First, put on a pair of shoes and run.
It is best to wear sports shoes suitable for running. If you wear shoes with hard soles, the cushioning function is not good. During running, the impact of the foot landing can not be well buffered, and the knee is easy to be injured.
Second, put on your clothes and run.
Choose cotton clothes when running, because sweat absorption will make the whole body wet, and the wind is more likely to catch a cold. So try to choose clothes that dry quickly, which is more comfortable to run. In addition, the material of quick-drying clothes is less sweaty.
Third, don't warm up before running
Be sure to warm up before running, so that your muscles will move, not too stiff, and you won't get hurt during running.
Fourth, run hard from the beginning.
At the beginning of running, many people will speed up running. But after running for a short time, due to uneven breathing, excessive step frequency or stride, I began to breathe more and more, getting more and more tired, and finally stopped directly. This kind of exercise is easy to get hurt, not to mention it is effective in losing weight.
Fifth, the stride is too large when running.
When running, how fast the pace is and how long the stride is, you need to balance it according to your own conditions. If the stride is too long, the foot will land, and the knee will be more impacted and easily injured. At the same time, you need to consume more energy and your physical strength will soon fail.
Sixth, the running posture is very casual.
Keeping the correct running posture during running can not only reduce injuries, but also make exercise get twice the result with half the effort. The correct running posture should be: keep your body upright, lean forward only slightly, keep your head straight forward, and swing your arms naturally, not excessively. When the foot touches the ground, it will naturally go from the back palm to the flat palm, and the front palm will touch the ground, but you can't touch the ground with your toes or feet. When you start running, don't pursue speed too much. Instead, you should jog first, adjust your running posture, and then slowly accelerate.
Seven, downhill running too fast.
When you run downhill, your stride is too big, you run too fast, you can't control your body and speed, and you will lose control. The impact on the feet is greater than on the flat road, and it is easy to get hurt. It is suggested that you can reduce your stride and run in small steps when running downhill.
Eight, just run for 20 minutes.
Many people run, thinking that running for 20 minutes is almost enough, just sweating. In fact, these 20 minutes, that is, the fast energy has just been consumed, and you are about to consume the reserve energy, that is, when the fat is about to burn, you will not run. Can you still lose weight by running? Therefore, normal running takes more than 30 minutes, preferably 40-60 minutes, and the effect is better.
Nine, drink after running
Normal running 1 hour 8 km consumes about 500 kcal. Our normal bottle of drinks is about 350 ml, while sports drinks are usually more than 200 calories. So if you only run for twenty or thirty minutes and then have a drink, you will run for nothing.
Ten, rest after running.
After normal running, don't stop to have a rest immediately, but continue jogging, or walk a few hundred meters before taking a rest. After running, you should stretch. If you don't stretch after running, your muscles will become more stiff, and the lactic acid produced will not be decomposed immediately, which will also affect the running effect in the future and people will be more tired.