Warm-up exercise before running Many people like running, because it is a kind of exercise beneficial to physical and mental health. So what are the warm-up exercises before running and what are the precautions? If you want to know, let's take a look. I believe you will gain something!

Warm-up exercise before running 1 benefits of running

1, improve heart function

When running, the blood consumption of limbs and heart increases. In order to meet this demand, myocardial contractility is enhanced, cardiac blood output is increased, and oxygen absorption and transportation efficiency are further improved, so that coronary blood flow of the heart is increased and cardiac function is improved.

2. Enhance lung function

When you run, you breathe in about eight times as much oxygen as when you sit still. Stick to it, the lung capacity is higher than that of ordinary people 10%-20%. In addition, when running, the metabolism of substances in the body is strengthened and the vital capacity is increased, which can effectively prevent the elasticity of lung tissue from decreasing.

3. Reduce fat and lose weight

Running can reduce blood cholesterol and increase the content of high-density lipoprotein with anti-arteriosclerosis effect, so it can effectively prevent or delay arteriosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases. In addition, running can also enhance the body's metabolism, fully burn fat, and achieve the effect of losing weight.

4. Adjust your mood

Running can increase the secretion of norepinephrine and endorphins in the body. The former is an exciting sex hormone, which can improve the excitability of the nervous system, and the latter is a hormone with strong analgesic effect, which can alleviate people's pain and make people feel comfortable. Therefore, people often feel happy and relaxed after running.

4, delay aging

Running can improve immunity and eliminate free radicals in the body. If the human immune function is low, various diseases and pathogens are easy to invade; If the free radical content in the body is high, tissue cells will be damaged, thus accelerating human aging. So running has the effect of delaying aging.

Selection of running place

1. Playground: The playground is flat, difficult to fall and safe. At the same time, running in the playground can also know your running mileage, which is convenient to stop and exercise. But running on the playground is boring.

2. Highway: The ground of the highway is flat and wide, but because there are many vehicles on the road, we must pay attention to traffic safety. If the road is hard, you should pay attention to mastering running skills.

3. Park: The park has a beautiful environment and flowers are in full bloom. If you live nearby, you can choose running.

4. In the Woods: There are relatively few Woods, but the air in the Woods is fresh and the environment is elegant. If there is a path, it can also be used as a place to run.

5. Beach: The beach by the sea is flat and soft, which is a quite safe place to run. And you can enjoy the vast sea while running, which makes people open-minded and cheerful.

Warm-up exercise before running

Be sure to warm up before running, or leg cramps may cause an accident. How to do warm-up exercises? The following groups of movements can achieve the effect of warming up:

1, find a suitable place, walk on your heels, then walk on your toes and side feet, and count to 30.

2. Put your feet together, jump three times, then turn around and jump in the same place, jump up three times every time you turn around and jump, and then turn left.

3. Cankang dance means that the legs jump up and down alternately. When one leg is straight, the other leg bends. It should be noted that each leg should be practiced like this for 5 times.

4. Sit in a chair, stand up quickly, adjust your breathing, then sit down and stand up quickly, and so on 15 times.

5. Lie on your back, lift your legs, then hang your legs, then close them quickly, and put them down after practicing 10 times.

Correct operation method

Warm up and you can start running. However, if you haven't run before, for the first time, or for too long, you can advance the alternating practice of walking and running, that is, running for one minute, walking for one minute, then running for another minute and walking for one minute. Keep practicing for a week, each time about 10- 15 minutes.

After practice, people have gradually adapted to the state of running. At this time, the training time and running distance can be appropriately extended, but the running rhythm can be kept unchanged first. When you have enough physical strength, turn walking time into running time. About 3 weeks, the running time can be extended to 470 minutes.

But it should be noted that when running, the pace should not be too high, otherwise the whole person will feel very tired. And keep relaxed, keep your neck straight, open your hands, swing your arms and breathe evenly.

Precautions for running

You need to know the precautions after running, especially those who love running. If you ignore them, your health may be affected. What should I pay attention to after running? The following 6 o'clock speed marks:

1, don't squat and rest.

If you squat down immediately after running, it will hinder the blood flow and lead to dizziness. Especially after long-distance running, it should not be like this. Walk properly, relieve your hands and feet, and then squat or sit down.

2. Don't take a cold bath

After running, human capillaries dilate. If you take a cold bath immediately, the capillaries will suddenly contract and you will catch a cold easily. Therefore, it is not recommended to take a bath immediately after exercise, and wait until the sweat is dry.

3. Don't be greedy for cold drinks

After running, the human body sweats a lot and lacks water, which will cause symptoms of dry mouth. If you drink cold drinks immediately to relieve discomfort, it may cause diarrhea, vomiting and other diseases, and induce gastrointestinal diseases.

4. Don't eat it right away

After running, gastrointestinal peristalsis slows down and the secretion of various digestive glands decreases. If you eat it right away, it will easily lead to digestive system disorder, and it is not recommended to eat it.

5. Don't smoke

When running, people need to inhale a lot of oxygen to ensure supply. If they smoke as soon as they finish running, the oxygen content in their lungs will decrease, which will lead to symptoms such as poor breathing.

6, it is not advisable to have a sudden drop in body temperature.

The outdoor temperature is very high. If you enter the air-conditioned room directly after running, your body temperature will plummet and your physiological regulation function will be broken.

Warm-up exercise before running 2 Warm-up before running

Some runners put on their equipment and start running directly without doing enough warm-up, so cramps, achilles tendon soreness and other problems can easily find you. When you start exercising, you can step by step, first stand well, then step on it, and finally move your joints, which can reduce the probability of running injuries.

Never run on an empty stomach.

After a night of metabolism, many organs of the human body are in an unfavorable state. Running on an empty stomach in the morning will affect the stomach, which is very harmful to the stomach and needs to be supplemented with energy and nutrition. If you run on an empty stomach in the morning, your stomach is easily stimulated. Running in the morning can supplement carbohydrates and consume 300-500 calories.

I stopped when I felt sick.

Don't cling to the shortcomings when running. When you feel uncomfortable, your body is actually protesting to you, so you should stop. Ignoring minor injuries and pains in running will cost you a lot.

Don't force yourself to create PB

Many runners want to create a personal best (PB), but running is a process of enjoyment. Never mind your finish time, it's great to run at the most comfortable pace.

Follow the principle of timely recovery

Some runners often take part in monthly and weekly horse races. Whether frequent races are worth popularizing depends on the runner's own conditions. It is worth noting that no matter how you run, you should take good care of your body and find the best balance between competition and rest.

Must go according to plan?

Runners usually make a strict training plan and implement it regardless of the consequences. Plans can't keep up with changes, and it is difficult to predict objective factors such as weather and health in advance when making plans, so we should be flexible and make appropriate changes.

Start early?

As soon as the gun goes off, some runners like to take the lead and get rid of other participants. However, it is recommended to save some strength. After all, there is still a long way to go. Runners can calculate their own pace frequency in normal training and run with their own comfortable pace frequency in the race, which can leave a lot of room for their later strength.

Don't always push the limits.

In training, putting pressure on yourself, thinking that you can persist for a while, can easily lead to injury. If you are in poor health during training, lower the training standard and slow down the pace frequency, and 70% of the fastest pace frequency is appropriate.

Don't be bound by data.

The function of sports watch to record the pace and trajectory of runners is to shift the center of gravity of runners, and these data are driving runners to run for the sake of running. Running is a pleasure. Why not throw away all sports equipment, be quick if you want, be slow if you want, and do whatever you want.

Pay attention to restoring diet after running.

Some people are prone to anorexia after running for a long time. In fact, if you don't replenish energy within 45 minutes after running a marathon, your body will be punished the next day. The American Fitness Committee suggested that after a lot of exercise, the carbohydrate in the diet should be kept at 3: 1 with protein.