The correct way to run is mainly from these three aspects.
1. Running posture
The correct running posture should be as follows: first, when landing, try to control the position of the ankle directly below the knee, or slightly behind it, and the bending at the knee will play an excellent buffering role; Second, the position of the foot tribe should be controlled as far as possible in the forefoot, especially the center of gravity should be located between the big toe and the second toe; At the same time, we should control the stability of the body and not shake it from side to side.
2. It's time for running
It is recommended to run 3-4 times a week for 40-60 minutes each time. The longer you run, the better. You should make a running plan that suits you according to your physical condition. Generally speaking, the suitable time for exercise is 6: 00 am to 8: 00 am and 5: 00 pm to 6: 00 pm. You can arrange it according to your own time.
3. Driving speed
Try to keep a constant speed when running. Running at a constant speed can keep breathing smooth and body heat consumption normal. Running too fast will lead to faster water loss and collapse.
4. Control of the amount of exercise
Running exercise, we must abide by the basic principles of physical exercise, step by step, do what we can, and persevere. Teenagers should master a proper amount of exercise when they are doing middle and long distance running. Self-feeling is an important index to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever all over the body, reddish complexion and sweating, indicating moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit.
Precautions for running
1. Run in a reasonable posture. 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. 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. Pay attention to exhaling gas from the lungs as much as possible every breath to increase the effective ventilation.
3. Sports shoes should be suitable, and shoes should be clean and free of sand. Sports clothes should be as loose as possible, but keep warm, especially for long-distance running in winter. Keeping warm is very important. You can wear a hat and gloves.
4. The requirements for running venues are not high, but for teenagers' long-distance running exercise, the ground should be soft, flat and free of foreign objects. If you exercise on the road, you should pay special attention to safety. ?
5. Stretch before and after running. Do some light leg press and squat exercises before running, which will help your heart and muscles get into motion more quickly. After running, you need to do some stretching exercises to relax your muscles.
6. Replenish water and electrolyte in time during running, which can promote blood circulation in the body, otherwise it will easily cause dehydration.
7. You can't run long distances on an empty stomach. Long-distance running consumes a lot of calories and fat, and running on an empty stomach is easy to cause hypoglycemia. Therefore, some food should be properly supplemented before long-distance running. You can eat some chocolate before long-distance running and supplement some mineral drinks during exercise.