What are the precautions for running?

Nowadays, many friends like running very much, especially for exercising, it is a very good choice. At the same time, many people also use it to lose weight, and the effect is also very obvious. Although everyone can run, there are many things to pay attention to when running. If you want to run well, there are still many aspects to pay attention to. Now I will give you a detailed introduction.

Choose a good time to run

Generally speaking, the best time to run is at dusk, because at this time, the oxygen concentration in the air is the highest, the body is highly sensitive, has strong coordination ability, and has strong adaptability, which can achieve good exercise results.

But the time for running is not absolute. Different people have different physiques. What's more, many people do not have a fixed time to run. If you are running in the early morning and the time exceeds half an hour, it is best not to exercise on an empty stomach. You can drink a glass of sugar water or soy milk before running.

However, running in the early morning will put a lot of pressure on the heart. People with poor heart conditions should not choose to run in the early morning. At least wait until after 9 am.

Moreover, it is not suitable to exercise within one hour before or after meals, which varies slightly from person to person.

Running intensity

The intensity of running should be increased gradually. Don't rush for quick results. At the beginning, just run as hard as you can bear. After a period of time, gradually increase the intensity.

Running posture

Incorrect running posture will not only fail to achieve the desired exercise effect, but will also cause harm to the body.

When running, keep your legs relaxed. When one leg pushes back, the other leg bends and swings forward. The calf should be naturally relaxed, and the hip should be driven by the forward swing of the thigh.

Swing forward and upward. The heel touches the ground first, and then quickly transitions to the entire sole of the foot touching the ground.

Running with the entire sole of the foot on the ground for a long time can easily cause tibial periostitis.

Additionally, it is important to swing your arms naturally while running. The correct arm swing posture can help maintain body balance and coordinate step frequency. When swinging your arms, relax your shoulders, bend both arms to about 90 degrees, half-clench your hands into fists, and swing naturally, slightly inward when swinging forward and slightly outward when swinging backward.

Now are you all very clear about the specific method of running? In fact, it is very simple, but some people will easily make mistakes in the movements, which makes running more strenuous, or the effect is not as good as with the correct posture, so everyone should carefully read the precautions introduced by the editor.