You should also pay attention to replenishing water during exercise.

The difference between running and walking is that your body has free time, so a reasonable running feeling can “fly”, while some people have the same effort as “Climbing”, which is due to the lack of balance management ability to exert force on your body muscles.

You should know that the time of exercise is related to the habits of life and the purpose of exercise, because the excitement and inhibition function of the brain of the human body are different in different periods of time, so fitness running only needs to choose the time suitable for yourself.

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Finally, we should also note that long-distance running is aerobic exercise, so in the process of running, we should pay attention to the coordination of breathing rhythm and pace.

Exercise in the morning and evening has its own role, so there is no need to pay too much attention to it# 02 the running plan should vary from person to person according to different purposes.

For example, they can choose the combination of different running methods and jogging, such as fast high leg lifting running, backward running (large and small steps), cross step running (positive and lateral), forward (back) shoulder circle running and running jump step.

During exercise, you can choose to touch the heart or carotid artery for counting in ten seconds.

Teenagers should use their own variable speed running to enrich the fun of running# 03 exercise intensity can be controlled through heart rate monitoring.

At the same time, it can also make running more interesting and beneficial.

In addition, long-distance running has high requirements for the support and relaxation ability of knee joint, so we should pay attention to doing more static semi squat control or dynamic full squat (plus ankle heel) is more conducive to the coordinated development of physical ability.

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Older people can run at a constant speed for a long time, and middle-aged people can choose different terrain to run.

Generally, the human body continues to exercise for more than ten minutes in the state of accelerated heartbeat and accelerated and deepened breathing.

If you are too tired to speak normally, you need to slow down to adjust.

You can relax by hooking your toes and stretching your calf muscles.

But you who love running, do you really know these sports? Do you really run right# 01 before running, don’t forget to move your joints and wake up your muscles.

At this time, the body will reach a new wake-up state of movement, because various body metabolic functions are in a new excited activation state, and the human body will also show a new excited, confident, powerful and persistent state.

According to our own pace frequency and rhythm, we can breathe and breathe in two or three steps.

In the process of natural terrain and environmental changes, they can improve their running ability and continuous excitement in changing running speed, so as to hone their will.

People who aim to lose weight and improve durability can choose to run at a constant speed with a heart rate of about 120 beats / min for more than 30 minutes.

For heart rate monitoring, it is appropriate for people who exercise about 20 times / 10s.

If you want to improve your running ability, you need to increase the duration intermittently to 20-25 times / 10s according to your body feeling.

Therefore, before running, it is recommended to increase the activity range of large joints of the body and the wake-up preparation of relevant muscles, such as shoulder winding, chest expansion, front (back) flexion, knee flexion and extension, ankle circle, etc.

Because running is supported by one foot in turn, choose shoes suitable for running to improve the cushioning protection of the body when landing.

You can take small mouthfuls for many times after 20 minutes of exercise, and replenish water according to the frequency of two or three mouthfuls each time.

Do you really understand how to run healthily? In daily life, it is not difficult to find that many people can be seen running in the park, by the river, in the morning or at night.

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In fact, as a simple and convenient sport, running is very popular.

People who lose weight only need about 20 times / 10s, lasting more than 30 minutes.

People who exercise by running can choose jogging and changing movement running to get more comprehensive exercise.

In order to achieve the goal of healthy running, we should choose different ways and formulate the exercise plan according to our own exercise purpose and living environment, so as to enrich and achieve our own exercise effect.

The longer the exercise time, the more efficient the fat decomposition is, but if the heart rate is too fast, it can’t last so long.

In addition, the heart rate of people with high blood pressure should also be controlled below 20 times in 10 seconds to avoid being too excited.

Heart rate is the main data to monitor whether the exercise intensity matches the physical conditions and exercise goals.

For example, people who want to keep fit through running can go from jogging to variable speed running, stimulate the heart rate at more than 120 beats / min, maintain it for a period of time, maintain a certain distance in the ups and downs, improve the excitement, and improve the ability of running during the continuous exercise time.

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People have innate inertia and self-protection ability.

In addition, don’t forget to stretch your body after exercise.

Therefore, we should clarify our exercise purpose, choose an appropriate way, and get through the “pole” of physiology and psychology.

Generally, when the heart beats faster and breathing faster for a few minutes, the body will feel it, the consciousness will be aware, the psychological activities will change, and there will be choice or abandonment, beneficial or unintentional value judgment.

The movement range and speed of running are greater than that of walking.

you can also do some bow and arrow leg pressing and high leg lifting to increase the action range.