It only takes 5 minutes to warm up, reducing the risk of injury. Start with aerobic exercise, such as jogging. You should sweat at first, but you shouldn't feel tired. Do some flexibility or stretching exercises. For example, exercise the muscles of legs, hips, hips and back-after all, these parts will participate in your running. Because of the low-intensity aerobic warm-up exercise before stretching, your muscles will become more flexible and less likely to be injured due to the increase of temperature and circulation.
2. Have a correct running posture.
When running, looking forward and leaning forward will help to improve the balance of the body and maintain the weight in the middle of the foot, not the heel or front. When running, you should not hear heavy footsteps and shake your body. Keep your hips stable, and don't waste your energy by swinging-it will only slow you down. Your arms can be used to push you forward, bend 90 degrees and relax your hands. In order to take a deep breath regularly and rhythmically, don't take shallow breaths or quick breaths. Try to take a deep breath every two steps.
Step 3 pay attention to the rhythm
Rhythm is a skill that long-distance running must master. This rhythm is not only the rhythm of your feet slapping the ground, but also how to adjust the frequency of your feet slapping and exhaling. For example, you can run two steps to breathe once, or run three steps to breathe once. This can effectively reduce fatigue. Long-distance running is best to breathe in four steps, because long-distance running belongs to aerobic metabolism and participates in the circulation of human organs, especially the respiratory system. In the process of running, the human body's demand for oxygen is increasing. Generally speaking, it is appropriate to breathe in four steps and keep this rhythm. As far as the way of breathing is concerned, it is best to breathe through the nose, mouth and nose.
Choose light clothes.
Tight underwear must be soft to avoid long-term friction and discomfort. It is best to choose special running shoes. When running, you'd better stay ahead for a while, so you can save some energy. The last 600 meters or so, of course, as long as you have the same physical strength, there are certain risks. Of course, if others are too busy, they can not follow. Maintaining a comfortable speed is the most important thing.