How to run healthily

Some people like to exercise in the evening, while others like to do morning exercises. In fact, for the vast majority of people with normal constitution, as long as they avoid half an hour before meals, one hour after meals and two hours before going to bed, they can do physical exercise at any other time. If they have formed the habit of doing morning exercises, they will certainly benefit a lot from sticking to it, and there is no need to do it again in the future.

But running should also pay attention to several matters:

1, "I want to run every day", if I think so, I'd better control it within 5 times a week, because beyond this range, I may unconsciously accumulate fatigue of bones and joints and psychological pressure.

2, small step running: reduce the muscle strength of each step of running and reduce consumption.

3. Don't bow your head, look up and keep your eyes on the front, so as not to hurt the cervical vertebra.

4, the feet should be light, and the "waste" is too heavy, which will increase the burden on the bones; When your feet touch the ground, your knees should bend slightly.

5. Focus, that is, don't watch TV while exercising.

6. Under normal circumstances, four steps and one breath are appropriate, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.

7. At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk for a few hundred meters, and take a combination of running and walking.

8. Don't stop to have a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.

9. Replenish water in time. Take a rest for 5- 10 minutes before drinking light salt water or warm water, but avoid drinking cold water or frozen drinks and replenish water in time. Take a rest for 5- 10 minutes before drinking light salt water or warm water, but avoid drinking cold water or frozen drinks.