Four words in the golden sentence of running

The four words in the running golden sentence are as follows:

Tenacious struggle, pursuit of Excellence, self-challenge, surpassing dreams, challenging the limits, creating brilliance, forging ahead, giving up who I am, working hard, pursuing dreams, never giving up, full of confidence and high morale.

Benefits of running: Running can enhance cardiopulmonary function, increase metabolic rate, reduce body fat, enhance immunity and improve sleep quality.

2, running skills: the correct running posture can reduce the risk of injury, it is recommended to keep the body upright, arms swing naturally, light footsteps and so on.

3. Running equipment: Choosing the right running shoes can reduce the damage to the feet, and at the same time, you need to prepare breathable sportswear and kettles.

4. Time and place of running: When the air quality is good in the morning or evening, it is suitable for outdoor running, and the treadmill in the gym can be carried out at any time.

Precautions for running

1, Warm-up Exercise: Before running, it is very necessary to have proper warm-up exercise. Warm-up exercise can help raise heart rate, promote blood circulation and prevent sports injuries. Warm-up exercises can include jogging, joint activities, muscle stretching and so on.

2. Choose the right running shoes: When running, a pair of suitable running shoes is very important to support and protect your feet. When choosing running shoes, we should consider the size, comfort and cushioning performance of the shoes. It is recommended to buy running shoes in professional sports brand stores and ensure that the shoes fit after trying on.

3. Control speed and distance: When running, you should control speed and distance according to your physical condition and athletic ability. Beginners can start jogging and gradually increase the speed and distance. Don't run at high intensity and for a long time at the beginning to avoid sports injury.

4. Keep the correct posture: When running, keep your body straight, your arms swing naturally, and your elbows bend about 90 degrees. In addition, pay attention to the heel landing first, and then push the body forward with the sole of your foot. This can reduce the impact on the knee joint and reduce the risk of injury.

5. Breathing patterns: When running, keep breathing patterns. Generally speaking, you can use the breathing mode of "two steps and one breath, two steps and one breath". When accelerating the sprint, the breathing frequency can be appropriately increased to provide sufficient oxygen supply.

6. Replenish water: During running, pay attention to replenish water in time. It is recommended to add proper amount of water before, during and after running to prevent dehydration. At the same time, it is necessary to avoid running in a high temperature and high humidity environment for a long time, so as not to cause health problems such as heatstroke.

7. Pay attention to body signals: Pay attention to your body reaction when running. If you have discomfort symptoms such as dizziness, chest tightness and difficulty breathing, you should stop running immediately and seek advice from your doctor.

8. Recovery and rest: After running, you should do a good job of physical recovery. Appropriate stretching exercises can be carried out to help muscles relax; At the same time, we must ensure adequate sleep and nutrient intake, so that the body can be fully repaired.