How to run healthily?

Life lies in movement, this is an enduring saying. Exercise is indeed very important for human health. Regular daily exercise can ensure a strong and healthy body. Therefore, more and more people are beginning to join the ranks of sports. However, many people simply exercise without proper preparation. For example, they know little about how to run healthily. So let’s all get to know each other better.

1. Understand yourself. Always take it easy when exercising in hot weather.

2. Drink water regularly. Do not drink water in large gulps, especially right before or after running. Rest for a while before drinking water. You should also pay attention to proper water replenishment before running.

3. If conditions permit, stop to drink water while running and sprinkle some water on your neck, face and head to cool down.

4. If you run in the morning, you can avoid the scorching sun but you will have to face the heavier humidity; if you run in the afternoon, although you can avoid the heavy humidity, you will have to face the strong sun bravely. Compare which situation is more favorable to you and then make a choice. Whatever you do, try to avoid training between 11:30 a.m. and 4:00 p.m., when you'll be fighting both humidity and heat.

5. Try to wear light and loose clothing, choose shady routes and carry one or two bottles of water with you.

Precautions for running in winter: The temperature is low in winter, especially in the north, it is cold and windy, the climate changes frequently within a day, and there is a large temperature difference between indoors and outdoors, which requires the body to adapt quickly. People who regularly run in winter have improved body temperature regulation function, stronger ability to resist cold, adapt to cold air quickly, and are less likely to catch a cold. The antifreeze ability of the extremities and exposed skin parts also increases with exercise, which can prevent frostbite. However, people who do not pay attention to exercise on a regular basis have poor cold resistance, cannot adapt to climate changes, and are prone to catching colds.

In winter, the human body's metabolism and blood circulation are relatively slow. In addition, people usually keep doors and windows closed, stay indoors for a long time, the air is polluted, and there is little exposure to sunlight, which creates conditions for the invasion of various pathogens. Running outdoors regularly can allow you to get more exposure to sunlight. The ultraviolet rays in the sun can not only kill bacteria, but also convert a type of ergosterol in the body into vitamin D, thereby promoting bone development and strengthening muscle and nervous system function. Therefore, it is especially necessary to go outdoors and run in the sun in winter.

How to run healthily is something that all athletes should pay attention to and learn. The above five points are some suggestions on how to run healthily. You can pay more attention to them in your daily life. Correct running and scientific preparation are essential elements of exercise. Only with adequate preparation can exercise become more effective and beneficial to physical health.