What do you usually do after a run?

The first thing you do after running is to walk slowly for 5 to 10 minutes. Or slow down two laps. When you're done, you need to find a place to press the ligaments throughout your body.

You are the neck, shoulders, chest, back, waist, and then the legs. However, you don't need to press it for too long, press each part ten or twenty times, and you feel that it is okay to press it open. Well, if you want to take a bath, whether you are taking a cold shower or a hot bath, wait until your sweat has fallen.

By the way, there is also a need for the heartbeat to fully recover before it can be washed. Eating is pretty much the same. Generally speaking, it takes about 30 minutes to start after running and walking, but if you want to exercise a lot, it may take 1 hour.

Strenuous exercise can lead to the loss of a lot of water through sweat, and dehydration can affect exercise performance, even if you lose 1 body weight, your body temperature will become higher and you will be more likely to get tired. Losing body weight3 of water can significantly affect exercise performance. Even if water is replenished during exercise, it is usually less than the amount lost, so after exercise, the vast majority of athletes are in a state of water shortage to varying degrees, and need to actively replenish water to prepare for the upcoming competition.

There is a lot of pressure on the calves when running, so the calf muscles need to be stretched and relaxed after running. Spread your arms apart and press against the wall. The legs are spread apart, one in front and one in the back; The front legs are bent, the hind legs are straight, and both feet are straight forward; The back heel rests on the ground; Feel a stretch in the calf muscles and hold for 15-30 seconds; Swap legs.

Every time I finish a run, I walk 1-2 kilometers to relieve my breath, and then press my legs, which is at least a little painful when I press my legs, so that the leg press is working. The specific method can pay attention to the "running mood" on Weibo, there are many leg press methods and protective measures after running, I just do it according to the above, look at it when you have nothing to do, many actions look very simple, but it is really sour to do.

When the weather turns cooler, be sure to bring a dry suit to change out of time after your run. Because at this time, the blood circulation is accelerated, the sweat pores are opened, and if the wet clothes are not changed, it is easy to cause moisture and cold to enter the body, causing colds, fevers, headaches and other symptoms, especially if the wind blows, it is more likely to be sick.

When you're done running, your muscles aren't meant to do intense dynamic movements. We should choose slower static stretches to relax the body. Proper flexibility stretching after exercise can reduce delayed onset muscle soreness and is the easiest and most effective way to quickly recover muscles.

Stretching also stimulates blood circulation and allows for full relaxation.

After running, do a few sets of stretching, stretching is a must, on keep there are two kinds of classes: post-run stretching and full-body stretching, which are very good. Personally, I prefer to stretch my whole body, and after pulling my legs, my back and neck, I feel that my muscles are stretched. You can also combine the foam roller to relax the leg and back muscles, and after the leg muscles are completely relaxed, the swollen leg will suddenly become thinner.

Don't drink a lot of water after running, it will cause abdominal pain, change your clothes in time after running, don't sit down immediately, walk after running, slow down your breathing, don't eat after running, wait for your breathing to be smooth, wipe your sweat and change your clothes, drink a sip or two of water, walk and then sit down to rest.

Abrupt cessation after strenuous exercise can affect oxygen replenishment and venous blood return, lower blood pressure, and cause adverse reactions. Therefore, remember to take a few minutes to stretch your tired muscles after exercising, as stretching to meet your body's needs can increase flexibility and relieve delayed muscle soreness the next day.

I usually sweat a lot and get tired.

Generally speaking, you can't take a shower immediately after running, so it's better to rest for 10 minutes before going to the shower and eat 、、、

First, prepare for activities before running to avoid strain. It is best not to eat or eat a lot before running; The same is true for beverages; Strive to be "light".

Preparing for the event :

1. Do whole-body preparatory activities, such as turning the upper body, moving the lower waist, and doing a good job of smiling at the knee joints and feet;

2. When you first start running, the adaptive speed is slower;

3. After running a relatively long distance, you feel that your body is adapted to the disturbance and there is a slight heat, then you begin to gradually increase your speed, and let go of the action and really start running.

Second, you can't drink water immediately after running, you have to drink it in small sips, and you have to walk slowly for a while before you can sit down after running.

You should do a stretching warm-up before running, and you can start after about 10 minutes.

After running, you should slowly adjust your breathing, then do a step-by-step exercise and finally take a hot shower.

Before running, you can eat some low-carb foods such as bread and avocados, which contain healthy fats and bread can bring you enough energy. If you are not averse to coffee, you can also drink a cup of black coffee before running, which can effectively improve your exercise efficiency.

If you feel thirsty and want to eat after running, you can drink some water such as electrolyte drinks, which can quickly restore your energy, and at the same time help improve your immunity and allow your body to recover as soon as possible. Then eat again half an hour later. At this time, you can replenish some energy, such as eating some protein and vegetable foods.

Before running, the body should be fully warmed up, the usual warm-up exercise starts from moving the joints, from the feet to the head, the ankle joint, the knee joint, the waist, the shoulders, the head, and finally the front leg press and the side leg press, it should be noted that when the joint is moved, do not reverse the joint, and carry out full activity along the path of the joint's usual activity to lubricate the joint. When pressing the legs, you should maintain a stretching posture, do not stretch dynamically, and be static.

After running, the body is stretched sufficiently, usually from the back of the thighs, the front muscles, the waist, back, neck, and finally the calves, each set of stretches is 20 to 30 seconds. Be careful to stretch statically. The popular fascia gun is also a good way to relax after exercise, and the time of use should be controlled appropriately.

Before running, you should wear sportswear, wear suitable sports shoes, and tidy up your socks and underwear to prevent yourself from grinding yourself when running. Warm up before running, and bring supplies for long distances.

Stretching after running helps muscles recover from fatigue and keep them warm.

1. Don't eat 2 hours before exercise, 2. It's best to eat some beef or lean pork 3 hours before exercise, 3. But it is not recommended to eat greasy puffed food.

4. Do not drink a lot of water before exercising, it is recommended to drink a small amount of normal saline.

5. Don't wear soft-soled shoes, and the laces should not be too long.

6. Rest as soon as possible the night before, 7. Do not sit on the ground immediately after the end of exercise, you should walk slowly for about 100 meters, 8. Do not drink water immediately because of thirst, otherwise it may cause dehydration, 9. It is recommended to drink a small amount of normal saline at an interval of 2-3 minutes after the heartbeat is relatively stable.

10. You can't rest immediately.

11. Do not take a bath immediately.

12. Don't overdrink to quench your thirst.

13. It is not advisable to eat a lot of sugar.

Do not drink alcohol to get rid of fatigue.

Hello: Before running, after running, it is generally necessary to change running shoes, and then do warm-up exercises, by stretching the leg muscles, and loosening the ankles, to achieve the purpose of relaxation, so that running will not sprain!

So the above is an introduction to what to do before and after running! Hope it helps, hope, thank you!

Warm-up exercises should be done before running, which is the preparation before the official run, so that the blood circulation in the body can be accelerated, and the body is ready for exercise, so as to prevent us from getting injured. You can squat, chest support, etc. to warm up.

Stretching exercises after a run can help your muscles get better alignment, help your body be more flexible, and hydrate at the same time.

Before running, you should do fitness preparations, such as stretching your leg muscles and doing chest expansion exercises to prevent related consequences when running. After running, appropriate relief exercises should be carried out, such as walking and stretching the chest and stretching the body, to completely relieve the fatigue after running, for reference.

Preparation before running, such as warm-up exercises, running equipment; Take a walk or do some ligament stretching exercises after running, and don't drink water or take a shower right away;

Before running, you must do warm-up exercises, such as stretching your waist, doing ankle joints, waist joints and hip joints to warm up to prevent injuries or broken feet during exercise.

Before running, you should do warm-up exercises, that is, let the joints of the body be fully active, that is, when running, there will be no strain due to intense exercise, after running, the body will be relaxed, and the blood circulation is faster, because at that time it is more tired, the heartbeat is relatively fast, at this time can not sit down immediately, we should take a slow walk on the road after running, adjust your heartbeat, let your words slowly become calm, and then come to rest, Running is to make our body healthier and healthier, so we should take it step by step and should not eat a fat person in one go.

Before running, you should prepare for running, do some stretching exercises, twist your waist and send crossings, and move your body; Prepare a small first-aid kit to carry with you, including a glucose injection and a quick-acting heart-saving pill or nitroglycerin, which are necessary to do a lot of exercise; Prepare clean clothes and water so you can hydrate and change into dry clothes after your run! After running, wipe off the sweat on your body with a dry towel, change dry clothes in time, drink water many times in small sips, and if possible, wait until the sweat has completely fallen before taking a hot shower!

Before running, you must not run on an empty stomach, you must not eat too much, you must wear clothes and sneakers that are easy to exercise, and you must do warm-up exercises before running. Do not blow the air conditioner and fan immediately after running, take a bath, etc., and pay attention to stretching and keeping warm after running.

Before running, you should wear sportswear, wear sports shoes, and tidy up your socks and underwear to prevent yourself from grinding yourself when running. Prepare for the event before running, and bring supplies for long distances. Stretch and keep warm after running.

Before running, you should warm up and stretch your muscles so that your body can be fully active and not easily injured when running. After running, it is better to relax, such as walking slowly, which can relieve muscle tension and a fast heartbeat.

1.Do not squat and rest.

If you squat and rest immediately after fitness exercise, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen the fatigue of the body. This condition is more common in those activities that involve a lot of exercise, such as long-distance running. The correct way is to do more relaxation and tidying activities after each exercise, such as slow walking, leg relaxation, etc.

2.Don't take a cold bath (or swim) while sweating profusely

When you sweat profusely after exercise, the capillaries on the body surface dilate, and a large amount of heat is dissipated from the body. At this time, if it encounters cold water, it will cause the capillaries to shrink suddenly, which is easy to reduce the body's resistance and cause diseases.

3.Do not "omit" tidying up activities.

When you feel weak after each exercise, you should relax appropriately, such as freehand exercises, walking, relaxation massage, etc., which will help eliminate muscle fatigue and quickly recover physical strength.

4.Don't be greedy for cold drinks.

You lose a lot of calories when you exercise, and it's understandable that you need to replenish it urgently. However, the human digestive system is still in a state of inhibition after exercise, and it is easy to eat a large number of cold drinks, which can easily cause gastrointestinal cramps, diarrhea, vomiting, and easily induce gastrointestinal diseases.

Only the right approach will make you run fast, be efficient, and not easily get injured. Paying attention to some problems after running can reduce the possibility of injury after running.

Stretch your limbs before running and tie your shoes. After running, be careful not to drink water immediately, try to rest for a while, and wait for the sweat to disappear completely before doing other things, which is good for your health.

Before running, you should do a moderate amount of stretching to relax your muscles and bones, and then start running, and walk for a while after running to calm your heart.

Before running, you should be prepared for work, clothing, running shoes, routes, stretching. Also keep warm and stretch after running.

Before running, we need to do warm-up exercises to speed up the blood circulation in the body, help the body prepare for exercise, and prevent us from getting injured. When running, the knee is the most likely part of the body, so we should focus on warming up the knee joint, such as squatting or jogging in place. Don't rest immediately after running, you should walk slowly for half an hour to let your body gradually relax and get used to it.