There are more and more runners
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It’s a good thing to form the habit of regular running exercise, which can strengthen the body
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However, many people have some bad running habits, which can easily make you hurt yourself
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So what are the common bad habits? 01 running too much and too fast
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If you just come back from injury, you need to increase the running distance step by step according to the standard rules
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Increase the running distance by up to 10% every week
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02 it’s good for human body to forget sun protection for 20 minutes a day
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But if it’s longer than this time, you need to apply sunscreen (even on cloudy days)
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03 run when you’re full or hungry
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If you often run after meals Strenuous exercise can lead to stomach pain, dyspepsia, ulcers and other gastrointestinal digestive diseases
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It can also cause respiratory and cardiovascular diseases
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If you don’t eat anything, you go hungry for running
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The blood glucose concentration will be too low
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The brain will feel tired because of lack of power
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People will feel dizzy and weak
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Some people will look pale and sweat
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If it continues, they will be delirious or even coma If you don’t warm up before exercise, you can directly enter the high-intensity aerobic training
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In this way, because the cardiovascular system and respiratory system have not entered the state, the body temperature is relatively low, and the flexibility of the muscle is not good, it is easy to strain the ligament and cause muscle damage
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05 if you don’t replenish water or drink a full breath, if you don’t replenish water before and during exercise, it will aggravate the burden on the heart, increase the body temperature, oxygen and nutrients Insufficient supply, blocked excretion of metabolic wastes, eventually leading to exercise fatigue
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Drinking enough at one go will increase the burden on the blood circulation system, digestive system, especially the heart, which is easy to produce water poisoning
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06 persist in running with disease
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If you have dizziness, chest tightness, chest pain, shortness of breath and other symptoms during exercise, you should immediately stop all activities, and use ice or spray analgesics yourself
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In fact, this may be harmful If a minor injury becomes serious, you should see a doctor as soon as possible to avoid becoming more serious
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07 do not stretch after running
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Stretching after running can help muscles relax and prevent injury
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08 stop immediately after running
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The result is that the rhythmic contraction of muscles will stop, and a large amount of blood flowing into muscles will not flow back to the heart through muscle contraction, resulting in lower blood pressure and temporary cerebral ischemia leading to panic Shortness of breath, dizziness, pale complexion, even shock and fainting and other symptoms 09 after running, many runners will reward themselves when they finish a certain distance, but this is not a good habit, especially the harder they run and the more they eat
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This practice is even more important
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After running, stick to normal diet and don’t reward yourself with delicious food
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10 studies show that if you don’t get enough sleep It’s not good for the recovery of immunity and spirit after running
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In daily training, record your sleep time, find the most suitable sleep mode, and stick to it as much as possible to get rid of these bad habits
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Remind runners to run healthily
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Come on! Let’s run to the old place without injury! Like this article, please forward and share about running training / injury recovery / running equipment, etc
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