Running at night will make people sleep better, and the activity ability of the human body will be fully developed at night. Running at this time makes it easier for the body to adapt to the rhythm of exercise.

Second, the skills of running.

1, when running, keep your body upright, support most of your weight with your spine, lean your shoulders back slightly, lean your pelvis forward slightly, look straight ahead with your eyes, and the most important thing is to relax yourself, which will not easily lead to fatigue.

2, arm movements: be sure to keep your body balanced, keep a little distance from your body, your arms must relax and swing with your feet. Keep your shoulders relaxed, otherwise you will bend over, get tired more easily, and your neck will become stiff more easily.

3, leg movements: when the foot touches the ground, the foot is just below the knee, keeping the knee slightly bent, which can absorb the impact of the ground and reduce the possibility of knee injury. When running, touch the ground with the soles of your feet, not your heels.

4. Breathing style: bring enough oxygen when running. If there is not enough oxygen to supply the moving muscles, you can't exercise for a long time. Abdominal breathing can provide continuous oxygen supply for the moving muscles, and can also prevent the side abdominal pain caused by running. Breathe every 2-4 steps, so that the muscles have oxygen to work continuously, and it is less likely to be sore and tired.

Third, the best time to run at night:

1, the adaptability of the body and the mobilization of physical strength are best in the afternoon and near the evening (about 4 to 6 o'clock). At this time, most people are calm and stable, full of physical strength, and the flexibility, coordination, accuracy and adaptability of technical activities are at their best, so running at this time is also a very good choice.

2. fun run is suitable for two hours after meals, which helps digestion and improves the quality of sleep at night.

Fourth, before and after running:

1, posture: The running posture should be reasonable. Your upper body should be straight, lean forward slightly, relax your shoulders, bend your elbows naturally, and swing your arms back and forth at your sides. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically the same. Pay attention to the stability of the body's center of gravity, not ups and downs.

2. Breathing: Breathing during running is very important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be too wide, and the tongue can be rolled up to prolong the time of air in the mouth and reduce the stimulation of cold air to the respiratory tract. Beginners can suck in two steps and shout in three. Pay attention to exhaling gas from the lungs as much as possible every breath to increase the effective ventilation.

3. Strength: No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers.

The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are.

4. Speed: For a runner, there are many ways to carry out speed training: going to track and field and repeating various short-distance runs; Play speed games; Run down the hill quickly; Take part in competitions, etc.

Speed training is available to everyone, especially the elderly, because it keeps the gait and good biomechanical structure of the human body, which will gradually disappear with the increase of age. Many adults who have never run think that they just adapt to jogging at the speed of mile 10 minute day after day, regardless of the intensity and speed of running, which is incorrect.

The benefits of long-term running

1, Eyes: When we are running, the correct running posture is to look straight ahead with eyes, which is a state of relaxation and rest for eyes. Long-term running can reduce the risk of myopia.

2, neck, shoulders, spine: Some jobs, such as bus drivers, office white-collar workers, sit in one place for a long time without exercise, more or less there will be some cervical or shoulder problems, the correct running posture is straight and relaxed, long-term running will greatly improve stiffness or shoulder discomfort.

3, abdomen: flat or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and abdominal muscle tearing exercises that are wildly circulated on the Internet can help you build stronger abdominal muscles, but you still need aerobic exercise like running to remove the thick fat package outside the abdominal muscles.

4. Waist and buttocks: After running for a long time, the most obvious changes in body shape are waist and buttocks. Especially the waistline has become more beautiful.

5, heart: running is good for the body, mainly for the heart, good for the heart's myocardial function, but it is recommended to jog, if it is fast running, there will be a situation that the heart can't bear, resulting in sudden insufficient blood supply.

Jogging is recommended. If you jog, you will take good care of your heart, help promote blood circulation, and help the waste in your body and blood be excreted. It is also suggested that you can do brisk exercise, which helps to enhance immunity.

6. Lung and respiratory system: Long-term running can also make lung function stronger and increase our vital capacity. Increased vital capacity can make lung function stronger.

7. Stomach and intestines: Long-term running can make people feel optimistic, enhance our appetite, strengthen our digestive function, and promote the absorption of nutrients to some extent.

8. Muscles: Long-term application can strengthen the muscles of the heart, chest muscles, arms, legs and waist, making the body stronger.

9. Bone: Long-term running can also improve the flexibility of ligaments and improve the strength of joints everywhere in the body. Increase the strength and density of bones and make our bodies healthier.