01 run too much and too fast.
Stretching after running can help muscles relax and prevent injuries.
04 do not warm up before exercise and directly enter high-intensity aerobic training.
08 stop and rest immediately after running.
02 forgetting to protect yourself from the sun for 20 minutes a day is good for the human body, but if you run longer than this time, you need to apply sunscreen (even on cloudy days) 03 run when you are full or hungry.
10 lack of sleep research shows that if you don’t get enough sleep, it will be bad for restoring immunity and spirit after running.
The brain will feel tired due to lack of power.
If you run hungry without eating anything, the blood glucose concentration will be too low.
If you often take strenuous exercise after meals, it will lead to gastrointestinal digestive diseases such as stomach pain, indigestion and ulcer.
If you just come back from an injury, you need to gradually increase the running distance according to the standard rules.
07 do not stretch after running.
Drinking enough at one breath will increase the burden on the blood circulation system, digestive system, especially the heart, which is prone to water poisoning.
The consequence of this is that the rhythmic contraction of muscles will stop the large amount of blood flowing into muscles Blood cannot flow back to the heart through muscle contraction, resulting in lower blood pressure, temporary ischemia of the brain, resulting in panic, shortness of breath, dizziness, pale complexion and even shock fainting.
05 do not replenish water or drink at one breath as full as before exercise If you don’t replenish water in time, it will increase the burden on the heart, increase the body temperature, lack the supply of oxygen and nutrients, and block the excretion of waste metabolized by the body, eventually leading to exercise fatigue.
People will feel dizzy and weak, and some people will look pale If the cold sweat continues, you will be delirious or even comatose.
Many runners will reward themselves when running a certain distance, but this is not a good habit, especially the harder they run The more you eat, the more important it is not to stick to a normal diet after running.
09 after running, many runners drink and eat too much.
Use ice compress or spray analgesics yourself.
In fact, this may make minor injuries serious.
Don’t reward yourself with delicious food.
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 muscles is not good, it is easy to pull ligaments and cause muscle damage.
It will also cause diseases of respiratory system and cardiovascular system.
Record your sleep time in daily training, find the most suitable way to sleep, and stick to it as much as possible to get rid of these bad habits Running friends, run healthily, come on! Run to the old without injury End -..
You should see a doctor as soon as possible to avoid becoming more serious.
The distance can be increased by 10% at most every week.
06 if you insist on running when you are sick, if you have dizziness, chest tightness, chest pain For symptoms such as shortness of breath, stop all activities immediately.
