Problems to pay attention to when running in the morning, seven precautions for running in the morni

What should I pay attention to when running?

Precautions for running in the morning:

1.Don't eat any food before your morning run because food can affect digestion, but drink a little water, not too much.

2.If the weather is cold in the morning, you need to wear warm clothes to keep you warm and protect your body from wind chill.

3.Wear sportswear, no cotton fabrics and tight underwear. Tights and underwear will limit body movements, cotton fabrics will turn yellow after sweat absorption, and they cannot be washed off, while sportswear is not easy to change color after sweat absorption.

4.Try to choose plastic tracks or dirt roads to reduce knee pressure, if you can't afford to choose running shoes with air cushions can relieve some of the knee pressure.

5.Since the metabolism has not yet started when people get up, it is better to walk for a few minutes before running.

6.Don't stop exercising immediately after running, but keep walking for a few minutes to bring your heart rate back to normal.

In fact, the morning running sport has mixed reviews, I am 24 this year, usually love to sleep lazy, unintentionally one morning to get up early, and then in the old city found that there are some middle-aged and elderly people in the spontaneous organization around the designated route walking, the speed is very fast, basically equivalent to your own steps to the maximum average of 1 second two steps, such a walk will feel the waist and legs are very hard, but will not add burden to the heart, your breathing will be the same as walking will not become as rapid as running, And it also achieved the purpose of morning jogging, I think I should get up early in the morning to exercise, so that the morning will be very energetic.

For people who rarely exercise, running in the morning is very uncomfortable, it is recommended that you run in the evening, when the air quality is better, and it is important to persevere.

It is recommended that you don't exercise before the sun comes out, the air quality is almost there.

1. Do not have an empty stomach before running in the morning.

The reason why running on an empty stomach is discouraged, because if you are running**, you will consume more energy during running, and if you do not replenish it in time, it may bring irreparable damage to the body, which is not good for the body in the long run. In addition, due to excessive consumption during running, the hunger will be stronger after running, so it may make you unconsciously eat more food, increase the chance of weight**, and cause running** to have the opposite effect.

2. Don't overeat before running in the morning.

Also, about the question of running on a full stomach. Running on an empty stomach is not good for your health, and running on a full stomach is best avoided. Food enters the stomach and intestines and needs to be digested, at this time, a large amount of blood is concentrated in the stomach and intestines, if you run, it may cause indigestion, and it will also cause the stomach to prolapse; Running on a full stomach also increases the risk of appendicitis.

Exercise should be done at least 30 minutes after a meal, and it should be a small meal, and the rest period should be doubled after a large meal.

3. Don't overeat before running in the morning.

To sum up, running on an empty stomach** can do more harm than good. Running on an empty stomach** may seem to burn fat faster, but it's not good for your health. Although we want to be slim and slim, we need a healthy body.

Reasonable** requires the choice of healthy scientific exercise methods, and using the wrong ** method may be counterproductive. For example, running on an empty stomach not only can't help, but also endangers your health!

4. Daily diet.

It's best to have sugars in every meal – that is, starchy – black rice or whole-wheat bread – that are all present in them. In addition, at least foods that contain protein, such as low-fat milk, cashew nuts, lean meat, or fish. In addition, it is important to have a moderate amount of healthy fatty foods, such as olive oil.

5. Eat and drink before running.

Eat from 30 minutes to 3 hours before your run, and should focus on easily digestible foods, fruits, whole grains (i.e. whole, ground or milled grains containing the original basic ingredients such as endosperm, bran, bran and in the same proportion as pre-processed grains, such as barley, buckwheat, broken wheat, corn, millet, rice, rye, oats, sorghum, wheat and wild rice, etc.), and some protein. Eating a snack 5 minutes before departure, such as a banana, or coffee and tea with honey can improve your physical condition.

6. Eat and drink after running.

Within 30 minutes of your run, you need to eat healthy starch and protein foods (about 10 grams should be enough), such as low-fat chocolate milk, or a glass and a half of jelly, a glass of skim milk, etc.

7. Hydration. On days of running and exercising, you should pay attention to the color of your urine throughout the day and make sure you drink enough water. If your body is well hydrated, the color of the urine should be light yellow.

If you're running for less than an hour, drink plain water; If the running time is between one and four hours, it is best to opt for sports drinks.

In life, if you want to exercise, you must master a certain method, and don't run blindly, which may not receive any good results.

Low energy. Many people tend to get up and do not wash up or eat breakfast and immediately join in the running workout. In fact, this practice is not good for the body, because the human body needs to consume a lot of energy during running, and our body is almost exhausted after a night of metabolism.

At this time, it is easy to participate in running at this time, which can easily cause hypoglycemia and even fainting.

Low oxygen concentration. We know that plants absorb carbon dioxide and release oxygen from photosynthesis, but there is an important prerequisite for the need for light. On nights when there is no sunlight, plants also need to "breathe" to release carbon dioxide.

Therefore, running in the morning is not so ideal, and you can choose to work out after the sun is out.

Do your pre-run work. Don't go for a morning run as soon as you get up, especially in the cold winter, you should also pay attention to keeping warm before going out, and wait for a period of warm-up to get used to the outside temperature before starting to run.

It seems that a small running still has such knowledge. Therefore, in order to give full play to the effect of running exercise, please pay more attention to your future workouts and run a healthy and energetic self.

Drink a glass of water first, and remember to do stretching exercises after running, otherwise your legs will become thicker! In addition, exercising in the morning is not as good as exercising in the evening, there is more carbon dioxide in the air in the morning, and experts test that 5 p.m. to 8 p.m. is the best time to exercise!

Morning jogging is not as good as doing housework.

How long is a good morning run, and what is the best time to do a morning run? Running doesn't hurt the body.

What are the precautions for running?

The air is fresh in the morning, and running for a while will make people feel emotional; Morning jogging increases the function of organs throughout the body to a high level and can increase the metabolic rate throughout the day. Taking a break after a run, having breakfast, and going to work not only strengthens your physical strength, but also makes your body flexible and quick-witted, which helps to improve your work efficiency.

1. Morning jogging is not suitable for large amounts of exercise. Therefore, it is okay to jog and walk faster, and you can practice breathing and stretching exercises in moderation after running. The total time is controlled at 25 minutes. Morning jogging is important to be able to persevere, and it is best to find a partner to exercise with.

2. Don't eat before running, you can drink a glass of warm water.

3. Before running, there should be certain preparatory exercises, such as pressing the legs and shaking the arms.

4. The best time for morning jogging depends on the season, generally when the sun has just appeared, and it is generally around 7 o'clock in winter.

5. After the morning run, you need to rest for 15-30 minutes before you can eat breakfast, breakfast should be ensured, and generally choose light and more nutritious foods, such as soy milk, eggs, steamed buns, and fruits.

6. Morning jogging can make people's spirits better for a day, you can run four days in a week, and it is more appropriate to intersperse three days with dumbbells.

Hope it helps.

Morning jogging should pay attention to preparation activities, exercise after waking up, and eat a small amount of things, because blood sugar at this time is of course, different exercise methods, things to pay attention to are also different, I can only give you a general advice.