What should I pay attention to when running in the morning during the summer vacation, and what shou

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. It is best not to eat before running, but if you have poor physique, you can consider eating a biscuit to synthesize the pH of the stomach. You can also drink a glass of warm water, which would be better if you put a little salt in it.

3. Before running, there should be certain preparatory exercises, such as pressing the legs and shaking the arms. If you go shirtless, it is easy to cause sprains, cramps and other phenomena, so that the body that has been sleepy all night can stretch out to welcome the beginning of this new day.

4. Choose the right running shoes and breathable clothes. Running shoes should fit the feet without grinding the feet, the air temperature should be low in the morning, the clothes should be breathable and warm, and the cold should be prevented after exercise.

5. After the morning run, you need to rest for 15 minutes before you can eat breakfast, breakfast should be guaranteed, generally choose light and more nutritious food, such as soy milk, eggs, steamed buns, 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. Don't hold your breath during your morning run. Holding your breath puts a lot of strain on your heart.

Drinking plenty of liquid food before running, or eating too much, can put a strain on your stomach. Because when running, the body is bumpy, which will pull the stomach down, causing stomach discomfort.

It is recommended to eat a little cake and other energy foods an hour before running, and add a small amount of water. It is not necessary to drink large amounts of liquid food.

Exercising in the morning, the human body secretes chemicals that improve one's mental state and physical state. But running in the morning also has its downside, because the ligaments and muscles of the human body are relatively tight in the early morning, and the exercise state is not the best. It is recommended to do an appropriate amount of exercise in the early morning to achieve the purpose of making people awake and improving the state of the body.

In terms of timing, running in the evening is actually a good choice. At this time, the human body has reached a relatively good state of exercise.

Eat a small amount before running, don't run too fast, if you finish eating and running in the stomach strenuous exercise will produce stomach acid. The phenomenon of stomach bloating. Don't sleep after running, sleep is to let a certain organ of the body can fully rest, exercise is to make yourself refreshed, don't exercise excessively, it's not good for the body.

Don't hold your breath during your morning run. Holding your breath puts a lot of strain on your heart. Do not go for a morning run when you have a fever.

Although you can't eat two hours before running, because your body is not so good now, if you don't have anything in your stomach before running in the morning, it is easy to cause hypoglycemia.

You can't sleep right away after a run unless your heart rate is back to normal. Otherwise, you should rest before going to sleep!

It is best to eat a slice of bread before running, drinking a glass of milk is too much, and milk is acidic, you can't eat it on an empty stomach, it will lead to too much stomach acid, and if you have stomach problems, stomach problems will be even more serious!

The best morning jog should pay attention to 1. Drink a small amount of water before morning jogging.

Drinking 150ml-200ml of water before running can make your run easier and reduce the probability of blood clots. And the body glycogen content is low in the morning, so you must refuse to go for a morning run on an empty stomach, and you can eat some pasta or fruits, eggs and the like in moderation.

The best morning run in the morning should pay attention to 2, be sure to warm up before the morning run.

The body is the most stiff in the morning, and it is easy to have cramps and other phenomena when you run as soon as you come up, so it is very necessary to warm up.

The best morning run in the morning should pay attention to 3. The speed of morning running should not be too fast.

Morning running is for exercise, so don't fight for speed, running fast will put an unnecessary burden on the heart, and running slowly is more beneficial to the body. The average jogging speed is 120 meters per minute, in other words, you can talk freely while running without feeling out of breath. Don't pursue speed at first, accumulate mileage to a certain amount of time, and speed will come up unconsciously.

The best morning run in the morning should pay attention to 4, and the morning run time should not be too long.

The purpose of running in the morning is to activate the motivation to get yourself off to a good start, rather than running yourself half-dead at the beginning, which affects your life and work in the day. Beginners start with 30 minutes, and after a week, the body is roughly used to it, and the time can be increased moderately.

The best morning jog in the morning should pay attention to 5, polypropylene material clothes are more suitable.

In the choice of sportswear material, many people think that cotton clothes are comfortable and sweat-absorbent, but in fact, it is more appropriate to choose polypropylene material with relatively good air permeability.

Dark clothes can absorb ultraviolet rays, and it can protect you better than light colors that light can penetrate, and dark clothes can make you feel warmer.

Pay attention to the best morning jog in the morning 6. Choose running shoes with thick sponge soles.

In the choice of running shoes, it is recommended to choose running shoes with thicker sponge soles. Because every time a person moves during a run, the sole of the foot has to bear the impact of the ground reaction force on it, and this impact force is transmitted by the sole of the shoe. Because the sponge is foam rubber with great cushioning properties, when it is impacted by the reaction force of the ground, it will quickly deform and dent.

This deformation consumes most of the impact force, and the impact transmitted to the sole of the runner's foot is greatly reduced.

Exercising on an empty stomach in the morning, such as morning running, is indeed more beneficial to burning fat, but pay attention not to exercise too early, too long, and not too much exercise intensity.

What should I pay attention to when running?

Pay attention to keeping warm, stretching your body before and after running, as well as weather and route planning, and be sure to choose sports equipment to avoid injury.

What should I pay attention to when running?