What are the precautions for running at night?

Some office workers simply do not have time to run. They only have a little time to exercise after they get home from get off work at night. Most of them run after dinner. However, running at night requires some preparation work so that your body can get into an excited state. Today we will learn about some precautions for running at night.

Preparation before running

Before running, you should do some warm-up exercises to allow your body's various systems to quickly enter an excited state. Generally, you can do the following warm-up exercises (if you are too lazy to do it, you can replace it with this: run slowly at the beginning of the 200-meter run, and then gradually speed up.):

(1) Stand with your hands on your hips and move your ankles alternately;

(2) Half squat, support your knees with both hands and move your knee joints;

(3) Raise your legs alternately to move your hip joints;

(4) Put your hands on your waist and rotate your waist to move your waist;

(5) Support with one hand, kick the legs forward and backward in sequence, and move the hip and knee joints;

(6) Lunge forward and backward to stretch the legs; stretch the legs left and right to stretch the leg ligaments;

(7) Bending the upper body forward and backward and slight movements of the upper limbs.

Things to note when running

1. Running in small steps: reduce the intensity of muscle force in each step and reduce consumption.

2. Don’t lower your head. Instead, raise your head and look forward. This will not cause damage to your cervical spine.

3. When running, relax your hands naturally and don't clench your fists too tightly. You can also stretch out your hands with your palms facing inward.

4. Land your feet lightly. Putting your feet too hard will increase the burden on your bones. When your feet land, your knees should be slightly bent.

5. Stay focused, or don’t watch TV while exercising

6. Generally speaking, it is advisable to breathe once every four steps, and try to maintain this rhythm all the time. In terms of breathing method, it is better to exhale through the nose or inhale through the mouth and nose.

7. At the beginning of a long-distance run, since the oxygen supply lags behind the muscle activity needs, you will experience phenomena such as heavy legs, chest tightness, and shortness of breath. This is especially true for people who do not exercise regularly, but it is normal. If you feel uncomfortable, you should stop and walk a few hundred meters, combining running and walking.

The above article explains to us in detail the precautions for running at night. Generally speaking, you need to do some tenderness, or run in place to do some exercises, so that your leg muscles will not be so tight, which will lead to the risk of muscle strain while running.