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

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

Even the most common running.

② Drinking high sugar and hypertonic drinks or eating too much indigestible food before and after running will induce chakra.

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

Dynamic stretching before running can warm up and prevent injury.

④ In summer, when the temperature is high, the heart rate will also increase, and persistent high heart rate will cause discomfort.

Running is the most common and easiest way to exercise, but most people have misunderstandings, and these misunderstandings have caused irreversible damage.

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

Solutions: ① make preparations before exercise, breathe with your nose as much as possible during exercise, and avoid the causes of bifurcation in the above three items.

running waist packs

Suggestions: a complete running process generally includes the following aspects: ① warm up: dynamic stretching for 3-5 minutes, jogging for about 3-5 minutes; ② Running: at the beginning, the running speed is 80% of the normal speed, then increases to the normal speed, and finally decreases 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 both hands alternately, and pat the thighs with both hands alternately, 30 times each.

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.

However, if it is ice water, it is first contained in the mouth to neutralize the temperature, which can avoid abdominal pain, diarrhea and even ulcers caused by low temperature stimulation of the intestines and stomach.

You should learn to deal with three kinds of pain in running! 1.

Suggestions: ① the body is basically upright, lean forward slightly, and keep the head and upper body in a straight line; ② Clench your hands naturally, bend your elbow joints, and swing your elbow slightly inward when swinging forward, and slightly outward when swinging back; ③ The stride should not be too large, the front of the thigh should not be too high, and the step should be light.

4.

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

5.

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

Suggestion: when running, it is recommended to wear a lightweight, special sports suit.

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

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

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

Suggestion: start running before sunrise or after sunset.

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

For example, foot valgus is suitable for stable running shoes, and foot varus is suitable for buffer running shoes.

However, you have to choose the appropriate way according to your physical fitness, including running time and running volume, and avoid blindly following.

Just wear a T-shirt and go out for exercise, which means you will sweat.

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

Click on the blue words above, remember to pay attention to us! According to the survey, the lack of physical exercise increases the risk of declining general health by 114%.

③ For special groups such as hypotension and hypertension: when running, you need to pay more attention to your personal feelings, take gentle exercise, and don’t overdo it, so that the body can gradually adapt; When BMI index is too high, it is more suitable for fast walking, swimming and other sports to reduce knee pressure.

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

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

2.

Static stretching after running can relax muscles and promote recovery.

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

If you don’t pay attention to running posture, it doesn’t mean that running is OK.

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

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

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

③ Shortness of breath will increase the occurrence of bifurcation.

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

6.

3.

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

The six misunderstandings of running hurt you the most! 1.

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

Suggestion: in general, about 500ml of water should be replenished 2-3 hours before running, and about 40 minutes of running requires compulsory replenishment.

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

2.

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

▼ 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 injuries.

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

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

But most people have sports misconceptions.

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

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

Don’t relax before and after running.

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.

Running in summer is easy to sweat a lot.