What are the precautions for outdoor running?

Outdoor sports allow us to breathe a lot of fresh air, relieve physical and mental stress, and strengthen our body. Outdoor running is one of the sports. Many people have the habit of long-distance running. Then, outdoor long-distance running can achieve physical health and exercise our cardiopulmonary function. So what are the precautions for outdoor running? Let's take a look at it together.

Landing cushioning

If you have carefully observed other people running, you will find that many people land with the entire sole of their feet on the ground, and the sound when they land is relatively loud. The correct way to do it is that when you run and land in the air, the middle foot should touch the ground first, and the sole of the foot should not touch the ground. This is a kind of protection for the ankles and knees to prevent the occurrence of periostitis.

Swing arm

Arm swinging is to maintain the body's balance and coordination during running, making the body swing more naturally and more in line with the rhythm of human movement. When swinging your arms, just remember not to expose your elbows in front and your hands behind, and swing them naturally with your steps.

Keep your head up and your chest out

Running is about keeping your head up and your chest out, which helps improve your body's respiratory and circulatory systems and establish a normal memory state. Because when you are running, your body is constantly consuming energy and is prone to fatigue. At this time, if you can use your will to straighten your spine, then it is actually very simple to improve your hunchback condition.

breathe

The breathing during running is deep and long. Generally, you inhale through the nose and exhale through the mouth. When your physical strength decreases seriously, you can inhale through the mouth and exhale through the mouth.

Heart rate

Jogging, as a health-preserving aerobic exercise, should be distinguished from fast running. Generally speaking, the heart rate rhythm that is most suitable for physical exercise is: (220-age)×about 60%. You can take appropriate measurements when running.

Head and Shoulders

Keep your head and shoulders stable. The head should look forward, with the chin slightly retracted but not lowered. When running, first relax and let your shoulders drop, then raise them as high as possible, pause, return to the original position and repeat.

Arms and hands

Your hands should be slightly clenched, with your arms bent to about 90 degrees, and swinging naturally back and forth. Be careful not to expose the elbow of the arm facing forward, and not to expose the hand of the arm facing backward.

leg

Use your thighs to drive your calves, with your knees pointing toward your toes. Lift them to a reasonable height, then lower them and repeat.

Feet

Keep your feet relaxed and don't tighten your toes. Lift your feet 10 cm off the ground and then put them down and repeat. When your feet land on the ground, don't push the ground too hard with the front of your feet to avoid developing calf muscles.

The above is a detailed answer to outdoor running. Before outdoor sports, we must also do sufficient warm-up exercises so as not to put a certain amount of pressure on our legs and body, so that we can be more relaxed during the running process. Of course, we must also pay attention to many small techniques during the running process, so as to ensure our physical health.