What to do before running?

Every evening, many people start to pack up and start night running. However, not many people pay attention to the exercise preparation before night running, and just move around casually. This makes it easy to get sore limbs after running, and it is easy to get injured. There should be some preparation before running properly. This article introduces the precautions before morning jogging and the preparations before running. It is applicable to both morning jogging and night jogging. Let’s learn together.

Notes for morning jogging:

Avoid holding your breath during your morning run. Holding your breath puts a greater strain on the heart.

Avoid morning jogging when you have a fever. When people have a fever, their immunity is reduced and the body consumes energy. In addition, running is also an energy-consuming exercise. The energy consumption of both causes the body's energy supply to be unbalanced, which in turn aggravates the condition and causes other diseases.

Do a good job of preparation before running. The temperature is low in winter, so you should not wear too thin clothes when going out for a morning run, especially the upper abdomen should be kept warm to avoid catching a cold and causing discomfort to the spleen and stomach. It is best to drink a glass of boiled water before going out. Drinking water can not only replenish water and relieve a night of dry mouth, but also reduce blood concentration and promote blood circulation and metabolism.

Some people are used to running as soon as they go out, but this is actually not good. It is best to rub your hands and face, gently massage your ears, and wear gloves to prevent frostbite. Then rotate the left and right ankles respectively and move the knee joints. Finally, take a deep breath and adjust your mental state. Now you can start running.

After starting the run with the correct method, lean your upper body forward slightly, look straight ahead, and swing your arms naturally with the rhythm of the running. Your toes should be facing straight ahead, not forming a figure "eight". Your back push should be powerful, your landing should be gentle, and your movements should be relaxed. There are two ways of landing in long-distance running: one is landing on the forefoot or the outside of the outer palm. This method is fast and effective, but it is more laborious. It is suitable for professional athletes who want to improve their performance; the other is to transition from landing on the entire sole of the foot to pushing off the ground with the forefoot. With this method, the muscles on the back of the legs are relatively relaxed, making running less strenuous, but at a slower speed. This method is suitable for most people and beginners, and is very appropriate for daily fitness.

Breathing is very important during long-distance running. Long-distance running is an aerobic metabolic exercise that involves the circulation of major organs of the human body, especially the respiratory system. During running, the human body's demand for oxygen continues to increase, so you should pay close attention to your breathing rhythm. Generally speaking, you can inhale every two or three steps, and be careful not to let the rhythm fluctuate too much. In terms of breathing method, you should use nasal breathing and mixed mouth and nose breathing. You can press the tongue against the upper palate to avoid direct inhalation of large amounts of cold air and causing irritation to the chest. In long-distance running, since the oxygen supply lags behind the needs of muscle activity, "discomfort" will occur during the running process, making people feel heavy legs, chest tightness, difficulty breathing and not wanting to continue running. At this time, you should slow down your running speed appropriately, adjust your breathing rhythm, and maintain your determination to keep running. Soon, the difficulties will be overcome.