1000m What do you eat before running?

1, cauliflower

Cauliflower is called "the power station of nutrition", which contains vitamin C, potassium, fiber and phytochemicals. According to Ms. Nancy Clark, these are the key factors to keep the best performance and health in sports.

2, low-fat yogurt

Running and other sports that need to resist body gravity can improve bone density, but runners still need to take calcium through diet.

A cup of yogurt or yogurt contains one-third of the calcium needed by the human body in a day, and is also rich in protein, which is very beneficial to muscle growth and recovery after exercise.

3. Others

3. 1, lean beef

Beef is a high-quality source of protein, with high iron content, which is a particularly important element for runners, because iron deficiency can lead to fatigue.

If you are a vegetarian, soybeans, peas, green leafy vegetables and iron-containing grains are all good choices.

3.2. Berries

Your legs may feel sore after such a large amount of exercise as running, which is because the muscles have slightly torn after practice. This is why berries are a good choice for runners. In addition to high fiber, vitamin C and potassium in berries such as strawberries help the body to repair itself.

3.3. Salmon

Salmon is also a good source of protein, which contains a lot of omega-3 fatty acids beneficial to heart health-as we all know, running is a classic aerobic exercise of cardiovascular exercise, which can prevent inflammation and disease.

3.4, bananas

If you are a morning runner, it is not difficult to know the difficulty of running on an empty stomach. At this time, more than ten hours have passed since your last meal, and your energy reserve is not high.

Ms. Nancy Clark suggested that eating 100 to 300 calories can supplement physical strength. Bananas contain fiber and protein and are easy to eat and digest. Professional athletes often eat them before and during competitions.

The day before running

Eat more foods with high sugar content (all kinds of grains and fruits, such as steamed bread and bananas) and drink enough water the day before running. At the same time, avoid eating some high-fat foods (such as fried food, fat), which is not conducive to digestion and can not quickly supplement the needed sugar.

One hour before running

A small amount of sugar (such as 200ml glucose beverage) can be supplemented before running 1 hour, and don't drink too much water. Don't eat a meal before the game: don't eat too much, too full.

1000m Precautions before running.

warm up

Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

breathe

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. Under normal circumstances, it is advisable to take four steps and one breath, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.

At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.

There are still hundreds of meters to walk after running.

Some people sit down and have a rest immediately after a long run. Zhou reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.

Four types of people are not suitable for long-distance running.

Due to the sudden death of marathon runners, the following people are not suitable for long-distance running.

1, people with latent diseases. These diseases are mainly cardiovascular and cerebrovascular diseases.

2, usually do not exercise. If the amount of exercise greatly exceeds the usual load, it will cause excessive exercise tension, which will lead to sudden death or other sports injuries;

3. Mild activity with chest tightness, headache, dizziness and other discomfort symptoms;

4. Elderly patients with hypertension and diabetes.