For example, following the ground with the back foot will increase the pressure on the ankle, and excessive stride is easy to cause chronic injury.

Suggestion: a complete running process generally includes the following aspects: ① warm up: dynamic stretching for 3-5 minutes and jogging for about 3-5 minutes; ② Running: at the beginning, the running speed is 80% of the normal speed, then it increases to the normal speed, and at the last stage, it drops to 70% of the normal speed; ③ Cold body: walk for 5 minutes after running, shake your body and stretch for 3-5 minutes; ④ Massage: gently squeeze the calf from the knee to the ankle with two hands alternately, and beat the thighs with two hands alternately for 30 times each.

Suggestion: when running, it is recommended to wear light and special sportswear.

Running is the most common and easiest way to exercise, but most people have misunderstandings, and because of these misunderstandings, it causes irreversible injury, which may be a kind of chronic injury and sudden death! The six misunderstandings of running hurt you the most! 1.

Suggestion: start running before sunrise or after sunset.

② In case of bifurcation, stop the movement immediately and take a deep breath.

But most people have sports misunderstandings.

Light colors should be worn in summer to reduce heat absorption.

Solution: ① make preparations before exercise, try to breathe with your nose during exercise, and avoid the causes of bifurcation in the above three items.

③ Shortness of breath will increase the occurrence of bifurcation.

The diaphragm will rise and fall slightly every time you breathe, but it will cause bifurcation when the ligament has been in tension and cannot be relaxed.

It is very important to replenish a small amount of water in time, especially when the running time is more than 30 minutes.

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Suggestions: ① the body is basically upright, lean forward slightly, and keep the head and upper body in a straight line; ② Make fist naturally with both hands and bend the elbow joint.

When it exceeds 28, it is more suitable for fast walking, swimming and other sports to reduce knee pressure.

If you are free to run in the high temperature in summer and expose yourself to the sun for a long time, it will not only cause dehydration due to excessive sweating, but also easily cause heatstroke.

click 👆 Pay attention to the “running professor” and update the running dry goods every day.

Continuous high heart rate will make people feel uncomfortable.

Suggestions: ① for beginners, you can choose the way of “combination of running and walking” or “slow down and step by step”, and gradually increase the exercise intensity according to your own situation after an adaptation period of about 1 week.

Running in summer is easy to sweat a lot.

Drinking water casually plays a vital role in maintaining body temperature and normal life activities.

Running blindly with others is a “good medicine” to maintain good health.

But we also have to choose the appropriate way according to personal constitution, including running time and running volume, so as to avoid blindly following.

running beanie

For example, valgus is suitable for stable running shoes, and valgus is suitable for cushioning running shoes.

Causes of bifurcation: ① lack of warm-up will lead to rigidity of septal muscles and pain.

Causes of knee pain: many runners never do strength training, but just run blindly..

If you don’t pay attention to running posture, it doesn’t mean you can run.

3.

But in the morning and evening, the time can be extended appropriately.

④ When the temperature is high in summer, the heart rate will also increase.

Three kinds of running pain, you should learn to deal with! 1.

When drinking, first fill the whole mouth with water, and then swallow slowly to avoid drinking too much and too quickly.

You have to pay attention to the correct posture to avoid damage.

Don’t relax after running mainly refers to not paying attention to warm-up and cold body.

Static stretching after running can relax muscles and promote recovery.

The amount of sweat is more obvious in summer, but cotton clothes are easy to absorb sweat and not easy to dry.

At the same time, choose the right sneakers according to your foot shape.

Especially at noon, pay more attention to the running time, which should not exceed 30 minutes.

For special groups, heart rate monitoring should be done to facilitate the adjustment of exercise plan.

③ For special groups such as hypotension and hypertension: pay more attention to personal feelings during running, exercise gently, and don’t overdo it, so that the body can gradually adapt; The BMI index is too high.

Dynamic stretching before running can warm up and prevent injury.

5.

Don’t relax before and after running.

When swinging forward, the elbow is slightly inward and when swinging back, it is slightly outward; ③ The stride should not be too large, the front swing of the thigh should not be too high, and the step should be light.

Just go out and run with a T-shirt, which means you will sweat.

It can not only avoid the sun, but also reduce the body temperature quickly.

Suggestion: generally, about 500ml of water should be replenished 2-3 hours before running, and compulsory replenishment is required for about 40 minutes of running.

Antiperspirant bands can also be used for people who sweat a lot.

It will not only cause discomfort in daily life, but also increase the risk of Parkinson’s disease, depression, coronary heart disease, cancer and other diseases.

However, if it is ice water, it should be contained in the mouth first to neutralize the temperature, which can avoid the symptoms of abdominal pain, diarrhea and even ulcer caused by too low temperature stimulating the intestines and stomach.

6.

If you run in the middle and long distance in summer or exercise for more than 1 hour, it is recommended to supplement electrolytes appropriately, that is, sports drinks.

▼ avoiding the six misunderstandings of running can greatly reduce the risk of running injury, but unfortunately, you should also learn to deal with some running pain.

② Before and after running, drinking high sugar and hypertonic drinks or eating too much indigestible food will induce Chaqi.

Even the most common running.

If there is a sun, you have to do a good job of sunscreen, such as wearing a quick drying empty top hat, a ghost hat covering the edge, applying sunscreen, etc.

Massage your hand on your right abdomen and lean forward as much as possible to reduce the tension of the diaphragmatic ligament.

4.

According to the survey, the risk of the decline of the overall health status increases by 114% due to the lack of physical exercise.

However, in the process of self breakthrough, if there is pain, you must rest properly to avoid serious injury.

② For long-term runners: the running distance and rhythm can be changed appropriately, such as the combination of climbing and flat ground, and adding weight-bearing exercise between runs.

Over time, it may increase the risk of cold, rheumatism and other diseases.