1, improve sleep quality

Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.

2. Increase vital capacity

Running can increase the average lung capacity from 5 or 8 liters to 6 or 2 liters, and at the same time, the oxygen carrying capacity in the blood will be greatly increased.

Step 3 exercise the heart muscle

During exercise, the frequency and efficacy of heart beating are greatly improved, and the elasticity of blood vessel wall is also increased.

4. Enhance immunity

Running can promote the production of white blood cells and eliminate viruses and bacteria in our bodies.

5. Enhance physical toughness

Running can enhance the anti-injury ability of tendons, ligaments and joints and reduce the probability of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.

? Matters needing attention when running:

1, the soles of the feet land first, and the toes are raised. "Whenever there is a running injury, as long as the heel touches the ground, the injury will be more serious." Fisher said that when running, you must land first. In this process, your toes can be lifted up a little, which can protect your ankles.

2. Don't take too big steps. During running, the correct stride length is much shorter than we thought. When the foot touches the ground, the crotch should be directly above the foot. Once the pace is too long, there will be a feeling of "stretching your feet forward as far as possible" when running, which will produce destructive pressure and easily cause sports injuries.

3. Abdominal muscle contraction. Abdominal muscle contraction helps to keep the chest, shoulders and hips perpendicular to each other. It should be noted that don't deliberately complete this action, otherwise it will be easy to distract attention during the exercise. It is recommended to do some warm-up exercises that can exercise abdominal muscles before running, such as squatting and jumping.

Step 4 lean your shoulders back. Shoulders should lean back and shoulder blades should be pulled back. Swinging your arms in this position can save energy. Improper swing arm will affect the standardization of whole body movements, thus increasing the risk of sports injuries.

Don't hold your fist too tightly. When running, your hands naturally hold lightly. Once the fist is too tight, the forearm muscles will be tight, which will hinder the normal movement of the shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.

6. Elbows should be beside your body. Bend your elbows at right angles, close to your sides. If the elbow is too far away from the body, the exercise effect of arm movements will be greatly reduced.