What should I pay attention to when running? What to pay attention to when running

1.Warm-up exercises are best done 25-30 minutes in advance.

After 5 10 minutes of static stretching exercises, 10-20 minutes of dynamic warm-up exercises are performed, at which time the effect of the competition is theoretically best; Of course, it is possible to shorten the warm-up time if necessary, but the static stretching exercise should be placed before the dynamic warm-up exercise, and the time spent should be about 1:2.

2.Grasp the reasonable intensity and difficulty of exercise.

Sports should be "low intensity, high intensity, short time, and fast pace" to help maintain a reasonable load during exercise. Therefore, it is necessary to be comprehensive, objective and comprehensive in exercise, in addition to the amount of activity and heart rate during exercise.

3.Choose the right sports material.

Using suitable exercise materials, such as dumbbells, can not only warm up more quickly, but also increase the effective mobility of muscles. In addition, if you run, the outdoor track and field field of the sports stadium, the outdoor track and field field of universities, middle schools and elementary schools, and the indoor track and field are also very ideal places.

What should I pay attention to when running?

Find the frequency that suits you, and breathing is the most important, running is divided into aerobic and anaerobic, sprints below 400 meters belong to the anaerobic category, generally exercise is very hard, more than 400 meters belong to the aerobic category, more need for the rhythm of breathing, if you want to exercise rather than professional athletes, it is recommended that you choose the latter as your exercise method, breathing generally uses 2 exhalation and 2 breathing, of course, this varies from person to person, and it takes personal regular exercise to find a running habit that suits you.

1. Control your running time.

Nowadays, everyone is usually very busy, so there is no big time for themselves to exercise and exercise, which is why many people choose to run. Because there is little space for running, and there is a time limit, so many people use fragmented time to run. If you want to lose weight and get in shape, you must pay attention to the time you run, not just a few random runs.

If you want to**, then you should continue to run for more than 30 minutes at a time, because this is the way to burn fat. If it is less than 30 minutes, it is likely that it is simply rejuvenating the muscles and bones, and not to the extent of burning fat.

2. Regulate your breathing during running.

Every time we are out of breath after a run, we feel that our airways are very uncomfortable, in fact, it is also very important to control our breathing while running. If you can't find the right breathing method that suits you, the first thing that will affect your running efficiency is that it will make you feel very uncomfortable, and there will be a situation of forking in the air. When running, you should adjust the breathing rate, you can use the nasal inhalation and mouth exhalation, this way can help you better adjust the breathing frequency, and you should combine the breathing rhythm with your own running rhythm, so that the running process will become more relaxed.

3. Compensatory leave is very important.

In many people's cognition, running is defined as a simple exercise, so they will run every day. Especially for people who have just decided to run, they may still be in a relatively excited stage, so they go running as soon as they have time, and they don't know how to rest, which leads to some people who can't stand it after running for a long time, and there are also knee wear and tear. This is because we don't pay attention to the importance of taking a break, in fact, especially for novices who have just started to get in touch with running, their physical fitness is not very strong, they are not adapted to running, and if they run for a long time or a long distance at once, the body is unbearable, so it is of great significance for us to be able to persist in running.

4. Do a good warm-up exercise before running.

It is very necessary to warm up before running, not only to improve our running efficiency, but also to make our muscles more active, and to greatly reduce the probability of accidents that may occur during running. In addition, if you do not do enough warm-up exercises before running, it is easy to cause joint injuries and muscle strain, so you must take the warm-up exercise before running seriously.

What should I pay attention to when running?

Precautions for running.

1. Do simple warm-up exercises before running.

Some people are not used to warm-up exercises, and they should do a warm-up and cool-down exercise for their feet before running. Since running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

Warm-up steps: 1. Spread your hands on your waist and move your ankle joints alternately on tiptoe;

2. Bend the knees and squat, lift the heels, repeat the exercise 3 5 times, and move the knee joints on both sides;

3. Alternately elevate and abduct both lower limbs to move the hip joint;

4. Front and back, left and right lunge leg presses, stretching leg muscles and ligaments.

Second, it is best to take four steps and one breath for long-distance running.

Long-distance running is an aerobic metabolic exercise that participates in the circulation of all major organs of the human body, especially the respiratory system. During running, the body's demand for oxygen is constantly increasing, and in general, it is advisable to take four steps and one breath, and try to maintain this rhythm as much as possible. In terms of breathing mode, it is better to inhale through the nose and inhale with a mixture of mouth and nose.

At the beginning of long-distance running, because oxygen** lags behind the activity needs of the muscles, there will be heavy legs, chest tightness, wheezing and other phenomena, especially people who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters, and if you feel particularly unwell, stop running.

3. After running, you still have to walk a few hundred meters.

Experts warn that don't stop to rest immediately after running. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms.

Fourth, the third category of people should not participate in long-distance running.

1. Those with latent diseases. Such diseases are mainly cardiovascular and cerebrovascular diseases;

2. Those who do not usually have physical exercise. If the amount of exercise greatly exceeds the usual load, excessive exercise tension will occur, which will cause sudden death or other sports injuries;

3. Those who have uncomfortable symptoms such as chest tightness, headache, and dizziness due to light activity.

What is the most important thing about running and what do you need to pay attention to? Take this runner experience!

Don't sit down and rest right away, don't drink a lot of water, smoke, or drink alcohol. Walk slowly until your breathing and heartbeat return to normal.

Don't squat or sit, it's best to walk and relax your legs just after running, don't eat and drink right away, don't blow the fan and air conditioner right away.

Warm up first when running, and don't just run in stride. Don't run too much, and if your body can't handle it, don't run. Do not sit or squat immediately after the run, it is best to finish by walking.

Don't run for half an hour immediately after eating a lot of food, simply move your ankles before running, so as not to strain suddenly, when running, you should go from slow to fast, from short time, to long time, step by step, let the body adapt, don't run for a long time suddenly, keep it very fast.

Be sure to stretch well before and after running to reduce the risk of injury and reduce the soreness after exercise.

The running posture must be correct.

Remember to stay hydrated before and after exercise.

What you should pay attention to when running is the heart rate problem, don't control it too much, and limit it to about 100!

The breathing method should be correct, usually two steps and one inhalation, two steps and one exhalation!

Don't drink so much water during exercise, you should consume no more than 300ml!

Don't stop or sit down immediately after running, you should walk or jog for 1-2 minutes first, and it is not advisable to drink too much water at one time after exercise, and you can't take a shower right away! Just pay attention to these questions!