Matters needing attention
attitude
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.
breathe
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.
force
With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.
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.
Increase the strength of the upper arm through simple push-up exercises.
Strengthen the running power as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run in the mountains. A regular mountain running plan will have a miraculous effect on daily running, especially on competition results. Mountain running can enhance the strength of runners' thighs, enhance the coordination of legs and enhance the coordination of the brain. It has a greater impact on older runners. According to the survey of Stanford University, the bone mineral density of the elderly who run mountains is much larger than that of the elderly who have not participated in training or participated in lack of stimulation training.
speed
For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; 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.
When I first got up in the morning, the operation of various organs of the human body was still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. The activity ability of human body is fully developed at night. Running at this time makes it easier for the body to adapt to the rhythm of exercise. ?
From the external environment, the latest research shows that the carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. At this time, exercise is far less good than the environment at night. ?
In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry that exercise will affect sleep. ?
Exercise at night starts with a walk?
According to the recommendation of American Sports Medicine Association, it is best to run at night for 30-60 minutes at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable. ?
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly. ?
All sports need warm-up activities, and fun run is no exception. Jiao Wei said that leg press and squats before running can make the heart and muscles move faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively. ?
When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly. ?
When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass. ?
Running shoes need to be changed frequently?
It is often seen that some people wear very little when they start running. Although it may not be cold, it is easy to catch cold when you relax after running, so pay attention to keep warm. ?
Although the strength of fun run is not great, sports shoes should fit well and have soft soles. It is best to wear special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes can't be worn for a year or two, and changing them often is beneficial to correct running posture. ?
Because the running intensity is not strong, I can run half an hour after dinner. Because this exercise will not affect sleep, it doesn't matter if you don't eat too much at dinner. ?
If you wash your feet with warm water after running 15-20 minutes, you can dilate the blood vessels in your feet, promote blood circulation and make people fall asleep easily.