Long-distance running precautions

Exercise is a very common thing. People are constantly exercising every day. Especially, there are many types of exercise. When exercising, you can do it according to your own preferences. However, it should be noted that you cannot exercise casually. You must warm up first, so that you will not harm your health during the exercise. So what are the precautions for long-distance running?

Long-distance running is a very common sport. This kind of exercise is very helpful in improving the lung capacity of the human body. However, when doing such exercise, you also need to be prepared. So what are the precautions for long-distance running?

Long distance running notes:

Do simple warm-up exercises before running

Some people are not used to doing warm-up exercises, and they should do warm-up and cool-down exercises for their feet before running. Since running puts a lot of pressure on the knee joints, it is necessary to strengthen the warm-up of the knee joints.

It is best to take a breath every four steps when running long distances.

Long-distance running is an aerobic metabolic exercise that involves the circulation of major organs in the human body, especially the respiratory system. During running, the human body's demand for oxygen continues to increase. 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.

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. If you feel particularly uncomfortable, you should stop long-distance running.

After running, you still need to walk a few hundred meters

Some people sit down to rest immediately after a long run. Coach Zhou reminds you not to stop and rest immediately after running. After running, the whole body is exercised, and all parts of the body should be slowly relaxed. It is recommended to walk for a few hundred meters after running, and then do some exercises of the waist, abdomen, legs and arms within your ability after the whole body is completely relaxed.

Four types of people should not participate in long-distance running

Due to the occurrence of sudden death among marathon participants, the following people are not suitable for long-distance running.

1. Those with underlying diseases. Such diseases are mainly cardiovascular and cerebrovascular diseases.

2. Those who do not exercise regularly. If the amount of exercise greatly exceeds the usual load, excessive exercise tension will occur, which may cause sudden death or other sports injuries;

3. Those who experience chest tightness, headache, dizziness and other discomfort symptoms after light activities;

4. Elderly patients with hypertension and diabetes.

Through the above introduction, you will have a good understanding of the precautions for long-distance running. Long-distance running is a sport that takes a long time. If you are not in good health, try not to choose such a sport. This will cause great harm to your health. You should pay attention to this point.