Rookie running guide, if you don't do a good warm-up exercise, you are likely to strain your muscles. You must protect yourself and consider your physical condition when exercising. Simple exercise can also help us exercise. What are the benefits of sharing the rookie running guide below?

Novice running guide 1 The first step is to give up the delusion of running a marathon when you get up.

Running needs to be gradual, which is not to belittle your enthusiasm, at least consider your fragile body. Many people like to barely run 5 kilometers or 10 kilometers from the beginning, and even refuse to stop when they are unwell. If you are a running white and want to finish the 5km race, you can try to start with a brisk walk, then alternate the 2km walk with the 3km run, and finally jog for 5km. This can make your body adapt to the intensity of exercise slowly and will not cause you sports injuries.

The second step, of course, still needs pressure.

When you run to the first five kilometers, you may fall into crazy joy and then think that this should be enough. Running five kilometers is enough to keep healthy. Of course, this is also good, but in fact, the fun of running lies in constantly exceeding your limits. You can try to shorten the unit time of five kilometers or try to increase the distance. Maybe you will feel very tired for a long time, but every time you break through the physical limit, the joy is unique! But I still want to remind you that you must respect your body and step by step.

The third step must be adhered to.

Compared with the lack of physical fitness, vomiting blood after two steps is the real challenge for white runners. Maybe you suddenly ran a long-distance race recently, or you wanted to catch up with the trend on a whim, so you bought enough equipment and started running. However, after two days, the novelty disappeared and everything about health was left behind. Although it is human nature, it is all wet! Running needs to be gradual. If we persist, the progress from 1 km to 10 km will be very fast. Once you give up running, you must start again next time you pick it up, and your previous efforts will be in vain.

The fourth step of running also needs to be learned.

You may think it is the most suitable and simplest exercise, and running is also an innate ability of human beings. There is nothing to learn, but it is all wet. The most basic thing is to warm up, because bluffing and running may make you cramp or strain your muscles. If you want to run healthier, the next warm-up action must be done carefully: first, write the word rice slowly with your head and reach your toes with your hands to prevent spinal and cervical injuries; Secondly, the left and right legs take turns lunging, and nothing is more important than fully warming up the legs. Finally, jump in place, shake your completely relaxed arm and activate your muscles. Make these preparations, and you can start.

Shoes are the most important investment.

It is no exaggeration to say that running is the most economical of all sports, because you don't have to buy a racket or a court, you just run anytime and anywhere. There are more and more running equipment now. What kind of sports tracking bracelet always makes you want to pay for some cool ones. Don't waste money. Buying a pair of shoes is the most important thing. Don't just put on your skateboard shoes or basketball shoes and go out for a run. Very unprofessional. You should choose a pair of running shoes or multifunctional training shoes. The special design can not only reduce the injury to your knees when running, but also reduce your fatigue and discomfort when running for a long time.

Running on an empty stomach is something that only fools do.

If you want to lose weight, you may be hungry. Running with a star, but it is very stupid, because you are likely to give up halfway. First of all, it will cause hypoglycemia, you may faint on the way, and it will greatly increase the attack of cardiovascular disease. Secondly, this will not only improve your physical fitness, but also have a negative impact on your health. So, if you want to go straight to the gym after work, please make sure to eat something in the middle. For example, you can eat some digestible carbohydrates (a piece of white toast or a small packet of biscuits), but don't eat so-called oatmeal bars. Although they can quickly replenish energy, high-sugar nutrition is likely to make you run at night solely to digest it.

Don't run until you drink enough water.

Besides not being able to eat on an empty stomach, it is also necessary to drink enough water before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to remember to drink water, because your body is already in a state of water shortage. And if your body is short of water, you may stop running early because your body doesn't allow you to overdraw. How much water is appropriate to drink? According to your own weight: add 10 kg of water 1 oz, and drink it one hour before running. In addition, if you run more than 5 kilometers, you need to replenish water halfway.

Running requires more than endurance.

Don't blindly pursue endurance and distance, running is actually a training for the overall quality of the body. You may need to do some muscle training, because it can improve your speed and endurance. The method of exercising muscles is very simple, and squats and leapfrog are simple and effective. In addition, you can try to do some turn-back running when you are free, or you can increase the flexibility of your body by the way, killing two birds with one stone.

Beginner's Guide to Running Step 2 1: Visit a physiologist or biomechanicist for evaluation to identify any potential biomechanical problems or weaknesses that may be made worse by running. If there is any certainty, it is recommended to complete a rehabilitation plan before any form of running.

If you are inactive or sedentary for a long time, or smoke, and/or have a family history of heart disease, high cholesterol or high blood pressure, it is best to see your general practitioner.

Step 2: Build a solid foundation and promote the best running form by ensuring that you have the necessary flexibility and mobility, as well as sufficient core and hip strength. Only 10 minutes of core and hip strength training and all kinds of mobile training, especially for feet, ankles, knees and hips, are helpful to reduce the chance of injury.

Step 3: Choose the right running shoes. If possible, and old injuries or biomechanical problems do not hinder you, choose neutral shoes with ordinary cushioning function (try to avoid stable shoes for motion control), and the heel should be low from toe to toe. Choose high-quality brands and get expert advice when choosing brands and models. Biodynamists and podiatrists are your best choices. Don't just rely on shop assistants who have a basic understanding of human biomechanics.

Step 4: Find a team or running club for training. Joining a running club is a good way to meet new running partners, not to mention providing a good way to ensure that you can meet a large number of experienced runners. With years of experience and knowledge, you can spend the journey with them in a few hours. Most clubs also have a resident coach, who will give you advice on correct training skills.

Other equipment you may need includes:

Comfortable running socks.

Running shorts or tights and a T-shirt or vest. You can try tops made of sweat-wicking fabrics, so that when you sweat a lot, they won't turn into water stains.

Stopwatch. This is especially useful when training alone.

Waterproof running top. In most sporting goods stores, you can buy cheap waterproof coats with bright colors but good breathability.

If you plan to run at dawn, dusk or night, reflective belts are essential.

Running watches and heart rate monitors with GPS function can track your progress and health level.