Running is a good exercise. Although running is very simple, you should also master the skills. Running is good for your health, but you should pay attention to your methods. So what? Let me show you something about it.

1、

For ordinary runners, it is not necessary to run every day. If you want to make progress by running enough, you should run at least three times a week and ensure high efficiency. For example, choose anti-lactic acid running to improve lactic acid tolerance; Speed training to improve the fastest speed; Run long distances to improve aerobic endurance. On the day when you don't run, you can choose swimming, yoga, weight lifting or other cross-training

The main reason for choosing to run only three times a week is to minimize the risk of injury. As we all know, running has a certain risk of injury, and the general probability of injury will increase with the increase of running volume. Many runners can't run every day without getting hurt. They can choose to run 3-4 times a week and arrange cross-training at other times.

2. Indicators to be achieved in operation

If you want to have a good figure, you must exercise, but nowadays people basically live a life of enjoyment. For exercise, few people can persist, either give up in a few days or don't intend to persist at all. If you want to make achievements, you must persist in everything, and so does running.

However, according to the latest sports scientific achievements, running does not need to be forced, as long as the training volume is gradually increased. Generally speaking, in order to achieve a certain training effect, people who run and exercise must meet three basic indicators: the duration is more than 30 minutes; Heart rate 130 beats/min or above * * * Young people * * *; Frequency is more than 3 times a week. In other words, just run 3-4 times a week.

3. Can I run every day?

The body needs "rest days", so why not run every day? If running is for fitness, it is necessary to cooperate with rest, otherwise fatigue will lead to physical problems.

Matters needing attention in running to lose weight

Eat something before running.

If you are going to run for more than 1 hour, you need to eat something and replenish some energy before running. It is best to eat 30 minutes or a little earlier before running. The food you eat should be mainly carbohydrates and protein. Carbohydrate can provide energy, and protein and a little fat can help protein release energy for a long time. Eating some bread dipped in peanut butter is a good choice. Because it contains a relatively high content of protein and fat, it can provide lasting energy during the whole running process. Other good foods are fruits, bananas, nuts and cereals. After running, you can treat yourself and eat some desserts, such as chocolate, snacks and waffles.

2. What do you drink after a morning run?

If you have to run a few hundred meters outside when you get up in the morning, and you are not very hungry, you may just need to drink some water or something that makes you feel comfortable. Some people like to drink a few cups of hot coffee before running, which is a good choice, because many studies have shown that caffeine can improve the physical state during exercise. In addition, Red Bull and Coke are also good choices.

3. Take some biscuits.

If you run for more than 75 minutes. You need to add some sugar when running. Most people like to eat some sweets and chocolate beans and drink some water while running. I suggest you bring some sugar, such as candy, dried fruit, chewing gum, sweet calcium tablets and jelly, which can provide some sugar conveniently. It is worth noting that some salt and sugar are added to dried fruits and nuts, which are relatively dense in calories, so try to eat as little as possible.

Running taboo

Don't "omit" the closing activities.

When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise and walking to relax, which will help to eliminate muscle fatigue and quickly restore your physical strength.

Not greedy for cold drinks

You will lose a lot of calories during exercise, and it is understandable that you need to replenish it urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.

Don't eat right away

During exercise, the whole body blood is redistributed, which weakens gastrointestinal peristalsis and greatly reduces the secretion of various digestive glands. If you eat immediately after exercise without rest, it will easily lead to the disorder and dysfunction of the digestive system of the human body, and it is easy to get sick.

Don't smoke.

People breathe faster during exercise, and the body should ensure enough oxygen intake. If you smoke immediately after exercise, the oxygen content in your lungs will decrease, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms.

A sudden drop in body temperature is not desirable.

If the outdoor temperature is high, you will feel unbearable heat after exercise. If you enter the air-conditioned room or take a cold nap at this time, it will break the normal physiological regulation function, make the physiological function out of balance, and get colds, diarrhea, asthma, wind-cold joint pain and other diseases.