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You need to know about running

Jun 20, 2018

Running is not as easy as you think

Most people think that running is a very simple matter, but it is not.

Running is one of the person's instinctive reactions, but to achieve physical exercise through the form of running, you must know its correct methods and techniques.

First of all, to master the correct running posture. Using the wrong running posture for a long time will cause our knees to be seriously damaged. It not only fails to exercise, but is counterproductive.

For example, during running, the body is perpendicular to the ground: This posture will cause greater pressure on our joints, which can easily cause damage to the joints. Excessive steps during running can easily lead to physical fatigue. This kind of fatigue accumulation It is also one of the reasons that can easily lead to chronic injury to the body. The method of heel landing is used during running: This will cause greater stress on our ankle joints and it will easily lead to ankle injury. In the correct running posture, the body should be slightly forward, the pace should not be too large, use the middle of the foot to touch the ground, the pace is light, the shoulders relax, arms naturally swing to the chest, and relax the core muscles. This will minimize wear and tear on our joints during running.

Second, to learn the right way to breathe often running people have had this experience, if you adjust the bad breath, it will not run for a long time breathless, and then clenched teeth to run a few steps, it is a bit difficult to breathe. Having the correct breathing method will make running easy and lasting. There are two ways to breathe while running: one is to breathe only with the nose, and the other is to breathe together. At the beginning of running, or when the speed is slow, the oxygen demand is small, and the oxygen demand can be met only by breathing with the nose. When the running time is longer or faster, the mouth should be opened with breathing to relieve the pressure of the respiratory muscles. At the same time, the breathing rhythm should closely match the pace. Usually the rhythm of jogging is a call every 2 to 3 steps, every 2 to 3 steps and a breath, and keep breathing evenly, so that it will feel brisk to run up. Pay attention to the depth of breathing when running for a long time. Many people do not pay attention to the depth of breathing when running, so when they continue to exercise for a long time, they will have shortness of breath, resulting in feelings of chest tightness and difficulty breathing. Although some people pay attention to inspiration, they often overlook the depth of exhalation. Taking deep breaths as much as possible during running can supply more oxygen to the body and slow down fatigue. Running warm-up I teach you that the internal organs and limbs of the human body need to adapt from a relatively static state to a stressful activity. Therefore, proper preparations must be made before running so that the physiological function of the body can work in a coordinated manner. If you don't do preparatory activities before running, joint ligaments and tendon sprains often occur during running, especially if you are in a tight bed and you are more prone to injury. We can warm up with body stretching. Stretching before running can prevent injuries. Stretching after running can relax muscles. Here we will introduce a set of stretching before and after running that can effectively stretch our body and avoid or reduce the damage caused by running to our body. 

The First, choose standing. Hold each other with palms of your hands and push them up until you feel tight. Stop and hold for 10-15 seconds. Then hold the other hand with your elbow, pull it slowly toward the head, stay for 15 to 20 seconds, change to the other side, and repeat the same action for 6 to 8 times.

Second, the feet are open shoulder-width apart, knees slightly bent, one hand straight up and stretched across the head, the other hand naturally placed in the abdomen, the waist bent outwards, the other hand naturally placed in the abdomen, the waist outward Bend extension, stay for 10 seconds, change sides, and repeat the same action 6~8 times. Then stand on one foot, grasp the other foot's ankle, and slowly pull it back to the hips, to keep the pelvis do not tilt, and the trunk upright, stay 15 to 20 seconds, change sides, repeat the action 4 to 6 times;

 Finally, use sitting posture. Sitting on the floor, placing your left foot flat, crossing the other leg into a curved shape, placing your right hand near your buttocks, slowly pushing your right hand into the right knee until you feel tight muscles, and stay for 15 to 20 seconds. Edge, and repeat the same action 4 to 6 times. Then, while sitting, keep your feet close together, let your legs relax toward the floor, hold your hands on your ankles, place your elbows on your thighs, and slowly push your thighs down until your thigh muscles are tight and stay for 10 seconds. In harmony with the rhythm of breathing during the whole movement, let the body and mind completely relax.

Exercise should pay attention to running an empty stomach should not run. Many people get used to getting up and running in the morning and eating breakfast afterwards. This is bad for the body and it is prone to hypoglycemia. Before going for a run in the morning, you should drink some sugar water or eat fruit. This will give your body some energy to start and it will be more conducive to health. After the end of the run, you can rest for 20 to 30 minutes to restore the cardiopulmonary function to a stable state. At the same time, the gastrointestinal system is properly prepared and begins to eat breakfast. I should not run after a meal. Running immediately after a meal can cause a decrease in gastric acid secretion, affect the digestion of food, and it can cause stomach problems over time. It is usually better to run for 1 hour after a meal. The road should not be running. Running on the road with serious air pollution will inhale more dust and harmful gases, which will increase the damage to the body. Therefore, the best choice for running exercise in the air fresh parks, grass or soft and hard suitable for soil roads.

 Severely obese people should not run to lose weight. As obese people are physically bulky, the knee and ankle joints will be subjected to large impact during the running process, which will easily lead to irreversible sports injuries. It is recommended to use swimming, cycling and long-distance walking to lose weight, etc. After control, start running and gradually increase running frequency and duration.