What should I pay attention to when running for a long time? Now more and more people like running. Running can bring many benefits to people, but there are also many places to pay attention to when running. Here are some things you should pay attention to when running for a long time.
What should I pay attention to in long-term running 1
Run slowly.
We all know that different running speeds have different stimuli to the cardiovascular system, and jogging has mild stimuli to the heart. Generally speaking, everyone's basic pulse number is different. For example, some middle-aged and elderly people are jealous because of bradycardia, and the morning pulse is only fifty or sixty times per minute, while some young and middle-aged people reach seventy or eighty times per minute. Therefore, it is more appropriate to control the initial healthy running intensity according to the pulse times per minute obtained by multiplying your morning pulse times by 1.4 to 1.8.
Take a small step.
The purpose of running short strides is to actively reduce the muscle strength of each step, and the purpose is to extend the running time as much as possible. There are many people who exert too much pressure on their ankles when running, and local fatigue occurs before they run far, which often makes people give up running. The stride is small, but the movements should be balanced.
Run a long distance
The most important point of long-distance running is that the human body can "actively" consume all the blood sugar in the current blood, and at the same time, it is also consuming the excess heat accumulated in the human body. This kind of "active" consumption is the best way to reduce blood fat, blood sugar and blood pressure. As far as weight loss is concerned, it is more critical that its harm to health is almost "zero".
Pay attention to nutrition
Many people think that running is a lot of exercise and must be supplemented with more nutrition. Many people add a lot of animal maids to dress up as protein, but in fact, this supplement is wrong. When jogging, the human body mainly consumes blood sugar, and there is little demand for protein. Therefore, after running, properly supplement carbohydrates and enrich food. "Healthy Running" is a simple exercise suitable for all healthy people and patients, and its contribution to mankind is by no means single!
Give priority to running.
I want to start running healthily now, but I can't stand long-distance running. So you can walk for a while first, then run for a while, so walking and running alternately again and again can be regarded as healthy running.
The so-called healthy running, as the name implies, is mainly running, not walking. However, when some people start to exercise, they walk for 10 minutes, then run for 5 minutes, then exercise alternately, and finally slowly shorten the walking time and increase the running time until the transition to 30 minutes. If you can run healthily for 30 to 50 minutes in one breath, your health can be said to be great.
What should I pay attention to when running for a long time? 2 1. Pay attention to site selection.
Try to choose a soft venue for morning exercise and fitness running. It is best to practice running on the track of the sports ground, not on the hard ground.
Step 2 choose the right shoes
Don't wear hard shoes when running. Try to wear shoes with soft soles and thick soles, preferably sports shoes and rubber shoes. You can wear cloth shoes when you don't have rubber shoes, but don't wear hard shoes and plastic shoes.
3, master the correct posture
In the process of running and morning exercise, we should avoid the heel landing first, and use the forefoot to land first, so that the flexibility of the arch can be exerted, which is beneficial to the cushioning effect and reduces the resistance when the foot touches the ground. The rear pedal of the leg should be stretched. When your feet touch the ground, you should make good use of the cushioning force, not too hard, so that when you run, people feel that your feet are light and elastic, and you can also reduce the burden on your feet, which can last and avoid pain.
Step 4 protect your feet
When running, you should not tie your shoelaces too tightly, otherwise it will hinder the blood circulation of your feet. Always soak your feet in hot water, at least after long-distance running every morning and before going to bed every night. This can reduce the viscosity of lower limb foot muscles, enhance the elasticity and ductility of joint ligaments, and prevent pain, which is conducive to morning exercise the next morning.
5. Carefully prepare for the activities.
Before and after taking part in the morning exercise fitness run, warm-up and finishing activities should be done, especially the muscles, tendons and ligaments of hip joint, knee joint, ankle joint and lower limbs, so as to take part in the morning exercise fitness run. These are also very important for protecting feet and preventing sudden accidents in morning exercises.