When is the best time to run? Generally speaking, the best time for running is in the morning, followed by around 9 am and 5 pm. Middle-aged people usually exercise in the morning because of work. First of all, they don't conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system. In addition, after sleep, people's physical strength is restored, but physiologically, people still have a certain degree of inhibition. Morning exercise is beneficial to nerve excitement, mental stimulation, metabolism promotion, and it is of great benefit to maintain abundant spirit and physical strength in a day's work.
Some people think that the oxygen content in the morning is low (plant breathing), and the fresh air is only less inhalable particles. At night, people's mental state is the best, so they should exercise around five or six in the evening. It is not advisable to run before or after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to exercise after meals 1 hour. Running exercise before going to bed is not good, and exercise before going to bed will make the cerebral cortex in a state of high excitement, resulting in adverse reactions such as dreaminess or difficulty sleeping.
What are the hazards of running every day? Meniscus has a long life, and it should be ground once, especially for old runners. Maintaining your knees is always more important than running. What the knees are most afraid of is, first, the wrong running posture; Second, there are not enough running shoes; Third, excessive exercise; Fourth, blindly chasing speed; Fifth, running too frequently; Sixth, the ground is too hard. Running every day is doomed to be unreliable. Take a proper rest for two days to cushion your body. Or interspersed with light strength training to improve the strength and flexibility of muscles around the knees, making them elastic and not easy to get hurt when running.
To break through yourself and improve your performance, you must follow the principle of combining running with rest, and take a day off after running for two days, or take a day off after running for three days, so that your body can be buffered and adjusted to the best state. Fatigue training, your efficiency is greatly reduced, your body is easy to collapse, and the training subjects should be gradual. This kind of switching transition, the daily intensity, the body can not eat, use aerobic jogging to warm up, adjust and recover.
The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing. Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.