At first, you won’t lose too much weight, and you often float up and down, which makes you feel very annoyed
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For example, change a pair of shoes or increase mileage: 25 miles a week is the dividing line; At 50 miles per week, sports injuries double
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Don’t run when you have a cold
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Want to avoid injury, want to run faster, want to run to lose weight..
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Abdominal breathing is not easy, and it must be practiced consciously before running or competition
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In this way, the diaphragm can be used correctly to avoid costal tingling
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You have to rest for a day or more until your pulse returns to normal
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You can read: after running for more than a month, you begin to realize the importance of cross training and core strength After eating, run and eat a rich, high protein breakfast
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For example, too fast pulse in the morning, slight dizziness, lack of sleep and palpitations are common manifestations of running fatigue
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On the other hand, the muscles of tibia, front thigh and abdomen will become relatively relaxed and must be strengthened
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Pay attention to the signs of excessive running
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Wear some reflectors or bring a small flashlight at night
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It doesn’t matter to rest for three days or seven days
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In winter, wear warm underwear, several layers of cotton or wool shirts and at least one turtleneck sweater
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A short stop isn’t that scary
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Although the original intention of running is very simple, once you start running, you will feel that running is not easy
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Run at least two hours after dinner, preferably three hours later
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If you need wind and moisture protection, you can wear clothes made of nylon, Gore Tex, synthetic elastic fiber or polypropylene
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Don’t let your feet go beyond your knees, because it will cause your knees to twist slightly when your feet touch the ground
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Running every mile (about 1.6 kilometers) will consume 100 calories, and consuming 3500 calories can lose about 500 grams of weight; Although the rate of weight loss will not be fast, long-term persistence is absolutely useful
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We’ve written a lot about how to learn running skills
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When you want to step up, you should move your body forward, not your feet forward
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Run with the least effort
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Get enough sleep
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You can see whether you have done it in your running process
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There are also changes in slope, speed or road surface, which may cause sports injury
Don’t jump or stride
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Then, before starting, drink 350 to 450 grams of digestible fruit juice with some calories, or tea with honey or sugar, bubble free cola, etc
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If you can’t run, don’t run
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You must stretch them
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Running after defecation will increase the probability of intestinal peristalsis, abdominal colic and even diarrhea
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After running, supplement carbohydrates to supplement muscle sugar
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Some exercises are especially aimed at strengthening the muscles in these parts
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Later, if you find that your pulse is 10% or more higher than the normal morning steady value, it means that you have not recovered from running, competition or other activities the previous day
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Defecate before running, especially before competing, so as to avoid these physical discomfort
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Some people always say that running is easy to get hurt, but sometimes it’s not the fault of running
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For a more specific understanding of running and dining, you can read: eat first or run first, diet before and after running, remember these four points, drink enough water, and drink some sugar free drinks before running for 15 minutes
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Will want to master more running knowledge, so that they can run without injury and healthily
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When you practice hard, get an extra hour
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Only light food is needed for lunch
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You can pout, or exhale in the form of grunt or sigh
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Specific reading: we breathe all the time, but how can you do wrong when running? Running in the opposite direction with the vehicle
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In winter, this is enough; When running in summer, it’s best to drink 10 ounces (about 280 grams) of water every 20 minutes
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To avoid traffic accidents, two pairs of eyes will be more useful than one pair of eyes
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Fix your training shoes, choose a pair of running shoes that suit you, and then wear them every training
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These 18 points mainly include the aspects of running diet, equipment, safety, breathing and cross training
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If you are unfortunately injured, you can change your usual running time to walking, swimming and cycling with the permission of your doctor
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In addition, sports injuries are always related to foot weakness, muscle tension / elasticity imbalance, or long and short feet
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At this time, you can reduce the amount of running or do some strength training without running at all
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The muscles of the lower leg, rear thigh and rear lower back will contract, tighten and become inelastic
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Remember, to ensure your safety and health is always the first
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You can read it by clicking the link below:· Forefoot? Full soles? Or heels? Which is the most suitable running posture· Don’t run like that! These four common wrong running postures make you more and more useless· Video – one move to quickly correct the running posture· These three movement training can immediately improve the running posture and greatly avoid foot pain
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In addition to running, cross sports should also be reasonably arranged according to needs
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Just get back into training when you’re healthy
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If you turn your back to the driving vehicle, you are giving up control of your life
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Wear appropriate clothes
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When you are injured, find an alternative exercise to maintain fitness
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Nap at least once or twice a week; After long-distance running at the weekend, take a long nap, which is more conducive to recovery
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As your running training progresses, you will find that your pulse slows down and stays at a stable value after about three months
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Practice your running posture
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You should establish an early warning line for long-distance running to warn yourself of possible disasters
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The method is to inhale air into the abdomen, and then exhale gently
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If you do, you must be a “serious” runner; If you only achieve a few of them, you should continue to work hard# Come and talk in the comments area# 「 Are you a serious runner? What is the process of each run.
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In order to help you run more and more easily, we sorted out these 18 golden running laws as follows: record your pulse every morning When you wake up, lie in bed and wait for a few minutes, then measure your pulse
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Measure your weight regularly
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The more you run, the more prone you are to muscle imbalance
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Wear ski masks and gloves
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Run below your hips and keep your upper body straight to maintain balance
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In summer, be sure to wear a hat and sunglasses to avoid sunburn from ultraviolet rays
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Want to know how to choose running shoes, you can read: ask the coach! How to choose a good pair of running shoes“ A comfortable body will tell you what a “comfortable” speed is, in other words, running at a speed that allows you to talk while running
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