What are the taboos for running? Nowadays, people pay great attention to the management of their bodies. Many friends will exercise to control their bodies. Running is a very common sport, but there are many stresses about running. Let's share some taboos about running.

What are the taboos for running? 1 1. What are the taboos for running? Running in the fog?

Fog contains many harmful substances, such as acid, alkali, salt, amine, benzene, enzyme and so on. , but also contains some dust, pathogenic microorganisms and parasitic eggs. People who run in foggy days are likely to cause some allergic diseases, such as rhinitis, laryngitis and tracheitis. Moreover, due to the thin oxygen in the fog, it will lead to insufficient oxygen supply to the body, chest tightness, fatigue and other adverse reactions. In addition, it is not advisable to run too early in the morning, because many harmful substances in the air have not dispersed at night, and inhaling these harmful substances will be harmful to the body.

2. What are the taboos for running? Run on an empty stomach.

Because there is no food in the stomach when running on an empty stomach, the energy supply is insufficient, and the gastric juice is secreted vigorously, which is easy to cause stomach pain and duodenal ulcer. If you have a long fitness run in the morning, you can drink a small glass of sugar water or eat less snacks first. In addition, it is not advisable to run before and after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to run after meals 1 hour.

3. What are the taboos for running? Open your mouth and breathe.

During running, you must take a deep breath and breathe rhythmically. Three steps and one breath, five steps and one breath, especially in winter. Because of the cold winter, don't breathe with your mouth wide open when running. Cold air entering the trachea will do harm to your body. You should open your mouth half way, put your tongue against the upper dentition and breathe through your mouth and nose. In the process of 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.

4. What are the taboos for running? After running, I am eager to sit down and drink water.

Don't sit down and have a rest after running. Leg press is the best, kicking, or jumping in place, and then slapping the thighs and calves to fully relax the muscles. Avoid drinking a lot of water and eating before and after long-distance running, so as not to increase the burden on the gastrointestinal tract. After a long run, you are sweating and thirsty, so you should not drink water immediately. You should have a rest and then drink water slowly, don't drink too much at once.

The benefits of long-term running

1, improve sleep quality: By running, the amount of blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.

2. Increase the vital capacity: Running can increase the vital capacity from an average of 5 or 8 liters to 6 or 2 liters, and at the same time, the oxygen carrying capacity in the blood will be greatly increased.

3. Exercise myocardium: During exercise, the frequency and efficacy of heart beating are greatly improved, and the elasticity of blood vessel wall is also increased.

4, enhance immunity: running can promote the production of white blood cells, can eliminate viruses and bacteria in our body.

5, enhance physical toughness: running can enhance the anti-injury ability of tendons, ligaments and joints and reduce the chance of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.

6, eliminate tension: jogging can inhibit the secretion of adrenaline and cortisol, two hormones that can cause tension, while releasing "endorphins" that make people feel relaxed.

7, anti-aging: regular exercise, the secretion of growth hormone will increase, can delay aging.

What should I pay attention to when running?

1, pay attention to choose the right running shoes.

Typical jogging shoes should be light and soft, but the soles have to withstand repeated impacts, so they must be made of several layers of different materials. A good pair of jogging shoes should generally meet the following conditions: firm heel, wide and firm heel and soft front sole 1/3. Friends who have just started running can choose running shoes according to their feet. Sports brand Yasushi and Mizuno's official website can test bipeds.

2. Pay attention to the correct posture

At the beginning, runners should pay attention to landing with the middle of the sole of their feet, so that the impact force can quickly spread to the whole sole. The calf should not cross too far. Keeping a high pace and running in a short span (stride) is the correct posture. When running, the thighs and knees are forced forward, not upward. When your legs swing forward, take the initiative to send your hips. Running to lose weight is to pay attention to the rotation and relaxation of hips.

3, do not ask how far to run.

Experts suggest that when girls start running, they can run according to their feelings, don't set time or distance goals for themselves, and go home to rest when they are tired. You can combine jogging with brisk walking. Run for a while when you are tired, and continue running when you recover. Don't worry, friends who have just started running can run step by step, which is more conducive to staying strong.

What are the taboos for running? 2 1. You can't run immediately after a meal.

Many people begin to prepare for running after supper. Although there is plenty of time in the evening, some people eat dinner late. In order not to affect going to bed early, they start running after dinner.

Although dinner is less than lunch, just after dinner, the stomach is busy digesting food. Immediately strenuous exercise will not only affect digestion, but also lead to gastroptosis. Originally, I went out to exercise, but my body was damaged, which was not worth the loss.

2. You can't eat after running.

Some people will think that since you can't run immediately after eating, you should run before eating. This can really prevent gastroptosis, but it will also cause other problems.

People's blood sugar is often low on an empty stomach, which consumes a lot of energy in the body and easily leads to physical exhaustion and fainting; In addition, after eating on an empty stomach, you will be hungrier than before, eat more unconsciously, and even gorge yourself. It is not good for digestion or slimming.

The appropriate exercise time is one hour after dinner. Food is almost digested, and a certain amount of energy is added, so running is more powerful.

Don't run in the traffic jam.

Now there are more and more vehicles, even at night, there are still cars coming and going on the road. If you run along a road with heavy traffic, the road may be spacious, you can run in a straight line and feel smooth, but so many automobile exhaust gases pollute not only the air, but also people's lungs.

Running itself is an aerobic exercise, which delivers more oxygen to the body and can exercise heart and lung function. The automobile exhaust contains carbon monoxide and leaded gasoline, which will bring great harm to human body.

One more thing, running in a place with a large flow of people has potential safety hazards, not only because of vehicles, but also because the road surface pressed by vehicles is uneven, which is prone to potholes and sprained ankles.

Therefore, it is very important to choose a suitable running place. Even if the park or gym is a little far from home, it's better to go by bike first, and then start running, so you can get double exercise.

4. Don't wear headphones when running.

Many people wear headphones when they run, because running is a monotonous sport, especially when they are alone. Wearing headphones immediately makes you feel interesting, and it can also relieve the fatigue caused by running and make the sport stick to it for a long time.

But the noise outside is often quite loud. Even in the park, the volume is louder than indoors. This will obviously damage hearing; In addition, when running, there will be friction between headphones and ears, which will damage the skin of the external ear. If the quality of headphones is not good, the damage will be even greater.

Also, the whole body blood circulation is very beneficial to health when running, but wearing headphones will hinder the blood circulation near the ears, and sweating easily during exercise will breed bacteria and cause inflammation.

If you have to listen to music while running, you can bring a portable player and play it in external mode. Kill two birds with one stone by killing boring time while running and protecting your ears.