What are the precautions for running exercise?

As people in modern society become more and more aware of their own sports concepts, many friends hope to take some time out of their busy work to give their bodies a good exercise. Therefore, running becomes a more popular sport because it does not take up too much time and energy. So what are the precautions for running exercises? Regarding this question, please take a look with me in the next period of time.

1. Do warm-up exercises before running

The human body is like a car. If it is not warmed up before starting, it is easy to cause engine damage. Lack of sufficient warm-up exercises can also cause harm to the body. If you want to stick to running, you must first do enough warm-up before running and move your wrists, ankles, waist and neck. In order to avoid unnecessary harm to the body, the ligaments must be stretched and the joints must be moved.

Stretching after training is a form of self-repair, which makes you fully prepared for the next training. Otherwise, the muscles will always be in a tense state, just like a rubber band, which will break if stretched for too long. After training, you should do some stretching exercises, and then when you get home, you can gently massage your calves and thighs to relax your muscles.

Like all fitness, warm-up exercises are also essential for running fitness. If you don't do warm-up exercises, it is easy to cause sports injuries such as muscle strain and joint sprain, which are more common in the cold winter. Moreover, the heart will not be able to adapt to high-intensity exercise all at once, causing physical discomfort such as palpitations and dizziness. To put it simply, the warm-up method is to do some stretching to allow the muscles to adapt, and then walk for three to five minutes to allow the heart and lungs to adapt.

2. Check carefully to prevent injury

Before using the treadmill, check whether it is placed stably and the surface is dry. Before starting exercise, stand on the footrests on both sides of the treadmill and clip the emergency brake clips to your clothes. When everything is ready and the treadmill starts to rotate, put your feet on the treadmill surface. If it is your first time using it, you need to place your hands on the handles on both sides.

3. Don’t rush to speed up

When running on a treadmill, increase the speed of the treadmill gradually. When you first get on the treadmill, don't set the speed too fast. You can start with "3", then gradually increase to "3.5", and then to "4", gradually increasing it to allow your body to adapt. This is roughly equivalent to the state of taking a walk.

If the slope can be set, it should be set to "0" at the beginning, and then the speed or slope should be gradually increased. When the speed increases to "5" or "6", you may be in a state of fast walking or jogging. Your body has basically adapted at this time, and you can maintain or choose to increase the speed or slope as needed. The first thing to do when using a treadmill is to understand your own exercise limits. If you don't have enough physical strength and the set speed is too fast, you will easily fall.

The above paragraphs have given us a good introduction to the precautions for running exercises. I sincerely hope that friends who have doubts in this regard can read the above content carefully, so that they can make the most correct implementation plan for running exercises in daily life, and at the same time give our bodies the best exercise. This will give you more energy to deal with study and work.