It is best to run outdoors. Because of the weather and other reasons, running on the indoor treadmill is also a good choice. However, the indoor air is not as fresh as the outdoor air, and running in the same state for a long time can easily lead to tension in some parts of the body and muscles.
The speed, distance and time of jogging are determined by yourself according to the situation.
Jogging can enhance respiratory function, and the oxygen supply when jogging is 8~ 12 times more than when sitting. Jogging can obviously improve people's maximal oxygen uptake, accelerate blood circulation, enhance vascular elasticity, improve myocardial nutrition, promote blood circulation and remove blood stasis, effectively prevent arteriosclerosis and cardiovascular and cerebrovascular diseases, and delay aging.
Jogging should be brisk, starting from a short distance and gradually increasing the running distance.
Jogging relaxes the muscles of the whole body, and it is advisable to take a deep breath in the abdomen. Breathe deeply, long and slowly. You can take two breaths, two breaths, three breaths and three breaths. Pay attention, otherwise it is easy to sprain or other accidents.
When running, the knee bears 2-4 times the weight. Some people think that running will cause serious damage to joints.
In fact, the strength that human joints can bear is much greater than people think, because the cartilage of joints has no blood supply artery, and it can only get nutrition by exercising to generate suction, so people who exercise regularly have thicker and stronger knee cartilage, and the probability of suffering from arthritis is lower. There are two reasons for running injury: First, overweight puts too much pressure on the knee joint; Second, the wrong running posture can easily cause ankle and joint injuries.
Barefoot running is convenient for the sole to land first, and the pace is elastic, which can reduce the impact force, exercise the muscles of the calf and foot, and put the positive charges accumulated by the human body on the ground, so the fitness effect is better.