8 questions you should pay attention to before and after running?

There are many issues to pay attention to when running, for example, the shoes must be comfortable to wear, and you must wear a pair of running shoes that suit you, so that there will be no accidents in the process of running. In addition, it is necessary to. Don't drink plenty of water before 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.

Hello friends.

1. Pay attention to warm-up before exercising.

2. Light food with low glycemic index can be carried out before exercise.

3. Drink a cup of sugar-free coffee before exercising.

2. Precautions after exercise:

1. It is not advisable to rest immediately.

2. It is not advisable to take a bath immediately.

3. Don't overdrink.

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

5. It is not advisable to drink alcohol immediately.

6. Do not smoke immediately.

Pay attention to warm-up exercises before running, and do relaxation exercises after running. The warm-up exercise is to relax all joints and parts of the body, which is equivalent to adding lubricating oil to the wheels, otherwise the muscles that are still tense will suddenly move vigorously and strain the muscles; The relaxation exercise after running is because in your exercise, your exercise muscles are gradually tense in order to adapt to the exercise intensity during the exercise, and the relaxation exercise after the exercise is to relax the tense muscles, otherwise the tense muscles will become dead muscles if they do not relax, and the dead muscles are very large muscle blocks, not to mention that they are not good-looking, and they have no strength and are useless muscles. So now let's talk about how to do warm-up exercises, jogging for 3-5 minutes before exercise (judging according to the weather and your physical condition), after running, press the legs, move the waist, neck, wrists, ankles, and then if you do a large amount of exercise, move the parts that you want to exercise more; After that, the relaxation exercise is also jogging for at least 3 minutes, and then you can massage or pat it when you are very nervous.

Personally, I think 8 questions is a bit much, but I think it is most important to warm up before running and stretch after running.

Running is a common activity for most people to exercise regularly, and it is generally necessary to run before doing other sports to achieve the purpose of warming up. However, before running, you should pay attention to moving your legs and feet to avoid straining your legs and feet when running, and follow the knots from slow to fast when running, so as to avoid that the speed is too fast and the heart can't bear it, don't sit down immediately after running, you should first trot or walk slowly, and you can't drink water immediately to choke on the trachea, and there is high blood pressure, and heart patients can't exercise vigorously to avoid sudden diseases.

1.Wear clothes that are suitable for exercise.

2.Wear comfortable shoes.

3· It is best to put your mobile phone and keys in your bag.

4.Preparatory activities should be carried out before protection. Especially the key exercises of the ankle.

5.Jog before running. After the body warms up, you can officially start running.

6.After the run, do a tidying exercise. Go for a jog for a while.

7.Don't drink water or wash your face immediately after running.

8.After running, pay attention to keep your body warm.

The most important thing to pay attention to before running is to warm up in time, so that running is easy and not easy to get injured.

The first is to prepare well for the activity, that is, to warm up.

No matter what exercise you are going to do, it is very important to prepare for the activity that increases our muscle activity, reduces muscle viscosity, increases our coordination, and improves our nerve response. If you don't pay attention to preparation and vigorous exercise as soon as the activity comes up, then you are not far from injury.

Don't think that jogging is just a matter of getting ready for the event!

Pay attention to warming up and don't take a shower immediately after exercising.

1.Don't blow the wind after sweating.

2.Don't drink cold water.

3.Maintain your strength.

Before and after running, you should pay attention to the first thing you should wear appropriately, not too much, and the clothes should be breathable. Don't wear too little when you start running, and gradually reduce your clothes. Put on your clothes immediately after the run to avoid catching a cold.

Before running, don't eat too much to avoid discomfort while running.

Before running, you should do some warm-up exercises to prevent damage to the joints and ligaments, and initially improve your heart and lung function.

When you first start running, don't go too fast, gradually increase the speed, it is a process of adaptation of the heart and lungs.

Pay attention to breathing evenly, don't pant heavily, exhale in two steps, inhale in two steps, exhale in three steps, and inhale in three steps.

After running, do tidying up and don't stop all at once.

If you're not feeling well, reduce your exercise or take a day off.

Good. I'll take a look, thank you.

Precautions after running, and stretching tutorials.

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 to prevent sports injuries. Warm-up steps:

Warm-up exercises before running.

a.Move your ankles alternately with your hands on your hips and your toes.

b.Bend the knees and squat, lift the heels, repeat 3 to 5 times, and move the knee joints on both sidesAlternately elevate and abduct both lower limbs to move the hip joint.

d.Forward and backward, left and right lunges, leg presses, stretching leg muscles and ligaments, four steps and one breath when running.

Take a stroll after the run.

Master the essentials of winter long-distance running.

Before running, you should pay attention to stretching exercises to prevent your muscles from getting tight. Don't drink water immediately after running, walk first and let yourself slow down first.

How should I supplement before and after running and exercising? Please see below for a detailed explanation.

Before running: Eat fruits and grains 30 minutes to 3 hours before walking, and eat some "carbohydrate-containing foods, bananas, rice" 5 minutes before departure. Coffee or tea can speed up metabolism.

After the run: If it's a morning run, then have a normal breakfast. If you run at night, you can't eat it, but if you have to, cucumbers, tomatoes, skim milk, white cut beef, chicken breast. It is to try to be as low-calorie and high-protein as possible.