02 Choose the right shoes for your feet
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A good pair of running shoes can help you correct some foot movement problems that can cause damage
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08 training strong hips and good and sophisticated gluteus maximus is the best partner for runners
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If you’re running for fitness and your goal is to run 30 minutes a day, that’s great, but if you’re just starting to run, don’t worry
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03 do iron man strength exercise once or twice a week
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A good pre run diet plan can help you become strong
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Join a running organization
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05 sleep 7 ~ 8 hours every night
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Therefore, scientific and healthy running is very important
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After a workout or race, you need to transfer the right nutrients to the micro parts of your muscles responsible for body reconstruction so that they can work and get your body back to its best for tomorrow’s run
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It will become another kind of pressure that will drag down your mind and break down your body
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Next, Xiaobian will give you some suggestions
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Strong muscles also make joints more stable
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What are the functions of running? Let the coronary artery supply enough blood to the myocardium, make the lung function stronger, make the knee stronger and stronger, and reduce the elderly suffering from degenerative osteoporosis..
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With friends
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Of course, it can be listed all the time
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These times your body will repair muscles, build bones, increase red blood cell production, re store glycogen, review and store what neuromuscles have learned from what happens during daytime running
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Equipped with one and knowing how to use it will be of great help to you
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When you run, your muscles will tighten, which can lead to injury over time
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Simple and effective, running is so magical! However, it should be noted that if you don’t exercise properly, running is also easy to get injured
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This is the largest and strongest muscle group in your body
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Less likely to get hurt
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You need to get closer to your goal step by step
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06 replenish your body with proper energy for running and recovery
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When the pain has changed the way you run, stop running, find out the problem, and apply the medicine to the case, and then use dynamic rest to keep in shape until you can run with your feet
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04 every day you use a foam shaft to roll your muscle high density foam shaft, usually 15 cm in diameter, 45 centimeters long or 90 centimeters in diameter
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09 pay attention to the pain
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If you are a runner who has never stepped into the gym except using a treadmill or has not done push ups since your high school physical examination, you can reduce the intensity of some movements first
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When you fall asleep, although you have no self-consciousness, some other systems still work at night
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If you don’t pay attention, runners may encounter the following injuries: foot injury, Achilles tendon injury, tibial injury, knee injury, hip injury
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ten Having fun running can be a serious thing
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Skilled runners may have their own experience, but new runners may not know the harm of random running
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When you run, your hips connect the strength of your body muscles to provide stability
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Not all runners need a formal training schedule
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Find some interesting places to run, such as parks, trails, country trails, old town and riverside trails
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When it connects the gluteus medius and gluteus minimus, they will create a powerful “iron triangle”, which will generate a lot of thrust when you run
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Don’t exceed the running distance and difficulty your body can control
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Let’s have a good run
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When some load of running is transferred from joints to muscles, the pain will be reduced and the development of injury will slow down
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I hope you can find out and fill in the gaps
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Sleep is very important for memory, concentration, cognition, emotion, creativity, healthy blood pressure, healthy weight and healthy immune system
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But if you can’t enjoy it, you may not be able to insist
. 
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By bearing more physical load, strong muscles will support fragile joints
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07 set aside time and money for massage twice a month
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01 train for your health level and goals
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Regularly change the exercise mode – long-distance running, sprint, easy running and difficult running; This will make running fun
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Massage can reduce the intensity of delayed muscle soreness, reduce inflammation, and accelerate muscle recovery after exercise
Most of us spend too much time sitting on it every day
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