1, so that running can be more beautiful.
Choose morning run or fun run.
In order to avoid the sun's damage to the skin, you can try to run before the sun comes out in the morning or evening. At this time, the temperature is not so high, and it is also a relatively easy time to persist, which is very suitable for urbanites' usual "road running". Sometimes warm sunshine is inevitable in summer, so we should do a good job of sun protection. Sun hat, sunglasses and wide-brimmed sunscreen are indispensable. Whether it is cloudy or sunny, you must wear sunscreen. If you run on a road with strong water radiation such as the seaside, you should also choose a sunscreen with a higher SPF value.
Drink plenty of water when running.
Because of the hot weather and sweating, running consumes more water than usual. If you don't replenish water in time, not only will the blood volume in your body decrease, but skin cells will also be prone to heatstroke, which will cause a series of problems due to serious water shortage and dryness. So take a bottle of water when running and replenish water at any time. While sweating and detoxifying, it is also conducive to the smooth breathing of the skin.
Maintain your skin in time after running.
Running is a kind of aerobic activity with high metabolism, which will cause excessive oxidation of skin and accelerate aging. Keep your skin white and red, firm and delicate, and maintain your skin in time after running. After each exercise, clean the skin correctly, keep the normal functions of sebaceous glands and sweat glands, and make the pores unobstructed. Then, apply a hydrating mask, or apply a suitable nutrient cream or moisturizing cream to make the skin in a better state of repair and reduce the damage to the skin caused by sun exposure, sun protection and excessive sweating. Of course, adequate sleep helps the skin to "recuperate".
Know that drinking and eating can protect your skin.
After strenuous outdoor exercise, due to a lot of sweating and sun damage, the skin is easy to be dry and sensitive, and some people will have itching, numbness and tingling symptoms. Therefore, after running, you should avoid eating spicy, fatty and high-protein foods, do not drink coffee and strong tea, and eat more alkaline foods such as vegetables, fruits and soy milk, especially fruits and vegetables rich in vitamin C, which can dilute pigmentation and whiten skin. In addition, minerals are indispensable substances to maintain the natural health of the skin. Because magnesium, potassium and sodium are lost with a lot of sweat, foods rich in trace elements such as eggs, milk, lean meat, dried fruits and kelp can be served on the table. In summer, poor appetite. Drinking more porridge and soup can replenish the water lost in the body.
2. Precautions after running
1. Don't squat and rest.
If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.
2. Don't take a cold bath (or swim) when sweating profusely.
When sweating after exercise, the capillaries on the body surface dilate and a large amount of heat is emitted in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.
3. Don't "omit" the closing activities.
When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise, walking and relaxing massage. It helps to eliminate muscle fatigue and restore physical strength quickly.
4. Don't be greedy for cold drinks
You will lose a lot of calories during exercise, and it is understandable that you need to replenish it urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.
Only the right way can make you run fast, efficient and not easy to get hurt. Paying attention to some problems after running can reduce the possibility of injury after running.