1. What should fun run do in early winter?
The benefits of fun running are roughly as follows.
The cool breeze in the early winter night is very suitable for running, and there will be no such messy situation as sweating, which will make people run more comfortable and carefree.
Fun run has no ultraviolet radiation and no interference at work, which makes people more relaxed and engaged.
In fact, the evening is the best time for everyone's physical strength, running more efficiently and losing weight more effectively.
So, don't hesitate, put on running shoes and go out for a run!
Before running
1, you must eat first.
Eating is to increase energy and motivation for your running, which is not only conducive to losing weight, but also to improving endurance.
Of course, if you really don't want to eat, you might as well have some fruit or energy-boosting food, which can not only maintain your physical strength, but also reduce your guilt after eating.
Note: The interval between running and eating should be controlled between 1-2 hours.
2. You must pay attention to warm-up and stretching.
When the weather turns cold, the limbs will become stiff, so in order to avoid cramps and other accidents, you must warm up before running. For example, taking strength training as a warm-up before running can not only fully open the body to adapt to running, but also effectively stimulate muscles and promote fat burning.
Note: It is generally recommended to run until your body starts to sweat slightly.
Don't wear too thin.
Never go out wearing a short-sleeved T-shirt. Unlike summer, the cool breeze in early winter may have blown you a cold before you start running. The suggestion is to wear a thin coat with excellent air permeability, which can not only keep out the cold and wind, but also effectively eliminate heat and keep the body comfortable all the time.
run quickly
1, running posture should be correct.
This is mainly for new friends who have just joined the ranks of running to lose weight. If you are an old runner, you can ignore it and go straight to the second point. )
Because the correct running posture can not only make you run more effectively, healthily and burn more fat, but also greatly reduce the pain caused by running.
It goes something like this:
Head forward, shoulders relaxed and drooping, always parallel to the ground; The back is naturally straight and chest high;
The arm bends naturally and swings back and forth alternately, neither too high nor too low; Relax your hands and hold them lightly; Don't step too long; Abdominal breathing was used.
Step 2 run at a medium speed
Running is not as fast as possible. If you run too fast, you may not burn fat for a long time. It is the most important thing to ensure that there is enough oxygen in the blood and muscles, so please run slowly. How slow? It's best to talk while running without breathing.
3. Reasonable arrangement of running time
It is a good thing to be able to run farther and longer, because you can burn more fat. However, it should be noted that weight loss cannot be achieved overnight, but it is a gradual process, and the possible side effects of running too much will increase. Remember: Today's running ends for a better start next time.
After running
1, don't stop and sit.
Many runners stop immediately after running and then sit down to have a rest. In fact, this way will increase the burden on the heart and lungs. In addition, the body will take corresponding measures against this sudden change, such as reducing metabolism, thus reducing the burning of fat.
Therefore, the best way should be to slow down until it stops. At the same time, this method can also avoid catching a cold when the temperature drops too fast to a great extent.
Don't gulp ice water, because it is hot.
Replenishing water is an important link after running. It is recommended that runners drink warm water as much as possible. Too cold water may cause stomach upset.
3. Stretching after running can't be ignored.
No matter when and where you run, you must do some proper stretching after running, which is responsible for yourself! Because proper stretching can effectively relieve muscle tension, thus speeding up repair. But also plays a key role in shaping the figure, which can make the lines more compact.
Step 4 replenish energy after running
You will naturally be hungry after running, and you will naturally want to eat when you are hungry. At this time, many people will struggle: didn't they run away in vain? No, you must hold back, you'd rather be hungry than fat! The advice is: don't care too much. Eat if you want when you are hungry. However, it should be noted that you should not eat indiscriminately, and try to eat carbohydrates rich in vitamins, such as vegetables and fruits.
2. The safety of fun running in autumn
1, don't run too late
Starting too late or running too late will affect sleep and even normal life and work the next day to some extent. (Reminder: It is not suitable for strenuous exercise after 22 o'clock! )
Life safety is more important than anything else.
Life safety is the most important thing compared to losing weight! So the safety of fun run has to be mentioned again.
The following mainly lists the key points for everyone.
Try to stay away from the road with heavy traffic and run against the traffic flow, so that you can clearly observe the situation of the vehicles in front as soon as possible and make preparations in advance;
Equipped with brightly colored clothing or fluorescent equipment, make it easier for others to find you and ensure safety;
Running on a well-lit and familiar route is not a good time to explore at night, and the risk factor will rise greatly in dark and remote places, not to mention that you are alone;
Focus on running, don't be distracted, and try not to listen to music to think about the artistic conception of the lyrics, because accidents are prone to occur and you can't respond at the first time;
Try not to run for fun alone. Because the weather is cool in early winter, most people like to go home early. Therefore, compared with fun run in summer, there will be fewer pedestrians on the road and fewer opportunities to seek assistance.
3, the taboo of fun running.
Nowadays, many office workers can't exercise when they go to work during the day, so they often choose fun running to exercise. Although fun running is also a good way to keep fit, there are also some security risks. 20 15 to 10, a female teacher was killed in Baoji city, Shaanxi province. Therefore, we must pay attention to safety precautions when running in fun. Recently, a health website in the United States published an article, giving fun run's 1 1 safety tips.
1. If possible, run with others.
2. If you have a big dog at home, you can run with the dog.
3. Don't wear headphones or just earplugs when running for fun. Turn down the volume so that you can hear the danger approaching in time.
4. Self-defense spray can be carried around and placed in a convenient and easy-to-get position.
5. Carry your mobile phone and don't set the power-on password. In case of an accident, it is convenient for emergency personnel to get in touch with their families.
6. Take your ID card with you, just in case.
7. Wear reflective equipment and headlights when running on dark roads.
8. Don't ignore your intuition. If you feel something is wrong, give up your usual route and run quickly to a more prosperous area.
9. Choose an area around which there are other people and other activities.
10. When running alone, you should always change your route and running time.
Therefore, everyone should pay special attention to safety hazards when doing outdoor sports at night, especially girls, to avoid running alone.