Aerobic running promotes the air exchange between our lungs and the outside world, increases the oxygen content in our blood and promotes blood circulation. Aerobic breathing requires us to adjust our breathing. Adjust your breathing and run, and the whole running process will be more comfortable.

There are two kinds of aerobic running, one is jogging. Running speed is similar to walking speed, but the pace is reduced, and the pace frequency is about 180. The other is a combination of running and walking, running for a while and walking for a while, so it is best to stick to five kilometers for exchange. Aerobic exercise combining running and walking suggests running more and walking less.

Second, the operation matters needing attention

Pay attention to the heart rate during running, and control the heart rate within a healthy running heart rate range, so people will feel more relaxed.

Try to run on the rubber track, which will hurt your feet less. The rubber track has a cushioning effect on our feet and can protect our feet from injury.

In addition, try to choose running shoes or sports shoes. Running like this will make our feet more comfortable and won't hurt our feet because the shoes don't fit. Be sure to warm up before running to avoid injury.

Don't run too fast, run at a constant speed, adjust your breathing and find the most comfortable frequency for your body. We can wear a bracelet when running, and we can monitor our heart rate. Healthy heart rate range =(220- actual age) ×(0.6-0.8).

Third, when not to run?

Girls should not run during menstruation, because strenuous exercise is very unfriendly to menstrual women. Don't run when you are sick. It is best to stay in bed when you are sick. Not suitable for strenuous exercise. This is not conducive to our physical recovery.

Don't run with a tired body. Many people regard running as a way to relax their bodies, which is not wrong. However, if the body is too tired, coupled with strenuous exercise, it will increase the load on our body, affect our health, and even cause depression.