What are the precautions before long-distance running?

Running is a sport that everyone is familiar with, but there are certain methods for running, and there are also some precautions to take during the running process, especially during long-distance running, otherwise it is easy to cause physical injury. Compared with short-distance running, long-distance running requires more physical strength and endurance, and it also consumes more physical energy. Therefore, if you are not careful during long-distance running, it is easy to run out of energy. So what precautions do you need to know before long-distance running?

1. 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.

Warm-up steps:

1. Put your hands on your waist and touch the ground with your toes to move your ankle joints alternately;

2. Bend your knees and half squat, lift your heels, repeat this exercise 3 to 5 times, and move both knee joints;

3. Alternately raise and abduct the lower limbs to activate the hip joints;

4. Do lunges forward, backward, left and right to stretch your leg muscles and ligaments.

2. It is best to breathe every four steps during 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. 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.

3. Three types of people are not suitable for long-distance running

1. Those with hidden diseases. Such diseases are mainly cardiovascular and cerebrovascular diseases;

2. People who do not do physical 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. People who experience chest tightness, headache, dizziness and other discomfort symptoms after light activities.

The article introduces some things you need to know before long-distance running. After understanding these things, you can make adjustments and preparations according to the methods introduced in the article before running. Especially before engaging in strenuous exercise, such as long-distance running, swimming, playing ball, etc., you need to do warm-up activities to avoid muscle strain caused by strenuous exercise. People with weak hearts cannot do long-distance running.