What are some things to be aware of before running?

Running should be simple and neat, and shoes must fit well. Before running, especially in the morning, you should properly replenish water and a little food, which can be small foods such as bread and biscuits; Running on an empty stomach in the morning is easy to cause symptoms such as hypoglycemia, and long-term running on an empty stomach in the morning will also affect your health.

Warming up before running and stretching after running are both indispensable parts of running. Do not do warm-up activities before running, when running, it is easy to sprain joints, ligaments, and tendons; The warm-up activity before running is to use short-term low-intensity movements to move the muscle groups that will be used during running, increase local and systemic temperature and blood circulation, and make various systems in the body adapt to running.

Before running, you should stretch your legs properly, move your hands and feet, and do a little preparatory activity to avoid injuries or cramps when running! Before running, you should set a goal appropriately, don't run for too long, you are ready to use a sprint when you come up, and you want to run a few kilometers, which will only outweigh the losses, so you must run the appropriate amount.

You can't run on an empty stomach or eat a lot of food, although many people know this, but there are often many people who like to run on an empty stomach and feel that there is nothing! It should be convenient to dress and wear shoes, do not wear shoes that are too large, pants that are too tight, it is very uncomfortable to run, and it is difficult to run with your heart because you are also disturbed by these external objects.

Before running, choose the time, the road section, and choose the appropriate distance according to your physical condition. The best time is in the early morning when the sun is rising, when the air is fresh and the trees are photosynthesizing and oxygen is more abundant. Try to choose a place where there is less traffic for people and vehicles, such as squares, playgrounds, parks, etc. around your residence.

The warm-up activities before running are mainly based on alternating ankles, knees, and hips, and you can rhythmically do alternating leg raises, squats, lunge squats, and similar jumping movements. The warm-up time before running should not be too long, generally within 10 minutes, so as not to affect the effect of running.

Prepare items that can be used to replenish energy after your run. Water is a must-have, and after running, the body's water loss is serious and needs to be replenished in time. Towels are used to wipe sweat, wipe sweat with your hands, it is very unclean.

Many people feel that they need to replenish their energy before running, otherwise they will not have the strength to run. It is not allowed to eat high-sugar foods and carbonated drinks before running, and it is also necessary to drink a lot of water or eat a lot of food, which will make you sick to your stomach during the run.

Warm-up exercises are required before and after running.

Preparation activities before running, mainly moving the joints and stretching the ligaments. It is best to move the joint first and then stretch the ligaments (if you stretch the ligaments directly, it is easy to strain). The sequence of movements is from the upper limbs to the lower limbs to the upper limbs, and the joints of the body are moved to make the body enter the best state as soon as possible.

Stand like an athletic one, with one foot on your toes, alternating ankle movements.

Half squat, hold your knees with both hands, twist your knees, and move your knees.

Move your hips and alternate your legs with high raises.

Relax your shoulders and back, stand upright with your upper body, lunge back and forth and press your legs, press your left and right legs with your hands straight, and turn your body left and right to move your waist.

Stretch and rotate your neck and arms from side to side.

Kick back and forth to move your hips and knees.

Cross your waist and do a few squats.

It is best to start jogging before running in between 8 and 15 minutes.

At the end of the run, cool down and stretch again.

The last lap of the running state gradually decreases in speed. Let the body temperature gradually drop, the heart rate gradually decreases, and the excited nerves return to calm. Then walk one or two laps according to the distance and speed of the run (of course, this will be adjusted according to your physical condition).

Stretching can also bring the muscle alignment back to its original state, reduce the chance of muscle injury, and help eliminate exercise-related metabolites such as lactic acid from the muscles. Relaxation activities for about 5 minutes are fine.

Hello, friends should pay attention to these aspects before and after running.

Before running: 1. You can eat some nutrients: such as combit fitness drink, energy bars and the like, you can also eat a little chocolate, but you must not eat more, otherwise you will regurgitate 2. Don't eat things that you are not used to (I did not do well because I ate a little Japanese salted fish in the race before a marathon) 3. Add a little water (200-300ml is enough) Note:

1. Try to eat and drink 20 minutes to half an hour in advance 2. Don't eat a lot of food an hour and a half before running!

After running: 1. Don't stop right away, take a step, relax, and wait until your breathing is even before stopping Especially don't sit down right away, it will gain weight * 0 *2, wait until your breathing is even, add some water, don't exceed 300ml, and drink slowly 3. You can eat a little chocolate, energy bars and other things to supplement calories In addition, don't take a hot shower the day before the game, a hot shower will consume a lot of physical strength!

Hello friend, I will answer this question, you should do a five-minute warm-up exercise before running, otherwise you will feel uncomfortable and weak during the running; After the run, do a five-minute stretch to move your joints and leg muscles.

Hope it helps.

Before running, you should warm up properly, move your body, and then run, do not sit down immediately after running, and do not rush to drink too much water, which is harmful to the body.

Do more warm-up exercises before running, and after running, don't eat anything too cold or take a hot shower that is too cold.

Move your body before running, stop slowly after running, walk slowly, let your body gradually relax, and don't drink too much water.

There are many things that are not good to pay attention to before running, such as doing some warm-up before running, not drinking cold water after running, etc.

Running is a great way to exercise and is good for your physical and mental health. However, it is necessary to pay attention to the amount of exercise and avoid excessive fatigue, otherwise it may affect sleep or cause symptoms of muscle soreness.

In terms of diet, you should pay attention to hydration before exercise and carbohydrate supplementation after exercise.

Pay attention to warm up before running, and don't drink cold water after running.

Pay attention to warm-up exercises before running, and pay attention to stretching exercises after running.

Be sure to pay attention to stretching before running, don't drink water immediately after running, and stretch again.

The most important thing is traffic safety and personal safety, and it is best to invite three or five friends to the school sports field and stadium. Never go out for a run alone in the morning and evening to prevent personal safety from being harmed.

You need to warm up before running, and don't eat too much and don't drink water during running. After running, walk slowly, don't stop right away, don't drink water right away, you can take it with water, and walk slowly. It should be noted that long-term exercise is the only way to have endurance running.

1. Pay attention to the necessary food before exercising.

Long-distance running consumes a lot of calories and fat, and an empty stomach can easily cause hypoglycemia. When you wake up from sleep in the morning, your whole body is still in a state of stillness, and you suddenly enter a state of strenuous exercise, and your heart will be overloaded.

2. Be careful not to sit down immediately after running.

When the human body stops exercising, if it stops and does not move, or sits down to rest, the venous vessels lose the rhythmic contraction of skeletal muscle, and the blood will be retained in the veins and vessels of the lower limbs due to gravity, resulting in a decrease in the amount of blood returning to the heart and a decrease in cardiac output, resulting in temporary cerebral ischemia, dizziness, blackness in front of the eyes and a series of symptoms, and in severe cases, it will cause shock.