Is it good to run every night?

Nowadays, many of our friends pay more attention to sports, and exercising has many benefits to our body. Among many sports, running may be the favorite of many friends. It is simple and practical, and it will also have a good effect on our physical health. I said that many of my friends who go jogging may be thinking about jogging at night. Does running at night have more benefits for our health? Let me tell you about it!

From the perspective of sports medicine, running at night is more scientific. As long as you control the intensity of exercise, running at night can help you sleep better. Slight fatigue is just right for rest~ According to the American College of Sports Medicine, it is best to run and exercise at night more than 3 times a week, each time for 30-60 minutes. The intensity of exercise should be controlled within the range of "pulse rate not exceeding 120 beats/minute after 5 minutes of running, and not exceeding 100 beats/minute after 10 minutes". If your heart rate is too fast, you must reduce the amount of exercise; if you can talk to others while exercising, it means that the exercise intensity is acceptable.

People who have no exercise habit can start with a 20-minute walk every day, 25 minutes in the second week, increase to 30 minutes in the third week, add some jogging in the fourth week, and combine walking and jogging in the fifth week; finally, start to run slowly.

When running, take slightly larger strides, keep your chest up, abdomen in, look straight ahead, lean your upper body slightly forward, swing your arms naturally on both sides of your body, concentrate, and breathe naturally and evenly. When running, try to choose places with less traffic, good ventilation, and good air, such as park trails, school playgrounds, etc., and it is best to run on elastic surfaces such as mud and grass. Running shoes need to be changed frequently. Jiao Wei said that she often sees people wearing very little when they start running. Although it may not be cold, it is easy to catch a cold when relaxing after running, so it is still necessary to keep warm.

Although the intensity of running at night is not high, your sports shoes still need to fit your feet well and have soft soles. It is best to change into special running shoes, which can better cushion the pressure and reduce the chance of joint injuries. Running shoes should not be worn for only one or two years. Changing them frequently will help correct your running posture. Jiao Wei told reporters that since the intensity of running is not high, you can run half an hour after a meal. Because this exercise will not affect sleep, it is okay to eat dinner late if you don’t eat too much. If you wash your feet with warm water for 15-20 minutes after running, it can dilate the blood vessels in your feet, promote blood circulation, and make it easier for you to fall asleep.

Through the above explanation, now you have a better understanding of the benefits of running at night for the body, right? If we want to achieve a good exercise goal, then running or other sports must be done in moderation and we must choose according to our physical condition.