Cross-country running is a running App that focuses on campus sports health. 20 19 19 February, the general office of the Ministry of Education announced the first batch of educational apps for filing, and Trail Run passed the filing.
6:30-7:40 cross-country running is counted as morning running. Running outside the above time period is not included in the effective running time of the software. The effective criteria for a single run are: the mileage of boys reaches 1.5 km, and the running pace is within the range of 4 ~ 12km; The mileage of girls reaches 1.2km, and the running pace varies from 4 to 12km.
Precautions for running:
1, posture:
Running posture should be reasonable. The upper body should be straight, lean forward slightly, the shoulders should be relaxed, the elbows should bend naturally, and the arms should swing back and forth forcefully at the sides of the body. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically the same. Pay attention to the stability of the body's center of gravity, not ups and downs.
2. Breathe:
Breathing during running is very important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be too wide, and the tongue can be rolled up to prolong the time of air in the mouth and reduce the stimulation of cold air to the respiratory tract. Beginners can suck in two steps and shout in three. Pay attention to exhaling gas from the lungs as much as possible every breath to increase the effective ventilation.
3. Strength:
With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.