If you don’t warm up and start jogging directly, the most direct consequence is that your sports performance is unsatisfactory: when you run for 20 minutes, you will feel very tired, your joints don’t move, and the possibility of injury will increase.
Those who want to lose weight by running should pay attention – lack of sleep can make running futile.
Don’t drink water only when you are thirsty.
Novice runners should not only run step by step, but also slow down in speed.
If you stop directly after running, the blood stored in the muscle cannot flow back to the heart through muscle contraction, and the blood pressure decreases.
08 never rest.
On the premise that the body does not adapt, excessive running is a major inducement for injury.
01 people who run too much and too fast and just start running are easy to ask too much of themselves, quickly increase the amount of running and crazy training, especially male novice runners.
Poor oxygen absorption will also affect the recovery process of the body after exercise, making people more likely to feel tired.
07 despise the role of warm-up and cold-up.
02 head down running observing some runners, we can often find such an interesting phenomenon – they will lower their heads or raise their heads high when running.
Good sleep will help the body repair damaged tissues and alleviate muscle soreness.
We all know that running has many advantages: reducing fat, strengthening physique and increasing exercise endurance…
Generally, if the running time is no more than 60 minutes, there is no need to drink sports drinks during or after running.
Do you have such runners around you? After exercise, the metabolism of human body is accelerated, and all organs in the body are in a high-level working state, which will make a large amount of smoke enter the body.
Now, the word “persistence” is not as simple as saying it or typing it out.
When running, you must have enough strength to maintain the stability of your movements.
But many people unknowingly destroy these advantages and complain: cheating! Running is not so good! I’ve been running for so long that I’m only hurt.
05 after running, I smoked.
In addition to the warm-up before running, the cold-up after running is also very necessary.
Many people don’t form the habit of drinking water at ordinary times, but take a lot of water before and after running.
For long-term runners, regular rest and cross training are very necessary.
Therefore, never stop immediately after running.
These eight bad habits are probably the biggest factor that destroys your efforts.
A paper in public science said: 400 + research data have proved that running 60 kilometers a week may pose a threat to novice runners.
The consequence of this is usually excessive intake, which will not only grow meat, but also cause various burdens on the body’s intestines and stomach.
For example, after vigorous running, jog at a slower speed for 5 to 10 minutes, and then stretch.
That’s not the truth.
03 ignoring the diet after running, people with long-term running habits have a good figure and standard weight, which is the reward of running, so many runners don’t pay attention to the follow-up diet.
Water replenishment should follow the principle of small amount and many times.
In fact, these are extremely bad running posture, which will increase the burden on our cervical spine.
The correct way is to cool down first.
The correct approach is that after high-intensity running training, you should eat more foods containing carbohydrates and protein to repair your muscles.
Especially when running in summer, we should pay more attention to replenishing water.
Lack of sleep will make the body very tired and affect the runner’s immunity and exercise performance.
Only when we firmly grasp the correct running technology and systematic training methods at the beginning of the run can we make great progress in the follow-up.
04 incorrect drinking habits are like cramming for exams.
06 runners who neglect strength training and lack strength are most likely to be injured.
Urine is supposed to be light yellow (like lemon juice), and once it turns dark (like apple juice), you’re dehydrated.
The correct way to run is to keep your eyes in front and keep parallel to the ground.
After running, I wanted to smoke a cigarette to relieve my fatigue.
There may be temporary ischemia of the brain, causing panic, shortness of breath, dizziness, and even shock and fainting, especially in summer.
Click the blue word above and remember to pay attention to us! Many readers and friends will ask such a question: how can we keep running? Often asked this, Xiaobian will also ask himself how we adhere to and fall in love with this seemingly boring sport.
You only see some people get up at four or five in the morning and start running, but you don’t know that they go to bed at nine every day.
After I finished running today, I realized that I had insisted on running for many years since I made up my mind at the beginning.
At this time, smoking is more harmful to you than usual.
Cornell University – Dr Brian Wansink’s research shows that 99% of people who think they train hard tend to eat more.
For example, if the core strength is not enough, most of the weight will be borne by the knee during running, resulting in the illusion of “running hurts the knee”.
Sleeping too little will slow down your metabolism, destroy the hormones that control appetite and satiety, and make you eat more and consume less unconsciously..
When you run with your head up or down, the stress on the cervical spine will increase.
For short distance running, ordinary boiled water is the best way to replenish water after exercise.
In fact, you should add water according to your weight at least 4 hours before running.
What you should do is to keep a water bottle at hand and drink water well at ordinary times.
Some runners prefer sports drinks to water.
Usually, you can drink it according to the amount of 1-1.5ml/kg body weight before running.
The body needs a lot of oxygen and cannot be satisfied, and it is more vulnerable to carbon monoxide, nicotine and other substances.