If you want to go running, what is your running experience?

There are many people who want to run, and there are many people who look at those who counterattack by running and don't know how envious they are! But why are they so slow to act? Because they're newbies!

The fear of the unknown is holding us back, and some people are spreading rumors, which makes more people afraid to run! Indeed, if you don't master the way to run, injuries are inevitable!

For novice runners, there are too many problems that we need to pay attention to, if we are negligent, then the body is easy to get injured, and then we need to learn to understand the correct way to run!

As a runner who has been running for many years, today I will tell you what problems you need to pay attention to if you want to run?

1.Find the right position.

Some people run to improve their physical fitness and improve their body immunity, while some people run to lose fat, so we should be clear about our goals before running!

If we want to improve our physical fitness through running, then we must learn to eat, supplement nutrition, and add proper running to improve our physical fitness!

And for friends who want to run**, we must also learn to eat, we must learn to limit our calorie intake and fat intake, so that we can lose weight!

2.Supplement your running knowledge.

Before running, we can make a professional sports app, which has the most complete running stretching methods, proper stretching and warm-up before running is essential, the more comprehensive and sufficient the warm-up, the smaller the probability of physical injury!

At the same time, we can also buy some running nutrition books and running injury prevention books, so that we have theoretical knowledge, theory and practice, so that running can better serve our health!

3.Be sure to protect your knees.

There are many people who regret it when they have a knee injury, but by this time it is too late to regret it! So when we are about to go for a run, we must first say to ourselves in our hearts, protect our knees, protect our knees, and remind ourselves at all times!

So in order to protect the knees, we should strengthen the muscles of the legs, and at the same time, we should buy a good pair of running shoes before running, good running shoes can also absorb the impact and protect the knees!

At the same time, you must fully move the knee joint before each run, which can promote the secretion of synovial fluid, reduce the friction between the knees, and avoid the temperature of the knees being too high when running!

4.Be mindful of the speed and distance of your run.

The main thing for beginners to run is to let the body get used to it first! So we should pay attention to the intensity and distance of the run! Most beginners can start running at a pace of 7 to 8 minutes, and running for 20 minutes is already good!

When our running level gradually improves, cardiorespiratory endurance is stronger, and physical strength is stronger, we are gradually increasing the distance we run, so that our body will not be damaged due to excessive burden!

Start by getting a comfortable pair of running shoes. It is also recommended to run before meals and not after meals, as this can cause indigestion. Another thing is to maintain a correct breathing rate when running.

Be sure to do warm-up exercises before running, and don't rush to run, you must practice gradually according to your physique, and you must also control your breathing rhythm.

Running should be moderate, not just running without rest, which is not good for the body, and you can increase the amount of running with a long running time.

What should I pay attention to when running?

The forefoot or the back heel lands.

If the runner is on the heel, he needs to have: 1. The shock absorption of the running shoes should be very good. 2. You can't weigh too much.

The advantage of landing on the forefoot is that at the same time as landing, your knee is bent, and all the ankle joints and arches act as natural springs, removing a lot of your strength, and all the force acting on the knee will be much less.

Of course, not everyone is suitable for the forefoot run. For ordinary runners, as long as you choose the landing method that best suits your state at the time.

Running style that suits you.

In terms of running form, the most important thing is to make sure that your center of gravity is always straight forward in a horizontal direction, and the second point is to keep the top of the head, hips, and ankles in a straight line. The third point is to reduce the swing of various parts of the body that are not directly in front of you.

When running on the forefoot, there is a trick: when running, the body should lean forward slightly, and use the weight of the body to lead the whole body forward.

Warm up well and stretch after running.

About the warm-up link: mainly activate the neck and upper limbs, stretch the upper body, stretch the legs and waist, and do about 7-8 sets of movements, so that all aspects of your body are warmed up and you can arrange the main training. The main training generally requires at least 30 minutes to have the effect of training.

Be sure to do a static stretch after the main exercise. Helps to lengthen muscles and tendons, helps to restore the state of muscles, accelerates blood and lymphatic reflux and acid excretion.