Is running at night healthy?

The accelerated pace of social life has prompted us to pay constant attention to the health of our children, because without a healthy body, wealth and so on are useless. If you don't have a life, how can you enjoy it? Because of physical factors, various fitness methods have become people's choices, among which running is the most popular. However, running is generally divided into morning running and evening running, but which running method is the most effective and healthiest, and is running at night healthy?

In terms of the external environment, the latest research shows that the carbon dioxide index in the air is highest in the early morning, and the dust suspended in the air the day before has not completely disappeared. Exercising at this time is far less good than at night. In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve it, which greatly improves the quality of sleep after exercise. Therefore, it is unreasonable to worry that exercise will affect sleep.

Start your evening exercise with running: According to the American College of Sports Medicine, it is best to run at night more than three times a week, each time for 30-60 minutes. The intensity of exercise should be controlled within the range of "pulse rate not exceeding 120 beats/minute after 5 minutes of running, and not exceeding 100 beats/minute after 10 minutes". If your heart rate is too fast, you must reduce the amount of exercise; if you can talk to others while exercising, it means that the exercise intensity is acceptable.

People who have no exercise habit can start with a 20-minute walk every day, 25 minutes in the second week, increase to 30 minutes in the third week, add some jogging in the fourth week, and combine walking and jogging in the fifth week; finally, start to run slowly.

All sports require warm-up exercises, and evening running is no exception. Jiao Wei introduced that lightly stretching the legs and doing squats before running can help the heart and muscles enter the exercise state faster. If you start by walking a few steps, then brisk walking, jogging, and finally running, you can also warm up effectively.

When running, take slightly larger strides, keep your chest up, abdomen in, look straight ahead, lean your upper body slightly forward, swing your arms naturally on both sides of your body, concentrate, and breathe naturally and evenly.

Running shoes need to be changed frequently: Although the intensity of running at night is not high, sports shoes still need to fit well and have soft soles. It is best to change into special running shoes, which can better cushion the pressure and reduce the chance of joint injuries. Running shoes should not be worn for only one or two years. Changing them frequently will help correct your running posture.

This is clear from what we can see! Running at night does have a certain promoting effect on people's physical health, but it should be noted that it is okay to run at night, but not too late, because at night, the human body's metabolism gradually slows down. If you do intense exercise near bedtime, it will cause adverse effects on the human body. In general, running at night is healthy.