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If it’s a long-distance race, it’s better to wear gradient pressure sportswear to protect muscles

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Most young people like to buy some cold drinks to quench their thirst

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It is better not to reach the ideal stretching effect than to be injured by stretching

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06 after running all of a sudden squat on the ground, after running does not stretch, prone to muscle stiffness, fatigue, soreness and so on

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If you plan to run at night, you’d better eat some protein containing foods or carbohydrates in the afternoon

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With the consumption of a lot of water, there will always be a feeling of dry mouth and urgent need of water after sports

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02 any clothes to run, simple T-shirt, lower body shorts is not too tight, slightly loose can be, shorts can be pure cotton shorts can also be worn to work at ordinary times

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05 too eager for quick success and instant benefit, regardless of physical condition, many “night runners” like to set a “night running goal” of 5km or 10km, even if they feel unwell, they “can’t stop”

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07 after running, drinking a lot of cold drinks often makes people sweat profusely, especially in summer

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After running, stretch the muscles of legs, hips and shoulders

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Once they encounter emergencies, they can’t respond at the first time

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Turn your attention back from the excitement of running, and focus on the stretching behavior itself

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The strength and range of the action must be small, and you should not force yourself to stretch a certain part without demanding the perfection of the action

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It’s better to prepare special sportswear and sports shoes

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You can also eat a banana half an hour before the night run to ensure that the body has the necessary energy and potassium to maintain physical strength

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Taking the new runners as an example, if you want to finish the 5km run, you can try to start from the whole fast walk, combine the alternate movement mode of “fast walk 2km” + “run 3km”, and finally jog 5km

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Adjust your breathing to make your breathing slow and rhythmic

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The tensile strength is to have the feeling of stretching, do not think that the more painful the better when stretching; 1

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03 running on an empty stomach, fasting exercise is easy to cause hypoglycemia, and hypoglycemia not only affects the effect of exercise, but also is not conducive to the continuity of exercise, at the same time, it is not conducive to health

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If you don’t warm up before running, you may have a fork in the air and lack of vital capacity during running; warm up before running: front and back stepping, high leg raising, left and right stepping, dynamic pulling in front of thigh, dynamic pulling in back of thigh, dynamic pulling of gluteal muscle, muscle activated bow and arrow step jump, muscle activated open close squat jump, etc.; the total warm-up time before running is controlled at about 5-8 minutes

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04 night running with earphones some people like to run with earphones, but in the night, their visual ability has weakened, and they can’t hear the sound of the car, which will increase the probability of injury and distract their attention

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It’s appropriate to add a small amount of boiled water or salt water at this time

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You must pay attention to them! It’s really important, really important, really important to warm up before running

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If you want to cool and quench thirst for a while and eat a lot of cold drinks, it is very easy to cause gastrointestinal spasm, abdominal pain, diarrhea, and induce gastrointestinal diseases

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Xiaobian has collected some “minefields” for running

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Therefore, don’t eat a lot of cold drinks immediately after exercise

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However, at this time, the human digestive system is still in a state of inhibition, and the digestive function is low

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