What are the precautions for running in spring? 1 1, beware of allergies.
In spring, the sun is shining and flowers are in full bloom. With the blooming of flowers, we should also pay attention to a potential danger-pollen allergy. This disease seems rare, but in fact the incidence is increasing year by year. Especially some runners will choose places with beautiful scenery and all kinds of flowers in full bloom. Because of the large amount and small volume of plant pollen, on windy days, you may be allergic after drinking it. The main reactions are runny nose and sneezing, and in severe cases, your skin will be red.
Step 2 be careful of catching a cold
Spring is the season with high incidence of colds, fevers and viruses. Especially for runners who run a lot, they want to train hard to improve their personal PB because of frequent events in spring, but they don't know that their immune ability will be damaged to a certain extent after intensive training. If they don't pay attention to rest and nutrition, they are prone to catch a cold and other upper respiratory infectious diseases. Therefore, it is very important to pay attention to self-protection after running. For example, even if you change into dry clothes, you should avoid blowing after running and pay attention to rest, sleep and nutrition. Otherwise, if you want to return to the peak, you have to resume training for a long time.
3, pay attention to keep warm
The temperature difference in spring is large, about 10℃ in most areas, and it will be windy all day in spring, so it is particularly important to wear appropriate clothes. Most runners choose to run in the morning or evening when the temperature is low. At this time, it is recommended to wear windproof coat+quick-drying short T and compression pants or shorts.
Step 4 Pay attention to Mao Mao
In spring, the air is fresh, but it is also slightly dry. Pay attention to replenishing water before running, and replenish water moderately during running. In addition, in spring in many areas, there is "Mao Mao Rain", and plane trees and catkins are flying all over the sky.
This is a very headache for runners, and the solution is ... basin friends, have you ever heard of magic headscarves? Wearing a magic headscarf can smoothly isolate all kinds of impurities from the outside world, without hindering air circulation, which is cheap and affordable.
What are the precautions for running in spring? In spring, many people like to go out to play, and there are many tourists. It is also because there are many people that many people attach importance to outdoor sports activities. There are many outdoor sports in the Spring Festival, which are complex and changeable, but regular activities are helpful to health. It is suggested that patients should pay attention to safety when they go out to exercise, so as to prevent discomfort or injury caused by exercise methods. What are the precautions for outdoor sports in spring?
1, the choice of place and time. Spring Festival travel rush had better choose spacious and flat outdoor places with dense trees and fresh air. It is best to choose the time after sunrise, because plants can carry out photosynthesis well after sunrise, and there will be more oxygen in the air, so people can breathe more fresh air.
2. The choice of exercise form. People can choose exercise according to their age, physique and health, and carry out different amounts of exercise. At first, you should choose a small amount of exercise, and it is advisable not to sweat or sweat slightly. Young people can choose running, mountain climbing and various ball games, while old people can choose jogging, walking and Tai Ji Chuan.
3. Pay attention to climate change. Spring is cold and warm, and the climate is changeable. Spring Festival travel rush should have appropriate clothes and some necessary outdoor equipment, such as underwear, outdoor shoes and hiking shoes. Clothes should increase or decrease with climate change and exercise.
4. Prevention and treatment of accidents. Pay attention to self-protection during exercise. Moderate exercise makes people feel happy, full of emotions, have a good appetite and sleep well. Patients with coronary heart disease, diabetes and hypertension should take necessary drugs when exercising. Warm-up activities should be carried out before exercise, and finishing exercises should be carried out after exercise.
5, insufficient preparation activities are easy to get hurt.
After entering the spring, more and more citizens participate in various outdoor sports, and the number of people injured by sports is gradually increasing. In fact, many injured people are caused by insufficient preparation activities. Young people can jog before exercise and exercise their ankles and knees to prepare. The preparation should be between 30 minutes and 40 minutes. Old people should choose walking exercise and then do aerobic exercise. Warm-up is very important. Light exercise takes 5 to 10 minutes to make the body sweat slightly, and to pull apart joints and ligaments, so as to move the joints used in all sports, such as ankles, knees, wrists and hips.
Aerobic training time should not be too long. If you haven't done any exercise for a month or two, it's best to take a break after aerobic exercise 15 minutes, and don't continue to do high-intensity activities with large amount of exercise.
What are the precautions for outdoor sports in spring? Matters needing attention include many items, among which warm-up exercise before exercise is also emphasized. There are many warm-up activities before exercise. Patients can try to exercise first, and then do regular exercise after their body recovers, so as to avoid excessive exercise pulling the body or causing a lot of injuries. Patients who exercise occasionally feel uncomfortable. Patients with good weather in spring should increase their exercise and arrange their exercise time reasonably.
What are the precautions for running in spring? 3 1, is it better to run in the morning or for fun?
"When I first got up in the morning, the operation of various organs of the human body was still at a low level. At this time, exercise is more dangerous for people with weak cardiovascular function. The activity ability of human body is fully developed at night. Running at this time makes it easier for the body to adapt to the rhythm of exercise. In fact, as long as the distance is right, you can run to work by putting on your sportswear. After arriving at the unit, you can take a hot bath and change clothes unconditionally, as long as you don't catch a cold. "
2. Is the running air in the park good?
Many people like to go to the park to exercise in the morning, thinking that the air quality is the best at this time. The advice given by Dr. Gou Bo is just the opposite: "It is best not to go to forests, parks and other places for morning running. After a night of metabolism, the concentration of carbon dioxide in the park plants in the morning is very high. The best time to run in the morning, especially in winter, should be 8 o'clock in the morning. At this time, the sun comes out and the air quality is better. "
3. Do you want to run with a mask when the air is not good?
Running requires high air quality. It is recommended that people who like running pay more attention to the air pollution index. At the level of good air quality and light pollution, you can run or run less; Sports activities should be reduced or restricted when pollution is moderate. Many people think that wearing a mask can isolate the polluted air, but Dr. Goubo thinks it is bad for the respiratory system and uncomfortable when exercising.
4. Does running affect sleep?
Many people worry that fun run's excitement will affect sleep. Many sports medicine experts, including Gou Bo, believe that fun run is more scientific. As long as you master the intensity of exercise, running at night will make people sleep better. After running 2 hours before going to bed, you can wash your feet with hot water 15-20 minutes, which can promote blood circulation and make people fall asleep easily.
5. The longer you run, the better you get?
Many runners have installed mobile phone software to calculate the running distance, and they are particularly willing to show their running results. It seems that the longer you run, the better. But in fact, it is particularly important to choose the running route and distance that suits you.
Rest at least 2 days a week.
Junior year: 10- 12 runs 3-5 kilometers a week;
Intermediate: 6- 1 1 weekly run 10 km;
High-rise: 1 1 week running 10 km or more.
In addition, enthusiasts can try the half marathon (2 1 km).
6. Do you want to eat before running?
Many runners think that if you eat before running, food is uncomfortable in your stomach. But research shows that running on an empty stomach will increase the load on the heart. Dr. Goubo said, "You might as well eat some dessert (two biscuits) and drink a glass of honey water or milk before morning exercise." Gou Bo also suggested not eating too much and drinking too much, and drinking at most 150 ~ 200ml at a time is appropriate. The fun run should take place one or two hours after dinner.
7. How to lose weight by running?
Many people run to lose weight. How can I run out of a fit figure? Dr. Goubo explained: "The biggest advantage of fun running is to lose weight. Think about it. What do many people do at night? Besides working overtime, I just sit on the sofa watching TV, eating and playing mahjong. If you give this time to running, you will avoid the potential obesity risk of many obese people. " Gou Bo believes that if you eat less at dinner and do some exercise at night, the weight loss effect will be better.
8. Do you wear more and less when running in winter?
In winter, people are prone to seasonal emotional disorders and fall into a state of depression. Running in winter can drive away bad emotions. Some people like to wear clothes when they warm up after running in winter, but they wear little after running, so they are easy to catch cold. Dr. Goubo believes that after long-distance running, remember to add clothes as soon as possible and replace sweaty underwear. Gou Bo suggested wearing gloves and hats when running in winter, especially for the elderly. Remember to wear quick-drying clothes.
9. Can you drink less water if you sweat less?
When running in winter, the sensitivity of limb response decreases and the adaptability is slow. Stretching should be done before and after long-distance running. Because the cold weather makes running less sweaty, sweating is easy to be ignored and dehydration is easy, so drink water in time after running and avoid drinking caffeinated drinks. Some American experts have studied that men sweat more than women during exercise. Although women sweat less, they may not lose water. Therefore, women should pay more attention to hydration after running in winter.