1, cold compress, cold compress can calm muscles, prevent and relieve soreness. After the first day of running, you can use cold compress to relieve the pain. Specific practice: put a towel on the sore part, and then put ice cubes in plastic bags on the towel for cold compress or apply the towel soaked in cold water on the sore part of the leg for not too long, just 5- 10 minute.

2, hot compress is to expand blood vessels through heat, accelerate local blood microcirculation, and then relax muscles, promote the dissolution of accumulated lactic acid, and achieve the purpose of relieving muscle soreness. Attention, use hot compress after running leg pain. Specific practice: You can use a hot towel or warm bag (the temperature should not be too high, 60 degrees is appropriate) to directly apply it to the sore leg muscles, once 15-20 minutes, once for 4-6 hours, until the muscle soreness is eliminated. ?

3, massage, after the first day of running, you can massage your legs, which can promote blood circulation, relieve muscle tension, and promote the discharge of acid, thus alleviating pain. Specific practice: massage the sore muscles themselves and push them along the direction of the muscles.

Extended data

When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running.

Breathe in through your nose while running. Breathing through the nose and running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing. Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.

References:

Baidu encyclopedia-running breathing rhythm