Sports watches many runners are very concerned about their running data, because the data can help runners understand their own strengths and weaknesses, find directions for improvement, and help analyze changes in running posture.
Clothes ordinary T-shirts are usually made of cotton.
A smart sports watch that provides accurate and diversified data recording capabilities can not only greatly improve the running experience, but also help you gradually improve your running level.
Although cotton absorbs sweat, it does not sweat, which will increase the burden during running.
The correct warm-up action can make our body quickly reach the exercise state we need when running, and alleviate the muscle pain and poor joint movement that may be caused by exercise.
04 take a rest immediately after running.
At the same time, high-intensity exercise also tends to increase the burden on the sympathetic nervous system, but puts more pressure on the body.
However, if the body does not adapt to a lot of exercise, sudden running too fast and too hard may cause skeletal muscle or joint damage.
After running, do you want to go home immediately and rest on the sofa? If you don’t want to have muscle soreness the next day, it is recommended to continue jogging for hundreds of meters after running, and then do some stretching exercises.
Choosing the right one is more important.
If you don’t stretch after running, your muscles will recover through natural processes, the accumulation time of lactic acid and other metabolic wastes will be longer, the fatigue will be eliminated more slowly, and the muscle elasticity will be easy to decline.
However, some meaningless and even harmful warm-up actions are still widely used.
How many of these five bad habits are easy to develop in running? 01 wrong warm-up action before any exercise, warm-up is an essential part.
When purchasing, you can judge whether the drink contains these three electrolytes from the nutritional composition table.
At this time, the legs feel hard.
If you exert too much force, it may cause ligament and knee meniscus damage.
Experts suggest that when the exercise time is less than 1 hour, it is recommended to supplement 100-200 ml of water every 15-20 minutes, about 4-8 mouthfuls; When the exercise time is more than 1 hour, replace the water with a functional drink containing sodium, potassium and magnesium.
It’s good to form the habit of running and exercise, but many people have some bad habits of running, so it’s easy to exercise without hurting yourself.
Recently, the weather is getting hotter and hotter, and more and more people are running.
③ For yourself, novice runners don’t need to pursue racing shoes too much.
The male running shoes are generally about 285g, and the female running shoes are generally about 230g or even lighter.
Therefore, we recommend fast drying clothes, and pay attention not to be too wide or too tight at the collar and cuffs, otherwise it is easy to scratch the skin.
As for whether to drink a little water every once in a while or drink it after running in a hurry, but the total intake per hour should not exceed 1 liter.
Because when bending down, one side of the intervertebral disc has been squeezed.
① Around the knee movement around the knee movement is a compound movement of flexion, extension and rotation.
Because our sweat is not only water, but also contains sodium ions, organic matter and other substances.
Most runners have limited training time and hope to make up for the lack of training by speeding up, so they will run faster unconsciously.
For example, the actions such as raising the leg with a cushion step, turning the body with a bow step, and jumping alternately with a bow step can achieve a good warm-up effect.
02 blindly pursue speed and run too fast.
03 drink a lot of water after running.
When the amount of running and speed competition gradually become daily, runners have fallen into a misunderstanding when they pursue to improve their pace.
Huawei watchhgrunner customizes a data-based dial for runners, including all core sports data, from training load to running power index, from recovery time to altitude weather..
But in fact, a set of appropriate running equipment can help you avoid unnecessary injuries and make you run more comfortable and farther.
In the long run, it is easy to cause strain due to muscle fatigue and insufficient elasticity.
Don’t underestimate your habits.
At this time, large-scale rotation will exert a shear force on the intervertebral disc, which is very easy to cause intervertebral disc damage.
Stretching can make the muscle quickly transition from tense contraction state to relaxed relaxation state, which is conducive to eliminating fatigue and maintaining muscle elasticity.
05 casual running clothes when many people first started running, they casually put on T-shirts, shorts and sneakers and set out.
Therefore, it is necessary to replenish water, but pay attention to the appropriate amount, and don’t forget to replenish electrolyte at the same time.
③ In all the warm-up movements, the low back rotation can be said to have a very high risk factor.
Because after running, the muscles are in a state of hyperemia.
Such circling movement is not only easy to squeeze the vertebral artery, but also aggravate vertigo, and has no practical warming up value for running.
Therefore, the 80/10/10 rule is recommended in daily running, that is, 80% low-intensity training, 10% medium-intensity training and 10% high-intensity training are combined to improve step by step.
Too many runners unknowingly, because of all kinds of bad habits and slowly hurt their health.
In fact, this will not only make gastrointestinal discomfort temporarily, but also cause electrolyte disorders in the body.
Many people drink a lot of water after running, which seems to be supplementing the lost water.
Suitable and safe running shoes must meet these three points: ① good support, which can ensure the stability during running, reduce the impact of knee joint, and achieve shock absorption effect.
② Neck circling is not good for people with poor cervical spine.
The following four key points can be followed for post run stretching: ① there should be no less stretching parts, including lower leg, front thigh, back thigh, arm muscle, etc; ② Continuous stretching of one part for 20-30 seconds is the best; ③ Repeat stretching several times for each part; ④ There is no need to pursue pain when stretching.
A bad habit may completely destroy all the efforts in front of you, and running is the same.
② The weight is light.