What are some ways you can improve the quality of your morning runs?

It is recommended that the middle of the foot or the forefoot land first, do not land with the heel first, tighten the lower abdomen and hips, lean the center of gravity of the body slightly forward, retract the head, neck and chin, always look forward and cannot shake the head left and right, push the leg to send the hip, let the hip joint rotate naturally, and do not raise the knee too high when running long distances.

Do a warm-up. Don't underestimate this process, because warming up is not only about warming up the body, but more importantly, it should be accompanied by active stretching. That is to say, we need to stretch our joint ligaments and muscle tissues to be fully moved, especially the ligaments near the knee joint and leg muscles, which must be stretched thoroughly.

Grasp the time and distance. We need to know how far and how long we can run, because our body needs to rest when we are tired, and so does our body, but when we have run for a certain amount of time, our brain will send out instructions to indicate that we have become accustomed to the intensity of the exercise.

After running, you still have to stretch, don't be afraid of getting tired, especially the knee joints and leg muscles, be sure to stretch in place. Also, if you have time, give your knees a warm compress so that you don't catch a cold.

Check your sports gear before exercising. Although it has been said that running is the easiest and most affordable form of exercise, it only requires a pair of shoes. It's not uncommon to run distances up to 10 km, so I recommend choosing some light running shoes.

The relatively standard posture still plays a great role, that is, when we run, we should raise our heads and chest and abdomen, and the spine is in a natural physiological curvature state, and we must not bend over or hunch over to run, because this kind of running will cause damage to our spine.

Scientific and reasonable running can make you more fit and avoid injuries! The running posture is very important, if the posture is not correct, there will be many injuries, not only the ankles, knees and other lower body parts, it is likely to cause upper body injuries, such as neck, spine, etc.!

If the running time is too long, our body can not bear it to a certain extent, we must pay attention to the length of running when running, running for about 40 minutes is almost enough.

1.Long-term persistence.

2.Gradual.

3.Fast first, then slow.

4.Warm up before running.

5.Stretch after running.

6.Follow the gods.

When the standard foot lands on the ground, the outside of the foot touches the ground first, and then transitions to the inside of your own foot. There is also our stride, if our stride is too large, it will also damage our knees.

Modern people are now busy with work and study every day. If they run every morning, it will be a very good habit. Morning jogging is not only good for your health, but also good for your mood.

But in general, morning exercise running needs to be carried out scientifically and effectively, so as to avoid sports injuries.

1.In terms of running speed, morning jogging should be the main one. Many people think that a fast run can be very effective, but this is not the case.

Running is king. Morning jogging is not that fast. Accelerating and running can put more stress on the body, leading to chest tightness and dizziness.

has the opposite effect; So, when you're running in the morning, try to slow down. At the same time, pay attention to the amount of exercise. The time should be controlled within half an hour, not too much.

Exercise, breathing, and stretching after running increase the effectiveness of exercise.

2.In terms of diet, first, pay attention to what you eat in the morning. You should not eat before your morning run because the food has to be digested in the stomach.

Running after meals can easily cause stomach pain, people who are not in good health can try to drink a glass of hot water first, but drink water carefully before running in the morning, and drink water slowly to avoid dehydration caused by dehydration during exercise. Therefore, be sure to drink plenty of water after exercising, eat 15 minutes after a run, and choose a hearty breakfast. Such as soy milk, eggs, fried dough sticks, etc., you can usually eat more soft foods that are easy to digest such as pears, apples, milk, and fresh vegetables.

3.In terms of choosing a scene and preparation for morning exercise, you need to choose a suitable place to practice, try to choose a morning, let the air be better, let the open air have enough oxygen, some transportation, well-ventilated parks, school playgrounds, etc. It does not affect breathing and makes people feel comfortable.

The feeling of freshness makes the spirit more pleasant; Choose the right sports shoes and well-ventilated clothes, the sports shoes should fit well, not too crowded or too loose, the temperature is relatively low in the morning, so choose the right clothes to avoid catching a cold; The best time to run in the morning usually depends on the season. The best time is when the sun rises. Before running, prepare for exercise, press your feet on the ground, shake hands, and prepare for training to avoid sprains, cramps, etc.

Morning running is a very good exercise, especially for people with weak physique, insisting on running can make the body stronger, but it is necessary to choose the specific time and route of running scientifically and effectively, which is very important, if you want to walk or run in the morning, you must be fully prepared. Even if it's just a simple run, walk, or a combination of both, wearing the right shoes and clothing will make you feel comfortable and make you look forward to your morning walk or run. The things you should prepare are:

There should be enough space between the toes and the shoe for the toes to twist, and the arch of the foot should fit snugly against the heel of the shoe.

Buy non-cotton casual clothes that allow you to swing your body comfortably. Cotton clothes absorb sweat and make you feel wet and uncomfortable. This also means that you need to buy non-cotton socks.

Make time. The most important thing is to give yourself plenty of time to run or go for a walk. Decide how long you want to run or walk.

30 minutes is a good walk, but if you're new to running, you can do a 20-minute run or a combination of both. Make sure you give yourself plenty of time to eat a little food, digest, get dressed, shower and get ready for the day.

Don't let running interfere with your entire day's schedule and cause you to rush to work or school, only to make you more nervous than relaxed.

Plan your route. If you're just running or walking around a residential area for a while, or until you get tired, and you know you're going, there's no need to plan. But if you want to walk or run a distance (say 3 or 5 km), you can search online and plan a route that covers the distance you need.

Prepare some ** if necessary. Some people like to run or go for a walk while listening, as it keeps them motivated so they don't get bored and makes the whole experience more enjoyable. However, there are also people who like to run or go for a walk without ** in order to be able to meditate alone and let the brain work early in the morning.

Morning exercise running time 6:30 7:00, at this time the air quality is fresh, you should press your legs in advance before the treadmill, you should choose suitable running shoes, don't run too fast, you should adjust your breathing, you should tighten your core when running, and the running time should be about 25 minutes to 30 minutes is the best.

First of all, you should eat breakfast before the morning run, you can drink a glass of water, promote blood circulation and metabolism, you should stretch properly, maintain a good mood, choose the right time and season, and cooperate with effective breathing.

You need to exercise reasonably, and you must insist on it, so that you can better exercise your body, which is good for the body and improves the body's immunity.

First of all, the first point should be noted is that this kind of warm-up exercise must be warmed up, after the warm-up body muscles are stretched, so that you can exercise well and improve the quality of exercise. The second point is that you should pay attention to the correct way and method when running, and the running time must be kept for an hour, so as to improve the quality of exercise.

First, the time to get up should not be too early or too late, around six o'clock is the best time for morning exercise. Second, you should not exercise vigorously, otherwise you will fall because your body can't bear it.

To improve the quality of exercise, first of all, before morning exercise, we should eat a good amount of breakfast to save our physical strength, only by eating breakfast well can we have the motivation to exercise, and secondly, do not be overly aggressive during exercise, we must maintain a smooth process, excessive exercise is easy to cause arrhythmia, which will be counterproductive with our exercise purpose.

What should I pay attention to during my morning workout to improve the quality of my workout? The first point: take protective measures before exercise, during the morning exercise, you need to pay attention to the protective measures before exercise, so as to help improve the quality of exercise.

The second point: eat breakfast well before exercisingDuring the morning exercise, you need to pay attention to eating breakfast before exercising, which can help improve the quality of exercise. Because eating a proper breakfast before exercising can help you feel more motivatedThird:

Take care to control your heart rate during exercise. Point 4: Pay attention to the duration of exercise During the morning exercise, you need to pay attention to the duration of exercise to help improve the quality of exercise.

Try not to participate in sports for too long and avoid excessive exercise, which can lead to physical problems.

I like jogging, I have been running for 5 years, in these 5 years, I have a deep understanding of running, as well as some of my own experience and views, today I want to share with my running friends, whether you are just starting to run, or a veteran of running, I hope to bring you help, so that the running quality of friends can be improved. The important thing to say twice: don't run into 6 misunderstandings!

Remember not to round the calendar pants to run into 6 misunderstandings!

The first misconception: when we choose running equipment, we should pay attention not to wear it too tightly, especially running shoes.

In running, all joints and muscles should be well contracted and stretched, especially the range of motion of the joints, which plays a very important role in running. If we wear clothes or shoes too tightly, the stretch of our joints will be blocked, the joints can not be stretched, and at the same time, the blood circulation speed will slow down, so that the tissues and organs in the body can not work normally, which will have a great impact on the improvement of running quality.

The second myth: when you start, you run too fast.

Increasing the speed at the start will make the muscles of the legs contract rapidly, and after a long time, it will cause a burden on the legs, so that their physical strength can not run the whole distance, and at the same time, there will be chest tightness and shortness of breath, resulting in dizziness and dizziness, and people will feel very tired, resulting in lung damage.

The third myth: the landing is too heavy when running.

From a mechanical point of view, the forces are mutual, when our downward force is strengthened, it will strengthen the ankle joint, knee joint and hip joint, resulting in injuries to these parts.

The fourth myth: running breathing is too shallow.

When running, breathing too shallowly will reduce the amount of oxygen we inhale, so that the lactic acid in the body increases, so that these lactic acid can not be metabolized and excreted from the body, so that a large amount of lactic acid accumulates in the body, which will cause our body to feel tired and sore.

The fifth myth: the arm movement is too large.

Anyone who loves running knows that the swing of the arm can maintain the balance of the body, and at the same time can coordinate the speed of the legs and promote the forward movement of the body, but if the arm movement is too large, it will affect the breathing of running, which will affect the completion of the race.

The sixth myth: the hips swing too much.

In running, we also have to maintain the balance of the body, if the hip swing is too large, so that the center of gravity of the body is offset, so that when running, it is easy to fall, and if the swing action is too large, it will absorb a lot of power, so that the power is wasted on this action.

To sum up, we love running is commendable, it is important to master its movements to practice orange concise, master the correct posture, so that our running quality has a good improvement, it is recommended that those running whites, do not run into the misunderstanding when running, maybe you have also experienced a lot of things to pay attention to in running, don't forget to share with friends.

About the posture of running: keep the posture of raising your head and chest, do not hunch your chest and change your back, and swing your hands with you; Don't raise your legs too high and keep your forefoot on the ground, which will cushion and reduce pressure on your knee joints.

There is also a note about running speed: don't choose fast running, fast running is an anaerobic exercise, and the sustainable time is relatively short, easy to exhaust, and it is impossible to circle and last for a long time. Start with a jog, starting from 6-9 km/h, which makes it easier to stick to this speed.

People who are strong in running can try interval running, such as the 100-meter run.

The first point is that you should pay attention to the stretching of your strength when running, only when you stretch the strength, you can run very fast, and the second point is that you should pay attention to the explosive power of the legs, and there must be a bounce force, so as to improve the quality of running.

Before running, we should pay attention to warm-up exercises, jump a few times, massage and pat our own leg muscles, let it get blood circulation, relax the legs, and control your breathing rhythm when running, you can inhale in three steps, exhale in three steps, and accelerate step by step, so as to increase the duration and quality of running.