What are the benefits of long-distance running?
1. Say goodbye to the bloated figure
Many people start running just to lose weight. Running is really the best way to lose weight. Running burns more calories per minute than other sports.
2. prevent your bones and muscles from degenerating
Our bones are in harmony with your physical needs. Sitting in front of the monitor for a long time makes our bones more and more fragile. And regular exercise for a long time will keep your bones healthy. More importantly, it can prevent our bodies from aging faster. Regular high-intensity exercise, such as running, has been proved to promote the growth of human hormones, which are drugs that celebrities keep injecting to look younger.
Fight disease
Running can reduce the risk of stroke and breast cancer. For those patients who are prone to osteoporosis, diabetes and hypertension, regular running has become a doctor's advice.
4. Maintain and improve the overall physical level.
But running is the best sport people can take part in. It can raise cholesterol, reduce the risk of thrombosis, and exercise 50% of the lungs that are often idle. Running can also enhance immunity by increasing lymphocytes.
Can you lose weight by running long distances every day?
Running long distances every day can help you lose weight. Running is a very good exercise to lose weight, but it should be noted that you should control your diet while running long distance to lose weight, otherwise the weight loss effect will be greatly reduced.
What are the skills of long-distance running?
1. Correct running skills.
The correct running technique is to bend your arms 90 degrees after the start, and swing back and forth naturally with the running rhythm with the shoulder joint as the axis, and the swing range should not be too large. When running, the thighs should be pushed back completely, and the front swing is about 45 degrees, so that the abdominal muscles are in a state of tension, the toes are facing the running direction, and the movements should be relaxed when landing.
2. Foot landing action
The foot landing action should adopt the way that the lateral side of the sole touches the ground excessively forward. In this way, the muscles behind the legs are more relaxed, and it is more difficult to run, but the speed is slower, which is suitable for most people and beginners to exercise at ordinary times.
3. Coordinated movement of the body
When we start jogging, you must make sure that all the movements are forward. You can't let your arms swing all over your body, which will waste our energy. You must make sure that your arm always swings forward. When jogging, the arm position should not be very high, the toes should land naturally, and every movement should be relaxed as much as possible. In addition, it is important to keep your body upright.
What should I pay attention to in long-distance running?
1. Warm up before long-distance running. You should warm up. You can jog in small steps, leg press, and exercise your joints. When you feel a little sweaty, you should say that you have warmed up.
2. Pay attention to breathing. During running, you must take a deep breath and breathe rhythmically. Take three deep breaths and five deep breaths, especially in winter. Because it's cold in winter, don't open your mouth and breathe when running. Cold air will enter the trachea and do harm to your body. You should open your mouth half way, press your tongue on the upper dentition and breathe through your nose and mouth. During running, if you feel unwell, your legs are heavy, you feel chest tightness, and you don't want to continue running, you should slow down your running speed and adjust your breathing.
3. Pay attention when running. Don't chat with friends when running, and observe the ground and surrounding environment carefully to avoid accidents.
4. Don't dress too thick. It is not advisable to wear too thick and bloated clothes during long-distance running, which will hinder physical exercise, increase the burden on the body and even sweat too much. It is advisable to wear cotton clothes that absorb sweat loosely and are suitable for exercise. Add clothes or dry clothes in time after exercise to avoid invading the body when the pores are wide open and causing diseases such as colds.
5. Pay attention to the place for long-distance running. Long-distance running should not be carried out in places with much smoke and poor air quality, so as not to directly inhale dust and waste gas, causing respiratory diseases such as acute bronchitis, pneumonia and asthma.
6, pay attention to the long-distance running weather should not exercise in strong winds, cold, heavy snow, fog, so as to avoid danger, which is especially important for people with weak physique.