How can I run healthily for a long time?

To choose professional running shoes, it is also necessary to master the essentials of running. Don't run for too long, because it still hurts the knee joints a lot, you must do a good stretching exercise before running, and you should also do stretching exercises after running.

Stretch and warm up before running, then rest and massage in time after running.

It's best to do a run in the morning. Drink some hot water before running. Pace your breathing while running. Arrange a running plan that suits your physique and don't get overtired.

Slimmed down body, strong arms.

How to treat the disease of self-blame and guilt if you don't run for a day?

1.Know yourself. Be sure to relax when exercising in very hot weather.

2.Drink water regularly. Don't drink a lot of water, especially before and after running, rest for a while before and after running, and pay attention to proper replenishment of water before running.

3.If possible, stop for a drink while you run and sprinkle some water on your neck, face and head to cool down.

4.When you run in the morning, you can avoid the scorching sun but face heavy humidity. Running in the afternoon, although avoiding the heavy humidity, you have to brave the strong sun. Compare which situation is more favorable to you and then make a choice.

Either way, try to avoid training between 11:30 a.m. and 4:00 p.m., as you'll have to fight both moisture and heat during that time.

5.Try to wear light, loose-fitting clothing, choose shaded routes and carry a bottle or two of water with you.

Precautions for winter running: The temperature is low in winter, especially in the north, which is cold and windy, the climate is changeable in one day, and the temperature difference between indoor and outdoor is very large, requiring the body to adapt quickly.

People who often insist on running in winter have improved thermoregulation, strong ability to withstand cold, quick adaptation to cold air, and are not prone to colds. The frost resistance of the ends of the limbs and the exposed parts of the ** is also strengthened with exercise, which can avoid chilblains, and people who usually do not pay attention to exercise have poor cold resistance and cannot adapt to climate changes, so they are prone to colds and flu.

In winter, the metabolism and blood circulation of the human body are relatively slow, and the doors and windows are generally closed, staying indoors for a long time, the air is polluted, and the exposure to sunlight is less, which creates conditions for the invasion of various germs. Often run outdoors, you can be exposed to more sunlight, the ultraviolet rays in the sun can not only sterilize, but also make a kind of ergot solid drunk in the body into vitamin buty, thereby promoting the development of bones, strengthening the function of muscles and nervous system, so, especially in winter, you need to go outdoors, to run in the sun.

In addition, running exercise can also make a series of physiological changes in the human body: the heart works faster, the beat is rapid and powerful, the blood vessels are dilated, the blood flow is smooth, and hypertension, varicose veins, numbness of hands and feet, hemorrhoids and other symptoms can be prevented; The regulatory function of the nervous system is strengthened, and the response is rapid, accurate, and coordinated; At the same time, endocrine activity increases, metabolism is vigorous, and the function of the digestive system is strengthened. In conclusion, running improves physical fitness.

Practicing long-distance running in winter is important to persevere. People who usually actively participate in running should continue to persist in winter, and those who usually lack exercise may wish to start activities after winter, so that the activity will be effective.

Insist on running for half an hour to 1 hour in the morning every day.

Then eat again.

The key to running is to pay attention not to cause sports injuries, so you must make preparations before running, such as moving your ankles, waist and abdomen, and jumping with your legs in place, and then it is not easy to exercise within an hour before and after meals, and it is not suitable for outdoor exercise in polluted weather, such as hazy weather, if you run on a treadmill, it is best to choose a treadmill with a shock-absorbing device, which can minimize the damage to the ankle when running.

The first step is to choose a pair of running shoes that fit you, followed by a lightweight tracksuit, preferably after 9 a.m. or after 5:30 p.m.

1. Running-oriented.

If you want to start running and exercising healthily, your body will definitely not be able to stand running for a longer distance. Therefore, you can walk for a while and then run for a while, so that repeated alternating walks and runs are also considered healthy runs. The so-called healthy run, as the name suggests, is mainly about running, not walking.

If you can run for about 50 minutes at once, your health can be said to be very good.

2. You don't need to run every day, you need to have a day off.

No matter how much you love running, schedule a day off for yourself, and even the hottest runner should take at least one day off a week.

Some runners believe that running injuries are sudden, and they may be injured during a training session or race. In fact, injuries are accumulated little by little, and if you don't give your body enough time to recuperate, these injuries will accumulate again and again, and when the real injury comes, it is just the last straw that overwhelms you. Therefore, rest is as important as training, and the average runner can run 3-4 times a week.

3. Warm up enough before running.

Before running, do at least 5 minutes of warm-up exercises, preferably with adequate stretching. Rest stretches should be taken, stretching one muscle group every 15 seconds. After the workout, you must have tidying up exercises, open the whole body movement, and do a good job of keeping warm.

When you feel tired, you should slow down and gradually stop, walk slowly for a period of time and then gradually accelerate to improve your body's tolerance for exercise.

4. The intensity should be "slight sweating".

Sweating after long-term vigorous running is also easy to injure the body, and for ordinary runners, the intensity of exercise should be slightly sweating. It is best to bring a sweat towel when exercising, and dry the sweat on the surface of the body in time to prevent colds.

Some people want to "break the record" every day, using a mobile app to record the distance they run each day, hoping to run a little more than the day before, but this is not true. The best way to do this is to increase your target every two or three days, rather than every day. Even young people should exercise gradually and within their means, and don't suddenly increase the amount of training.

5. Stick to it for a long time.

For running and fitness, it is best to insist on 30-60 minutes more than 3 times a week. If your heart rate is too fast or you feel unwell, you must reduce your physical activity; If you can talk to others while exercising, it means that the intensity of the exercise is acceptable. Anything is pleasant in moderation, and excessive in excess.

6. Understand the limits of your body.

Many injuries start from overtraining, so when running, we need to understand our physical limits and avoid overdoing and overdoing injuries that are contrary to the original purpose of healthy running.

It is normal to experience a moderate amount of fatigue and muscle soreness after running. However, if you still feel significantly tired or have persistent soreness and swelling after recovering from rest, it is a sign that you have overdosed on your previous training session.

7. Pay attention to nutritional supplements.

Many people think that running is a lot of exercise, and it is necessary to supplement more nutrients. Many people supplement with animal protein in large quantities, but this kind of supplementation is not right. The main consumption of the human body in jogging is blood sugar, and the need for protein is not large.

Therefore, it is advisable to supplement carbohydrate foods after running.

1. Some people have hypoglycemia when running on an empty stomach in the morning, so they should exercise again an hour after eating. 2. Don't run too fast when you first start running, you should increase your speed slowly. 3. Don't get up early and run in the dark.

It's not always better to run earlier (if you're not getting enough sleep), but for many people, running in the afternoon is more appropriate than in the morning.

Life lies in sports, and running is the exercise with the highest participation rate, there is no one, we have learned to run since childhood, everyone can, but if you want to run, you first need to ask your knees "say yes".

What causes knee pain after running?

There are many possibilities for this reason, it may be that there was a problem with the knee joint before, but I usually didn't pay much attention to it, and with the long-term exercise, it happened to cause this problem, and there was pain.

Some people running mentality is very bad, the comparison heart is very heavy, see how many kilometers your companions or others have run, think you can, forcibly improve your training amount, overdraft your body, make the muscles too tired, we usually run when you will find that when you run to a particularly tired and insist, you will feel that your legs are heavy, and your steps have become particularly heavy, at this time in fact, our control of your legs has been very poor, and the pressure will become greater, and this may cause meniscus and femoral head damage for a long time.

Sitting, standing, running, running is not arbitrary, long-term running training must ensure that the posture is correct, otherwise it will not only hurt the joints, but may even lead to the occurrence of cervical spondylosis.

Can running itself cause knee problems?

Although there are often news of problems due to running, this is not to say that running is bad for the knees, on the contrary, running is good for the knee joints!

Anyone can run, everyone can run, but this does not mean that there is no threshold for running, we must run healthily.

Do a good warm-up exercise before running, breathe evenly when doing warm-up exercises, start running slowly and then fast, don't run after eating, and breathe through your nose when you breathe.

It's healthy to jog and then stretch and warm up before running. Pay attention to hydration and protein supplementation after running.

First of all, the first point of running should be mastered is the basic essentials of running, and then the legs must be explosive when running, so that they can be healthier, and the second point is that when running, you should pay attention to the control of speed and time, so that you can be healthier.