Lead
Spring has arrived, the weather is gradually getting warmer, and summer is about to enter, this time is the best time for outdoor sports, many people are busy losing weight, and running has become a must for them.
However, many people do not notice some key problems when running, resulting in running although it is very hard, but the effect is not obvious, so what are the precautions when we run?
1. Running position.
1. Upper limb swing pose.
Many people ignore the swing of the upper limbs when running, but the swing of the upper limbs is very important for the effect of running, if the swing of your upper limbs is not right, then your running effect will be reduced.
The swing of the upper limbs should be alternating between the arms and back and forth, and at the same time keep the angle of the elbows at about 90° when swinging, which can reduce the air resistance caused by the swing of the upper limbs to a certain extent and maintain a good forward posture.
2. The area of focus of lower limb movement.
When running, people pay a lot of attention to their feet, but the feet are not the main area of focus for running, we should use the large muscle groups of the lower limbs to drive the body forward when running.
Therefore, when running, don't pay too much attention to your feet, but pay attention to the movement of your thigh muscle groups and hip muscle groups, and at the same time, when you land on the ground, your calves should be clamped upwards and your thighs hard, which can reduce the swing of your lower limbs and improve the efficiency of running.
2. Control the total mileage of running.
Many people will rely on their willpower to resist when running, thinking that the more they run, the better the effect, but this idea can only be said to be a half-pair, if you run too much, it will bring great damage to skeletal muscles or joints.
Therefore, when running, you must control your total running mileage, preferably within 10 kilometers, and do not run more than 10 kilometers at one time, so as to better protect your joints and bones.
3. Warm up before running.
Many people neglect to warm up their bodies when they run, thinking that they are just running and do not need to warm up, but this idea is wrong, running also needs to be a full-body warm-up activity.
Full-body warm-up activities include stretching, joint activities, etc., which can better prepare the body for running training, while also improving blood circulation and avoiding sports injuries.
4. Relax after running.
Many people will rest immediately after running, which will block the blood return and be very bad for their body, so after running, you must walk slowly for about 20 minutes to relax and let your muscles gradually return to normal.
At the same time, it can also allow blood to return better, reduce the pressure on blood vessels, and avoid problems caused by large-scale blood vessel rupture.
5. Cross-training.
Although running can exercise people's cardiopulmonary function, it cannot be divided into human muscle groups, so we need to train in other forms of exercise in addition to running, so as to better carry out comprehensive exercise of the body.
Cross-training can be done through other forms of exercise such as swimming, cycling, etc., which can better enhance the body's all-round athletic ability.
6. Check your sneakers.
Sneakers are the key to running, and incorrect sneakers will not only affect the effect of running, but also cause damage to your body, so be sure to check the wear and tear of your sneakers before running.
At the same time, when choosing sports shoes, you should choose shoes that suit your foot shape and running style, which can reduce the impact and damage to your joints when running.
epilogue
Although running is a simple form of exercise, there are many precautions in it, and if you notice these problems while running, then the effect of running will be very good.