1, do a good running posture.
The correct running posture should be that the body leans forward slightly, the stride is not too big, the soles of the feet land in the middle, the steps are light, the whole body is relaxed, and the arms swing naturally. Whether the running posture is correct is very important. Because the correct running posture can not only ensure the running quality, but also protect the knee joint. So for people who often run, they need some exercise every day to exercise their knees.
2. Warm up before running and stretch after running.
Warm-up before running can make you adapt to the state before running, make your body function adapt to the running intensity in advance, and avoid muscle rigidity. During running, there are few strains, especially strenuous and high-intensity running.
Stretch after running. After running, the energy consumed by our body is decreasing, and the muscles of our body are slowly cooling down, so it is easy to produce cramps, so stretching can stretch muscle ligaments and reduce cramps.
3. Don't run every day
Although running is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.
4. Every run should last more than 40 minutes.
Research shows that only when the exercise lasts for more than 40 minutes can the body fat and liver sugar be mobilized to provide energy together. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. Therefore, regardless of the amount of exercise, it takes more than 40 minutes to be effective.
Theoretically, under the premise of full warm-up, jogging for 20 minutes, the energy consumed quickly is almost the same, and the stored energy fat begins to be mobilized and ready to burn; If you stop exercising at this time, you will not be able to lose weight by burning fat fully. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.