What are the precautions for morning running in summer

Exercising and strengthening the body can achieve better results for our health and disease prevention. Many people choose to run in the morning, especially in summer. However, we also need to pay attention to some methods and principles for summer morning jogging. If we don’t pay much attention to these details, it may bring adverse effects. Here are some precautions for summer morning jogging.

1. It is best to drink a glass of boiled water before going out

When drinking water, it is generally best to drink a cup of about 250CC of cold boiled water, and the water temperature should be around 15℃. In this way, you can cool down and quench your thirst in summer. Drink water slowly so as not to feel bloated. You can start morning exercise about 10 minutes after drinking.

Why should you drink water before morning exercise? After a night of sleep, the human body loses a lot of water due to breathing, urination and skin evaporation, resulting in insufficient blood volume, increased blood viscosity and microcirculation stagnation. Participating in exercise in this state can easily induce cardiovascular and cerebrovascular diseases, and people with high blood pressure and heart disease should pay more attention. Drinking water before morning exercise can change these unfavorable factors.

2. Master the correct way to start

Lean your upper body slightly forward, look straight ahead, and swing your arms naturally with the rhythm of running. Your toes should point straight ahead, and do not form an "eight" shape. Your back kick 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.

3. Breathing is very important for long-distance running

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, 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.

Running exercise itself is a relatively high habit, which is beneficial for exercising the body and maintaining health. However, if we do not pay much attention to the precautions introduced above, it may bring other adverse effects to ourselves, and we may even hurt ourselves because of the wrong way.