2. Be sure to warm up before running. When the weather is cold, the muscles will be cold and stiff, and it is easy to strain. Therefore, it is particularly important to warm up before running in winter. The two most vulnerable parts of running are the knee joint and ankle. Unfamiliar road conditions, poor physical flexibility, overweight and uncomfortable running shoes are the main causes of strain. Do 5- 10 minutes of warm-up exercise before running, mainly stretching exercise and flexion exercise-do a few slow squats; Stretching the muscles of legs and shoulders and doing local activities of wrists and ankles can effectively help the body "warm up"!
3, running should be fully dressed. "If you want to do a good job, you must sharpen your tools first." This is absolutely true! To avoid foot injury when running, the most important thing is to have a pair of suitable running shoes. For people without formal training, they usually run with their heels first. In fact, this will cause some pressure on the knee joint, which is why brand-name running shoes are equipped with cushioning structures at the heel. Good running shoes are light and soft, which can protect your ankles. In particular, it is necessary to remind sisters with full breasts that they must wear sports bras when running. The ups and downs of running will exert great tension on the tissue fibers of the chest, which will lead to sagging of the chest if you are not careful.
4. Don't run during the physiological period. If you don't have the guidance of a professional coach, stop your "slimming" plan during the physiological period ~ Running during the physiological period will increase the burden of the originally congested pelvic cavity, aggravate dysmenorrhea, and also pull the uterus, leading to excessive menstrual blood. Running during physiological period will cause endocrine disorder, which is related to personal physique.