What are the special precautions to keep running injury free?

There are many novice runners in my running circle, and in my conversations with them, I have found that many people have the wrong idea of running, and some even think that running is a very simple thing!

In fact, there are many precautions for running, and many people don't know much about it, which will have serious consequences over time, and it is likely to lead to running injuries!

So in order to run better and better enjoy the fun that running brings to us, we must understand running! In this way, we can know ourselves and our opponents, and we will not be defeated in a hundred battles!

Today I will tell you a few precautions for running, I believe that after listening to my introduction, you will have a preliminary understanding of running, so that you can avoid the minefield of running, so that you can run more and healthier!

1.How to choose the running time?

In fact, many novice runners are just starting to face the problem of choosing a running time, and many people are struggling, should we run in the morning or at night?

In fact, this question is not important, we should arrange according to our working hours, and at the same time, we should pay close attention to the weather conditions, if the air pollution is more serious, we can change the time to run!

2.Did you choose the right running gear?

In fact, good running equipment can improve our exercise comfort and effectively prevent sports injuries! The most important thing in running equipment is running shoes!

Before running, we should go to a special store to try on running shoes, and understand our foot shape, and choose the right running shoes for ourselves! At the same time, a good sportswear is also essential!

A good sportswear can quickly wick away sweat and heat, making us more comfortable to run! And the sportswear can contract the muscles and avoid the discomfort caused by friction during running!

3.Have you mastered the way to run in winter?

In fact, running is closely related to the season, so we should also be prepared for winter running! Winter is really special, and if we don't do some preparation, there is a high chance of causing running injuries!

When running in winter, stretching and warming up 15 minutes before running is essential! In winter, the wearing of running clothes is also very particular, we should focus on keeping warm and light!

A breathable sweatshirt on the inside and a down jacket on the outside are enough, so that it is more comfortable to run and at the same time can prevent colds!

During exercise, we must not pull our clothes because of the heat of the body, which is likely to cause us to suffer from wind chills!

4.Have you noticed a dietary problem?

There are many novice runners I know who don't pay much attention to their diet! Some people choose not to eat before and after running, or some people have very unreasonable diets!

Running and eating are very closely related! A scientific and reasonable diet can promote the recovery of the body and make our body more and more healthy!

Before running, we should consume a certain amount of food, which can prevent the problem of muscle consumption during running, and a certain amount of fruits and vegetables and high-quality meat containing a lot of protein are also essential after running!

It is best to choose shoes and clothes that are suitable for running, which can have a shock-absorbing effect; During running, do not shake your body from side to side to keep it stable, pay attention to chest up, and ensure a certain amount of oxygen supply.

1. Choose the time to run according to your actual situation, but choose according to the quality of the weather, if it is a haze day or the air quality is relatively poor, you must change the time period to run. 2. Choose well-fitting running shoes and relatively comfortable running clothes, which can not only improve comfort, but also prevent sports injuries. 3. You should do 15 minutes of warm-up activities before running to avoid knee, hip and ankle injuries.

4. Before running, you should consume a certain amount of food to avoid pantothenic acid in the stomach and feel uncomfortable.

The first thing to pay attention to is that you must warm up before running, and you must open it so that you will not be hurt when you warm up, and the second thing to pay attention to is that the legs must be stretched, so that you will not be hurt when you run.

Nowadays, many people like to choose running as a way to exercise, but if they do not prepare well, they are likely to be injured in the process of running. Therefore, in order to effectively prevent it, before running, you must do a good warm-up exercise in advance, and choose a pair of comfortable sports running shoes. And prepare enough water, so that during the exercise, you can also replenish the body in time.

When you go out, you should also bring a jacket in advance, control yourself, and run frequently, not too fast, not too slow. <>

When some people are running, they like to finish quickly, so they run very fast, so it is easy to put the body in a state of excessive fatigue. So at the beginning, you should choose to jog, sprint halfway, and jog at the end. This will also allow the body to better adapt to the rhythm of running.

And it is also able to avoid physical harm. It is very important to choose a comfortable pair of shoes, comfortable shoes, must have good breathability, and have comfortable insoles. <>

In this way, it can effectively avoid the occurrence of broken feet, and it will not let the feet be in a state of excessive sweating. The soft insole will not cause excessive impact on the knee and can effectively protect the knee from damage. The principle of gradual progress should be followed, and you should not run for too long at once.

Be sure to warm up before running to prevent falls, sprains, strains, etc. <>

After warming up, the body will quickly warm up, so that even if the cold wind blows, there will be no cold or cold. During running, the human body will sweat a lot, so if you don't replenish water in time, it is easy to put the body in a state of dehydration. Therefore, it is also necessary to prepare sufficient water during running.

Many people like to run in the morning, and when they first get up in the morning, the temperature is still a little cool, so when you go out, you must bring your jacket in advance, take it off when you run, and put it on after running, so that your body temperature can be kept in a constant state.

When running, you must choose professional sports shoes, the running posture must be correct, and you must control the time when running, and when you feel uncomfortable, you should stop immediately.

If you want to prevent yourself from getting injured when running, you must first choose a pair of sneakers that suit you, and you must warm up before running, try to choose a plastic track, and your running posture must be correct.

Before running, you should do a good job of warming up, try to choose some flat ground, wide places for running, you need to prepare sports equipment, run to do what you can, if you feel uncomfortable, you should stop immediately, and pay attention to the way of breathing when running.

First of all, before running, you must do stretching exercises, and when you run, you must not be able to bear weights too much, and you must keep your breathing steady and moderate speed. Don't drink water while running, or sit down after running.

It is necessary to pay attention to warming up next to the ants before running, to maintain a certain rhythm of exercise, to supplement the appropriate amount of sugar before running, not too long to exercise, and to do stretching exercises after running.

Exercise can**, do not need to pay attention to the recovery and intake after exercise, this idea is wrong, when the body is in a state of hunger needs to replenish energy, otherwise it will cause the risk of eating after the auspicious, when running to maintain a relaxed rhythm of running, hunger during exercise indicates that they are losing weight.

Myth 1: Run fast at the beginning The energy in the human body is divided into fast energy and reserve energy. It's only when the rapid energy expenditure is almost the same that the energy reserve "fat" in your body starts to burn.

Myth 2: Running doesn't stretch If you want to run effectively**, you should do some stretching or relaxation exercises before running. Myth 3:

Running with any pair of shoes Experts say that the soles of sneakers are too flat, the cushioning function is not ideal, and the knee is injured due to the occasional burning. Shoes are the most important piece of running equipment. When choosing professional running shoes, be sure to pay attention to your size.