Precautions for running in the morning: you can't eat breakfast before running in the morning, because food needs to be digested in your stomach. After breakfast, the whole body's blood will be concentrated in the limbs, and the blood in the stomach is almost zero, so only the stomach wall will directly rub the food in the stomach, and then the symptoms of stomach pain will appear after running in the morning, and gastritis and even gastric ulcer will appear after a long time. How to achieve the effect of losing weight, you must run for 80 minutes in the morning to achieve the effect of aerobic exercise, otherwise it will only be counterproductive. After a morning run, you must rest for half an hour before eating breakfast, preferably a glass of milk and a fruit. Don't hold your breath when you run in the morning. Holding your breath will put a great load on your heart. Never run in the morning when you have a fever. When a person has a fever, his immunity decreases and his body consumes energy. In addition, running is also an energy-consuming exercise. The energy consumption of the two causes the imbalance of energy supply in the body, which leads to the aggravation of his illness and other diseases. Be prepared before running, the temperature is low in winter, and you can't wear too thin when you go out for a morning run, especially in the upper abdomen, so as not to catch cold and cause stomach discomfort. You'd better drink a glass of boiled water before going out. Drinking water can not only replenish water, relieve dry mouth and impatience all night, but also reduce blood concentration and promote blood circulation and substance metabolism. Don't run away as soon as you go out. It's not really good. It is best to rub your hands and face first, gently rub your ears and put on gloves to prevent frostbite. Then turn the left and right ankles respectively and move the knee joint. Finally, take a deep breath and adjust your psychological mood. At this point, you can start. Master the correct method. After the start, your upper body leans forward slightly, your eyes look straight ahead, your arms swing naturally with the rhythm of running, your toes should face straight ahead, don't form a figure of eight, your back pedal should be strong, your landing should be gentle and your movements should be relaxed. There are two kinds of landing movements of long-distance running feet: one is landing on the outside of the forefoot or the outside of the palm. This method is fast and effective, but it is laborious. Professional athletes who are suitable for improving their performance; The other is the transition from whole foot to forefoot. This method relaxes the muscles behind the legs, saves effort in running, but is slow, which is suitable for most people and beginners, and is very suitable for normal fitness. Breathing is very important in long-distance running. Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing, so we need to pay attention to the breathing rhythm. Under normal circumstances, you can inhale in two or three steps, and pay attention to the rhythm. In the way of inhalation, nasal breathing and mixed inhalation of nose and mouth should be adopted, which can hold the tongue against the upper jaw and avoid the stimulation of direct inhalation of cold air on the chest. In long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be a phenomenon of "inadaptability" during running, which makes people feel heavy legs, chest tightness and difficulty breathing, and do not want to continue running. At this time, it is necessary to appropriately slow down the running speed, adjust the breathing rhythm, and persist in the determination to run. Soon, the difficulties will be overcome. Activities and relaxation after running, many people are used to going back to rest immediately after running, which is actually not good. After running, the whole body gets activity. At this time, further basic quality exercise can achieve good fitness effect. At this time, you can do a set of broadcast gymnastics, and you can also do leg press, kicking, jumping, vertical jumping, one-legged jumping and leg lifting exercises to develop lower limb strength and improve endurance. Don't rush to rest after the whole exercise is finished. You can jump and kick in place, pay attention to the whole body relaxation, swing your arms naturally, and swing your legs alternately back and forth. Then, bend your knees and bend over, clench your fists with your hands or form a knife, and beat your thighs and calves to fully relax your muscles. Pay attention to drinking water before morning exercise. When drinking water, it is generally best to drink a cup of cold boiled water of about 250CC, and the water temperature is about 15℃. In this way, the temperature can be lowered in summer to quench thirst, and water cooling in winter will not stimulate the mouth and stomach. Drink water slowly to avoid abdominal distension. After drinking, you can take part in morning exercises in 10 minutes. Why do you drink water before morning exercise? Because after a night's sleep, the human body loses a lot of water due to breathing, urination and skin evaporation, resulting in insufficient blood volume, increased blood viscosity and stagnant microcirculation. In this state, participating in sports can easily induce cardiovascular and cerebrovascular diseases, especially those with hypertension and heart disease. Drinking water before morning exercise can change these unfavorable factors. Run for fitness in the morning. In the early stage of exercise, due to the consumption of physical strength, food intake increases, sleep becomes better, and weight tends to increase. This is good for thin people. The principle of thin people gaining weight is to increase appetite, the weight and quality of food, and promote the absorption of nutrition. "Energy is greater than output"; However, fat people are overnourished. In the process of exercise, we should pay attention to the fact that the energy intake should be "greater than the intake" in order to consume body fat and achieve the purpose of losing weight. Thin people can exercise five days a week, and don't exercise too much. Don't run exhausted, leave room step by step according to your average or upper-middle level; Fat people need more exercise and extreme physical exertion to burn fat, so exercise every day.