Running is really urgent. On the surface, you think it's simple. After all, running is an innate instinct of people, so many people think they can run, so there is no need to pay attention to details, as long as they make progress! But the truth is definitely not what we think. Running is a very scientific way of physical exercise. It looks simple on the surface, but running is not as easy as we thought. Some knowledge about running is really important!

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Speaking of which, I think of one of my classmates. He just started running, so he can't challenge his limits every day. He can barely run ten kilometers a month and lose weight without eating or drinking every night! Then a month later, he was weak and his knees hurt, and then he suddenly woke up! Through his example, we can see that running needs scientific knowledge, correct methods and appropriate knowledge in order to run healthily! A few little knowledge about running, humble, but very useful!

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Many novices are concerned about how much progress they should make each time they run. Less progress has no effect, and more progress is easy to hurt the body, so this is really a problem. How to grasp this degree? Here, I recommend the rule of 10% progress! In other words, if you can run 5 kilometers, the number of meters added in the second week should not exceed 500 meters, about 70 meters a day! Although this rule of 10% has made slow progress, it can lay a solid foundation and prevent physical injury!

Many novices are not particularly clear about the warm-up steps. They always run twice on the playground and then start running. In fact, it is wrong to do so. Incorrect warm-up, the probability of injury is very high, you must do the correct warm-up! First of all, we must stretch dynamically to maintain the elasticity of ligaments and muscles! Then you can lift your legs in place, jump up and down in place, and jog at a low speed in a small range. This is to start the heart rate and warm the body. When you are hot, you will be much more flexible! Then you need to adjust your breathing, enlarge your chest and open the diaphragm to reduce the occurrence of breathing difficulties and make you particularly comfortable when running!

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Nowadays, many people think that as long as we go running, our health will become better. In fact, this idea is wrong. In principle, running will do some harm to our health, but our health will recover. During the recovery period, our bodies will become stronger! Then how to recover? Be sure to be well nourished and get enough sleep! So don't just run, go to bed early, stay healthy, and then eat nutrition, high protein, vegetables and fruits!