What should I pay attention to after a long run? Precautions after a long run

Don't stop and squat suddenly, stand up and walk more.

1. Don't drink water right away, do tidying exercises, and relax your whole body.

Walk back a lot, and then it's just about stretching, but don't strain your knees.

1. Don't squat and rest immediately after running. Because the whole body is moved during running, all parts of the body should be slowly relaxed after running. Therefore, after running, you can walk or jog for a few hundred meters, and then do leg presses, kicks, or jump on the spot, and then beat your thighs and calves to fully relax your muscles.

2. Because long-distance running is a particularly large amount of exercise, the blood flow of the stomach and intestines during exercise is very small, and it is not easy to absorb water immediately, and it has an impact on gastrointestinal function. Therefore, rest for 5-10 minutes after the long run, then drink light salt water or warm water, and drink it several times, not too much at once. Avoid cold water or frozen beverages.

This is due to the fact that after a long time of running, the body, heart and lungs are in a state of exhaustion and high temperature after high activity, and the human digestive system is still in a state of inhibition after exercise. If the body suddenly enters cold water or cold drinks at this time and is cooled down, the blood vessels constrict and the heartbeat slows down, and the internal circulation and microcirculation are disrupted, which seriously affects the internal constipation activities, and can easily cause gastrointestinal spasms, diarrhea, vomiting, and easily induce gastrointestinal diseases.

3. After a long-distance run, don't pay attention to keeping warm because you sweat a lot. You should know that being blown by the wind after sweating is the most likely to catch a cold, and it is best to change out of sweaty clothes as soon as possible after a long run.

4. After a long-distance run, due to the dilation of capillaries on the body surface, a large amount of heat in the body is dissipated, resulting in sweating. Cold water after a long run can cause capillaries to constrict suddenly, leading to a decrease in resistance and disease. Also pay attention to the time to take a shower after a long run.

After long-distance running, 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.

First, you should pay attention to long-distance running, know how much distance you can bear, and never challenge your bottom line, let your body be overloaded and injured.

2. Before running, it is best to move your muscles and bones, especially for people who have not exercised for a long time, if you do not allow yourself to move, it is easy to cause tendon and vein strain; When running, concentrate, don't blindly compare with the runners around you, according to your own running is not affected by others, if there is an accident in the process of running, such as the shoelaces are scattered, it depends on the situation, if it does not affect the running, then run, and then deal with it when it is over; If it has been affected, it must be dealt with first, otherwise the consequences will be very serious, if you feel that your breathing is unstable during the running process, you must make appropriate adjustments, if you encounter the wind around you is relatively loud, you feel very uncomfortable, you can divert your attention and pay attention to other things.

In addition, don't drink water before the start of the long-distance run or just after the run, drinking water at this time is very hurtful; Just after running, don't sit down immediately because you're tired, be sure to walk first, and then sit down to rest when your legs are a little relieved, otherwise it will lead to lactic acid accumulation and damage your legs, and don't rush to take off your coat, otherwise it's easy to catch a cold.

It takes about 12 minutes for the average person to run 3,000 meters. Tips for long-distance running:

First, after the start, we must strive to seize a favorable position.

2. Run near the inner protrusion and run on the inside.

3. Adjust the rhythm of running reasonably.

Fourth, we must persist in running with tenacious perseverance, strengthen the depth of breathing, and adjust the running speed appropriately.

Fifth, use the lead, follow or variable speed running.

Sixth, it is best to run in the first place when the wind is headed.

Two or three. 7. Rational distribution of physical strength.

8. When grabbing positions and overtaking, we must pay attention to safety and avoid violations.

9. Grab the road and run into the route. Don't overtake your opponents on corners, and once you're in a corner, try to run along an inside side.

10. You can enter the sprint run in the last 150 200 meters.

Ten. 1. Leave the runway as soon as possible after crossing the finish line to prevent collision to avoid injury, and you can't sit down and rest immediately.