1, calf stretching exercise
When we are running, the pressure on our calves is the greatest, so we should stretch the muscles of our calves after running. This method is very simple. Put your hands on the wall, keep your legs apart, bend your front legs and straighten your rear legs. Straighten your feet forward, hold for 30 seconds after you feel the stretching feeling in your hind leg, and then stretch the other leg, and repeat this several times.
2, hip flexor stretching
The muscles in front of the buttocks are called hip flexors. When we lift our legs during running, part of our strength comes from the hip flexors, so these muscles also need to be stretched after running. Its practice is also relatively simple, that is, the body is kept upright, the legs are separated in tandem, the front legs are bent 90 degrees, the thighs are held by both hands, and the buttocks are moved forward at the same time, until the gluteus flexors and the upper thighs of the hind legs are stretched. This action is kept for 30 seconds, and then the legs are changed, so that it can be repeated several times.
The above is the stretching exercise after running that we want to introduce. Everyone who loves running should take a closer look! There are still many stretching exercises to be done after running, such as ligament stretching, quadriceps stretching, inner thigh stretching and groin stretching. Doing stretching exercises after running, whether slimming or fitness, can get twice the result with half the effort.
Further reading: What exercises should I do before running?
You should warm up before running.
Before running, it is very important to open the hip joint and move the knee joint. Only by fully warming up before running can your legs be put into the "weight loss campaign" in the best condition. You can walk at a slow speed or run at a very low speed 1 km. Start slowly, wait until your muscles are warm, and then continue running. Running efficiency will be higher.
You should replenish enough water before running.
The most important thing for running is not to forget to drink water. Outdoor air is dry, with low temperature and low air humidity. The water lost during exercise will lead to water shortage. Therefore, you should "drink water" to your body before, during and after exercise (you only need to replenish water before running for half an hour). Warm water is suitable for running and drinking.
Long-term runners can carry a bottle of sports drink containing electrolyte with them when running, which can prevent muscle spasms.
Ensure blood sugar level before running.
Eating in moderation can avoid the drop of blood sugar caused by calorie consumption during running. You should have a snack or dinner 1.5-2 hours before running. You can choose some foods with high sugar, low fat, low fiber and low protein. Such as bread, bananas and cold oatmeal.
Girls should wear sports bras before running.
The amount of perspiration and the impact on the body during exercise are much higher than usual. Because of the starting point of design, the general bra is far from providing the protection and comfort it should have during exercise. Therefore, girls must wear appropriate sports bras before running.
The intensity of different sports is different, that is, the impact, vibration and injury to the body are different. The higher the strength, the stronger the fixity of the required bra. When running, you need to choose a sports bra with medium and high strength support.