When running for a long time, you should consider taking some sports drinks to supplement the lost salt and other minerals.
In hot weather, pay attention to spring and Jingming when running.
Make a running plan suitable for yourself according to your physical condition, select the running route and mode, and determine the running distance.
Before any static stretching, return to the room, take off your wet clothes and take a hot bath as soon as possible.
It is not only a sport, but also a way for modern people to show their personality and vitality.
Text: Institute of environmental and health related product safety, China Center for Disease Control and prevention, Yang Wenjing, pan Lijun, editor: Yang Zhenyu, Liu Yang, reviewed by: Xu Bingnan, Yan Fuyi, like to tell us that you are “reading” this article, which is original certified by “original”, the author health newspaper Co., Ltd., click“.
Before running, choose indoor dynamic warm-up as much as possible, such as mobile lunge, knee lift, open close jump, etc., which can reduce the risk of subsequent sports injury.
The third layer should be windproof and waterproof.
Generally speaking, don’t wear too much clothes.
For women, running helps reduce the risk of breast cancer and stroke.
The first layer is in direct contact with the skin, so to ensure that sweat can evaporate, you can choose hygroscopic materials such as polyester fiber.
Running is an aerobic exercise that increases the heart rate and sweating, and these changes can increase the size of the hippocampus.
The key point of healthy running is not how fast you run or how far you run, but whether you can take running as a habit, formulate a reasonable running plan, master the correct running posture, choose a pair of comfortable running shoes, and run scientifically and moderately, so as to gain more health and happiness.
4 when using headphones, turn down the volume and be alert to the surrounding environment.
3 when running outdoors, it is best to carry mobile phones and other communication equipment with you and choose routes with sufficient light and relatively more people.
So if you find that your memory tends to decline, run quickly! Running can not only improve memory, but also improve brain activity and reduce the risk of Alzheimer’s disease.
and after 4 p.m.
Running can prevent disease.
Running can also improve joint and back health.
Running for at least 10 minutes a day can significantly reduce the risk of cardiovascular disease.
Warm water will promote blood circulation, help you warm up faster and reduce muscle tension or pain.
The number of calories you burn depends on your speed and body shape.
2 wearing light colored loose clothes can help the body breathe and cool down naturally.
In addition, running can relieve stress, improve sleep quality and enhance self-confidence.
In addition, it is also necessary to wear hats and gloves to help prevent heat loss.
Cotton and wool clothes can be selected for the middle layer to absorb the sweat transferred from the bottom layer and prevent heat loss.
Add enough water before, during and after exercise.
It’s a good time for running.
2.
A good experience is to choose clothes that are 10 ~ 20 ℃ higher than the actual temperature.
Don’t stay outdoors too long after running in winter.
A study of 675 runners found that their arthritis incidence rate was lower than that of other groups, and the longer they ran, the lower the probability of back health problems.
So, how to run healthier and safer in cold weather? For running equipment, it is recommended to use a three-tier structure.
3 before running, apply sunscreen with a sun protection factor (SPF) of more than 15, and wear sunshades and sunglasses to protect your body from ultraviolet radiation.
5 if you run in the morning or at night, you’d better wear reflective safety equipment, such as headlights, leg straps, arm straps, safety lights and flashing hats.
In the coming hot summer, it’s OK to have a pleasant running trip, but running in a high temperature environment will face the risk of dehydration, heatstroke and other heat related diseases, so be sure to keep the following precautions in mind.
Fully warm up before running, avoid eating one hour before running, and pay attention to replenishing water during running.
Running has many benefits and can improve people’s overall health.
Running is good for health.
6 before running, tell your family where to run and how long to come back.
The hippocampus is the part of the brain responsible for memory and learning.
Runners should keep in mind.
Cotton clothing will soon become moist and thick after absorbing sweat, so that heat will accumulate on the body, so try to avoid wearing cotton clothes.
In terms of material, it is recommended to choose synthetic fiber fabrics (such as polyester fibers) because they will absorb moisture from the skin, resulting in cooling, evaporation and heat absorption effect.
I’ll share with you some suggestions on healthy and safe running.
1 try to choose a suitable running route, and the running time should be before 10 a.m.
If you are injured during running, stop immediately and consider whether to seek medical treatment according to the degree of injury.
Running has become a very popular way of leisure sports.
Running is also helpful for keeping fit and losing weight.
If you feel dizzy, muscle spasm, stop sweating, or your skin is cold and wet, it is recommended to slow down or stop and stay in the shade for a proper rest.
In cold weather, what should we pay attention to when running? Running is a sport that needs long-term persistence.
1.
Here are some suggestions for safe running.
Nowadays, more and more people like to use running to relieve pressure and release vitality.
Be sure to keep your body hydrated.
Although we hope it is suitable for running all year round, the fact is not satisfactory.