In cold weather, muscles will be cold and stiff and easy to strain, so it is especially important to warm up before running in winter. The two most vulnerable parts of running are the knee joint and ankle. Unfamiliar road conditions, poor physical flexibility, overweight and uncomfortable running shoes are the main causes of strain. Do 5- 10 minutes of warm-up exercise before running, mainly stretching exercise and flexion exercise-do a few slow squats; Stretching the muscles of legs and shoulders and doing local activities of wrists and ankles can effectively help the body "warm up"!

2. Remove makeup before running.

When running, the metabolism of the human body will accelerate and the pores will open. Heavy makeup will not only turn into a "big face", but also lead to clogged pores, difficulty breathing on the skin, and even severe allergies or skin inflammation.

3. Running is finished.

"If a worker wants to do a good job, he must sharpen his tools first", which is absolutely true! To avoid foot injury when running, the most important thing is to have a pair of suitable running shoes. For people without formal training, they usually run with their heels first. In fact, this will cause some pressure on the knee joint, which is why brand-name running shoes are equipped with cushioning structures at the heel. Good running shoes are light and soft, which can protect your ankles. In particular, it is necessary to remind sisters with full breasts to wear sports bras when running. The ups and downs of running will produce great tension on the tissue fibers of the chest, which will lead to sagging of the chest if you are not careful.

4. Don't run during the physiological period.

If you don't have the guidance of a professional coach, stop your "slimming" plan during the physiological period ~ Running during the physiological period will increase the burden of the originally congested pelvic cavity, aggravate dysmenorrhea, and also pull the uterus, leading to excessive menstrual blood. Running during physiological period will cause endocrine disorder, which is related to personal physique. You can't avoid danger, so stop running and do some gentle exercise!

5. Don't run on an empty stomach.

Running on an empty stomach is no problem for most healthy people, but it should be noted that running on an empty stomach in the morning will cause some people to have symptoms of hypoglycemia, such as palpitation, sweating and trembling hands and feet. If this happens, you must make up sugar as soon as possible (such as eating a piece of sugar) to make your blood sugar rise as soon as possible. It is best to avoid running after eating. Food needs to be digested when it enters the stomach. At this time, a lot of blood is concentrated in the stomach. If running may cause indigestion, it will also cause gastroptosis. Running after eating will also increase the risk of appendicitis ~

6. Run at your own speed

Because it is not a competition, it doesn't make much sense to pursue speed. Really effective aerobic exercise should pursue persistence. When running, the coordination of breathing and pace is emphasized, and the gentler one is "two steps and one breath, two steps and one shout". During running, you should relax, don't feel tired, and don't put pressure on your heart and lung system. Especially when you start running, you must slow down or even go fast, so that the cardiovascular system and joint muscles can gradually adapt. If you really can't master it well, Bian Xiao suggests exercising until you can talk and chat easily.

7. Keep your feet on the ground

The most important skill of running to lose weight. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?

8. Soak your feet in hot water

Soak your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.

9. Time control

Running time should not be too short or too long, aerobic exercise should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise the effect of slimming will not be achieved. But too long will cause muscle strain and even joint wear, leaving health problems for the body.

10, persevere

Some people stop exercising after running for a while because they lose interest. We should know that the digestive system changes more slowly than the exercise system, and the energy consumption is obviously reduced after stopping exercise, but the absorption function of the gastrointestinal tract remains "vigorous". Of course, if you weigh it, you will gain weight.

1 1, control food intake.

Some people just started to lose weight by running, and then they lost weight again after a period of persistence. This is because running can stimulate digestive organs and increase appetite while consuming energy substances. At first I was able to control my diet and lose weight. After a while, because of the unbearable hunger and the novelty of losing weight, I simply overeated and gained weight.