What are the safety hazards you need to know about running fitness

Warm up before running and master your running speed.

1. Warm up before getting on the treadmill.

After getting on the treadmill, you should start with a "dynamic" warm-up such as slow walking and jogging, and gradually increase the amount of exercise, which is usually 10-15 minutes. In addition, you should also gradually slow down when getting off the treadmill to avoid dizziness and falling.

Second, don't set the speed too fast.

Using a treadmill starts with knowing your own exercise limits. If you can't keep up with your physical strength and the set speed is very fast, you will easily fall.

3. The amount of exercise should be appropriate.

The time and intensity of exercise on the treadmill should be determined according to the purpose of the exercise. If it is for the purpose of **, the exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to overdraw.

Fourth, tighten the abdomen and chest, and tighten the lower back muscles.

Running is aerobic exercise, the whole body will participate in it, if you arch your back with your chest or hold on to the handlebars all the time, not only can not have the effect of exercise, but also increase the pressure on the lumbar spine, which will cause lumbar muscle strain after a long time.

5. Be attentive when using the treadmill.

Many people like to watch TV while running, which can distract you and cause injuries if you are not careful, especially those who are not familiar with treadmill operation and those who exercise intensively. If you find it boring, you can listen to some lighthearted ** while running. Studies have shown that a bright rhythm can effectively improve the effect of exercise and increase the fun of exercise.

6. Wear shoes on the treadmill at home.

Many people prefer to go barefoot or wear only a pair of thick socks when using a treadmill at home. In this way, the vibration of the treadmill will cause unnecessary damage to the leg joints, and if the soles of the feet are sweaty, it is easier to slip. So, when exercising on the treadmill, it is best to wear a pair of jogging shoes.

If not, regular sneakers will fine, but choose a lighter one with a base that is not too thick.

I saw a news that there was a woman who ran and worked out every morning, and then was killed by a man, you know, just don't be the man who wants to rob the sex, and then the woman refuses and then is killed by the man, so it's best not to go for a run in the morning, and then go to some crowded places, and girls protect themselves.

The most important thing is to grow the intensity of fatigue, do not over-exercise, has caused irreversible damage to the body, especially pay attention to heart disease, high blood pressure should be more time and intensity, so as to avoid accidents.

Introduction: Running needs to be insisted on regularly and gradually, running is a science, and scientific and healthy running exercise methods can achieve the best results, running needs to be persistent, let me introduce you to the key points of 8 hidden dangers of running, welcome to read!

Do not squat and rest

If you squat and rest immediately after fitness exercise, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen the fatigue of the body. This condition is more common in those activities that involve a lot of exercise, such as long-distance running. The correct way is to do more relaxation and tidying activities after each exercise, such as slow walking, leg relaxation, etc.

Don't take a cold bath (or swim) while sweating profusely

When you sweat profusely after exercise, the capillaries on the body surface dilate, and a large amount of heat is dissipated from the body. At this time, if it encounters cold water, it will cause the capillaries to shrink suddenly, which is easy to reduce the body's resistance and cause diseases.

Do not "omit" tidying up activities

When you feel weak after each exercise, you should relax appropriately, such as freehand exercises, walking, relaxation massage, etc., which will help eliminate muscle fatigue and quickly recover physical strength.

Don't be greedy for cold drinks

You lose a lot of calories when you exercise, and it's understandable that you need to replenish it urgently. However, the human digestive system is still in a state of inhibition after exercise, and it is easy to eat a large number of cold drinks, which can easily cause gastrointestinal cramps, diarrhea, vomiting, and easily induce gastrointestinal diseases.

Do not eat immediately

During exercise, the blood of the whole body is redistributed, so that the peristalsis of the gastrointestinal tract is weakened, and the secretion of various digestive glands is also greatly reduced.

Non-smoking

When exercising, people. Breathing accelerates, and the body needs to ensure adequate oxygen intake. If you smoke immediately after exercising, the oxygen content in the lungs will decrease, and chest tightness, wheezing, difficulty breathing, dizziness, fatigue and other phenomena will occur.

It is not advisable to drop body temperature suddenly

If the outdoor temperature is high, you will feel hot and unbearable after exercise, if you immediately walk into an air-conditioned room or tuyere to take a cool nap at this time, it will break the normal physiological regulation function, make the physiological dysfunction, and easily get colds, diarrhea, asthma, wind cold and paralysis and other diseases.

It is not advisable to take a hot shower right away

After fitness exercise, a large amount of blood in the body is distributed in the limbs and body surface, if you take a hot bath immediately at this time, it will increase the blood flow on the body surface, causing insufficient blood supply to the heart and brain, and there is a risk of cardiac and cerebrovascular accidents.

1.Do proper preparatory exercises before running, such as warm-up and cool-down exercises for your feet, and warm-up your knees.

2.Prepare a suitable pair of running shoes, and be careful not to wear running shoes that are too old or not suitable for running, which can easily lead to injury.

3.Wear clothes that are suitable for the weather environment, and cotton clothes are not suitable for sportswear, as they absorb sweat and may cause damp and cold after a workout. It is better to choose to exercise in warm weather, if you run in winter, it is not suitable to wear more clothes.

4.You can't sit down or lie down immediately after running to rest, as this will affect blood circulation and cause damage to the body, so adjust your breathing and walk slowly after each run.

5.It is best not to drink ice water after the run, and replace it with water at room temperature.

I hope mine can help you and have a great life!

The first point should be noted is that running should pay attention to the correct speed and method, so as to achieve a good exercise effect, the second point is that if you want to run safely, then you should stretch before exercising, and after the muscles of the body are stretched, it is very safe to run again.

The first is the choice of running environment, it is best to choose a venue with a plastic track for running, so as not to hurt your feet. The second is that the running posture should be standardized, otherwise it will hurt the knees.

Warm up before running and stretch after running. Warm-up is essential before exercising to open up the joints. Stretching relaxes the muscles.

Running is a relatively safe sport. The risk of it comes from a lot of people doing it the wrong way. Some people don't pay attention to warming up before exercising, and they run in a hurry when their joints are not moving, which will injure their joints, such as knee and ankle joints.

Some people are prone to big strides during running, which is more likely to damage their knees. Only by mastering the correct running posture can you avoid the problems caused by running.

Running incorrectly is not safe and can damage our ankles and knees during the run, as well as cause muscle strain.

The first point is that running is actually risky, especially if you run a little harder, if you don't do it right, your legs will be strained by muscles. The second point is that when running, the way is not correct or the way is too fast, and sometimes it will pull the tendons, which is the risk.

Safety precautions for running.

1. People should make appropriate preparations before running, so that the physiological functions of the body can work in coordination under the condition of moving. Before running, you should do some warm-up and cool-down exercises on your feet. Since running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

2. A suitable pair of running shoes needs to be replaced after running a distance of about 500 kilometers, wearing too old running shoes, or sneakers that are not suitable for running, can easily lead to injury, because the cushioning function of the sole has declined. When the shoe is halfway through its life, it can be rotated with a new shoe to make it easier to see when it's time to discard the old shoe. Wearing running shoes that are too old, or sneakers that are not suitable for running, can easily lead to injury.

3. The clothes you wear when running should be suitable for the weather and environmental requirements. The fabric of your running garment is crucial, and modern high-tech fabrics help to perspire and deflect to keep you fresh. Cotton garments are not suitable for sportswear as they absorb sweat and can cause damp and cold after a workout.

It is best to choose warm weather running, if you run in winter, it is not advisable to wear too many clothes, because exercise will dissipate heat, and the clothes are too thick to dissipate heat. Running in inappropriate clothing can also cause illness.

4. Some novices and even veterans think that the more you run, the faster the better. As a result, it is half the effort, and even injuries due to excessive exercise, which is one of the causes of tibial and knee injuries or iliotibial band syndrome. Running should be gradual, in moderation.

Beginners, in particular, should gradually increase their running sessions by no more than 10% per week. You can also cross-train with a variety of exercises to prevent boredom, work different parts of the muscles, and at the same time allow the running muscles and joints to get enough rest. Novice or runners who haven't exercised for a long time can start walking and then start running.

Note that the first kilometer should be slower than the last, and many people usually do the opposite, because they start with a lot of strength and end up exhausted. Be careful not to run with people who are fast runners, as this will easily lead to a comparison mentality, which is not beneficial to exercise. If you have physical pain while running, you should stop and rest at least one day a week to help you recover and avoid injury.

Before running, you should warm up, do safety work, jog, jump, move your wrist, etc., all of these are done before you can go for a run!

When running, pay attention to your eyes to look straight ahead, don't always sway your head from side to side, stare at things in front of you and give yourself motivation: I want to run there, I want to go to **. Looking left and right will not only affect efficiency, but it will also make your mood worse, and the more you run, the more you lose motivation, so people who want to run remember it.

When you are tired of running, you can take a break once in a while, don't rest for too long, don't stop, walk slowly until you have enough rest to continue running, and keep running to walking and then running. And when running, the speed should be uniform, don't rush and run, the front will be exhausted after trying your best. So the speed of running should be well controlled.

Running posture should be reasonable. The upper body should be straight and slightly leaned forward, the shoulders relaxed, the elbows naturally bent, and the arms swing back and forth at the sides of the body. Breathe in a certain rhythm, breathe through your nose and mouth at the same time, and your mouth doesn't have to be open.

Professional jogging shoes and clothes suitable for running are required to standardize the running posture, use the thighs to drive the calves, and pay attention to the arm swing posture. If you run for a long time and distance, it is best to carry a small bottle of sports drink with you to replenish energy, and if you want to fully stretch on the street after running, it is recommended not to wear headphones for night running, and wear reflective things on your body.

Running action norms, pay attention to excessive exercise, pay attention to energy replenishment after exercise.

Be active before running to avoid injuries while running.

1.Place.

It is recommended to choose a place close to where you live, there are more people around, if there is a community or school or park nearby, it is a good choice, if there is a gentle mountain road, it is also possible, it is not recommended to run on the sidewalk of the road, and it is not safe for vehicles to come and go.

2.Time selection.

Look at the seasonal gap in each place, try to choose a morning run, the air is good, the bad guys will not get up too early, the sky is completely bright, it is not recommended to be bright or the vision is not very clear; In the evening, when it gets dark, everyone goes out for a walk after dinner, and goes for a run after dinner early, and you can have time during the rest of the day, of course, two hours after dinner.

3.Other. If you can find someone to run together, let's do it together, encourage each other or consider safety; Pay attention to warming up before running and stretching after running; To control the running intensity, you must do what you can, it is recommended to jog for 30 minutes to start with never running, and then slowly increase it; If you want to exercise or **, it is recommended to set a small goal, how many times a week, how long, and stick to it.

Do not have an empty stomach, preferably when the sun has just risen