What are the precautions for morning exercise and running?

Morning exercise is a good habit of life. Getting up early in the morning and running appropriately can improve your physical fitness and also help you lose weight. However, during the morning exercise, if you do not warm up in advance, it will cause muscle strain. There are various precautions for morning jogging. Do you know what are the precautions for morning exercise running?

1. Suitable time for running

Regarding the time for running, I personally like to exercise in the evening, and some people like to exercise in the morning. In fact, for most people with normal physique, as long as they avoid half an hour before meals, one hour after meals, and two hours before going to bed, they can exercise at any other time. If you have already developed the habit of morning exercises, you will definitely benefit a lot if you persist. There is no need to change to evening exercises.

For those who do not exercise normally and plan to exercise at this time, the best time to run is not in the evening or in the morning, but right after. Only when you exercise and stick to it, then you can consider whether it is early or late, because in addition to considering environmental and time factors when running, more often you have to consider whether you have time in this period of time. Compared with not running, running is more important. Many people often fail to run because they think too much about when is the best time to run. This is a case of throwing the baby out with the bathwater. My idea of ​​running is to find a time and place that suits me based on my surroundings and work schedule.

Generally speaking, you need to run at least three times a week or more to gradually improve your cardiopulmonary function. "I want to run every day." If you think so, it is best to limit it to 5 times a week, because exceeding this range may unknowingly accumulate bone and joint fatigue and accumulate psychological pressure.

2. 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.

3. Precautions 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.

There are various forms of exercise in daily life. Some people choose to run in the morning, while others choose to run in the evening. However, after my explanation of the precautions for morning jogging, I hope everyone will pay more attention to it and not let small details affect their physical health and bring some negative effects to themselves.