A: The most obvious gain is to lose weight. The weight ranges from 85 kg to 75 kg. Fat meat has turned into lean meat, and I am more energetic. Besides, I have successfully given up smoking. I also made many new friends through running. Runners are optimistic and positive, full of countless positive energy, making themselves happier.
Of course, there are pains. Just like many sports, physical injuries are inevitable. Muscle strain, sprain and joint pain have all been experienced. However, these physical pains are just an episode, which is nothing to be afraid of compared with the great spiritual satisfaction brought by running. When I was a fat man, I was always sleepy after lunch and wanted to take a nap. However, after running, I completely changed and my physical fitness improved. I can work until I get off work, and I don't have to take a lunch break at all, and I have developed the good habit of getting up early. I will get up for an hour and a half in the morning exercise, and I can still work energetically all day. Running also helps me to develop better eating habits, reduce high-calorie and high-fat foods, eat healthier and feel more comfortable.
Q: Has the smog weather in Beijing become a new obstacle to running in recent years? How did you overcome it?
A: Yes, polluted air is a great threat to running, because the air exchange during running is more than ten times that of daily activities. Too thick pollutants are difficult to metabolize in the lungs and will definitely cause physical harm. In case of severe pollution, basically stop outdoor activities and change to indoor strength training, especially waist and abdomen muscle training. Waist and abdomen, as the core muscle group, are very useful for improving running ability. We can also go to the gym and swimming pool for alternative training to keep our bodies energetic and not completely motionless on the grounds of smog.
Q: What do you think winter and summer training should do?
A: It's cold in winter, and the muscles are tense and easy to get hurt. So training needs to be more cautious. To be prepared to keep warm and sweat, you must fully warm up, appropriately reduce the intensity, focus on endurance training, and don't run too fast to avoid excessive stimulation of cold air to the lungs. In summer training, it is necessary to prevent dehydration and heatstroke, wear clothes with good perspiration function, fully replenish water, and electrolyte drinks are better. In short, safety first, exercise second.
Q: What should a reasonable training process be like, such as eating, warming up, drinking water and matters needing attention after training? What do you usually do?
A: Usually, the specific time is arranged in advance, and clothes are selected according to the weather of the day. It is not suitable for running if you are hungry and within one hour after a meal, but you can't run without eating. If you are not hungry after getting up in the morning, you can drink some water for low-intensity training, which is good for losing weight. Warm-up activities are necessary, otherwise the leg joints will be easily damaged, which may not be obvious at that time, but minor injuries will also accumulate. Drink water evenly during running, a little at a time, and it is not advisable to drink it violently for a long time.
Muscle and ligament stretching must be done after training. This step can't be omitted, and it should be done immediately after running stops, not after resting to reduce body temperature. Don't stop or sit down immediately after running, at least walk for a while and gradually lower your heart rate and body temperature. If the training intensity of the day is high, you can crush the leg muscles and ligaments with a foam roller similar to a rolling pin after you go home, which is very helpful for eliminating lactic acid and restoring physical fitness. Taking a hot bath and soaking feet are also recommended ways to relax.
Beijing running route 1,
Distance:12km
Highlight: Yuyuantan turns around, starting from the east gate of the park, running around Bayi Lake, and then returning to the east gate. With dense trees and humid air, the park is a holy place to enjoy cherry blossoms in Beijing in spring. Outside the east gate of the park is Diaoyutai on Sanlihe Road, with good road conditions and greening.
2. Forbidden City
Distance: 16 km
Highlight: The route around Zhongnanhai of the Forbidden City passes through Beihai and Jingshan in the core area of Beijing, and runs around the historic Forbidden City wall and moat. You can climb the steps of Jingshan and overlook the whole Forbidden City, which is a unique route and scenery in China!
Yuan dynasty ruins
Distance: 4.4 kilometers
Highlight: Running along the bank of Xiaoyue River. This park belongs to the historical site of the Yuan Dynasty. Running on the rammed wall is like crossing history, and it is also a simulation venue for indoor junior cross-country running. In spring, the scenery of Xiaoyuehe Haitang Huaxi is a must in Beijing.