What are the precautions for running exercise?

As we all know, running is a healthy physical activity. The fitness coach pointed out that running is a science, and only by mastering scientific exercise methods can we achieve the most effective fitness effect. But running should also pay attention to various problems. The following is the introduction of running exercise precautions I have compiled for you, hoping to help you.

Matters needing attention in running exercise

Running posture should be reasonable. The upper body should be straight and lean forward slightly, the shoulders should be relaxed, the elbows should bend naturally, and the arms should swing back and forth forcefully at the sides of the body. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically uniform. Pay attention to the stability of the body's center of gravity, and don't ups and downs.

Breathing during running is very important. Breathing should have a certain rhythm. At the same time, when breathing through the nose and mouth, the mouth does not need to be too wide, so 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 as much gas as possible from the lungs every time you breathe to increase the effective ventilation.

Sports shoes should be suitable, clean and free of sand (except barefoot running on the beach). Sportswear 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.

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.

Exercise time can be early morning or other time, but the time from morning is generally tight, especially in winter. Some people think it is better to have activities at 4 ~ 5 pm. The reason is that the temperature is high at this time, it is not easy to catch cold, there is plenty of time and good light, and it is not easy to have accidents. It depends on personal circumstances.

Correct breathing method for running

When people are running, the oxygen demand of human body increases with the increase of running speed. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. However, there is a certain limit to the acceleration of respiratory rate, and the most effective range is generally 35 ~ 40 times per minute. If the maximum number of breaths per minute is 60, you will breathe once and once per second on average, which will inevitably make the breathing shallow and reduce the ventilation, affect the inhalation of oxygen and the discharge of carbon dioxide, and increase the concentration of carbon dioxide and decrease the concentration of oxygen in the blood.

Pay attention to the even breathing rhythm.

When running, consciously coordinate the rhythm of your feet with the rhythm of breathing. Generally speaking, depending on your physical condition and running speed, you can take two breaths, two breaths, or three breaths. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepen breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce running? Extreme? Adverse reactions caused by appearance.

Breathe in through your nose while running.

Breathing through the nose and running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, so we should switch to the breathing mode of mouth-nose breathing. When inhaling and exhaling, we should be slow, thin and long, and exhale with a slightly open mouth, so as to avoid taking a quick breath or taking a big breath. Shortness of breath and poor sense of breath during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you should exhale through your mouth and consciously increase the expiratory volume and time.

Introduce the benefits of running.

1. Say goodbye to the bloated figure.

Many people start running because they want to lose weight. Running is really the best way to lose weight. Running burns more calories per minute than other sports.

2. Prevent your bones and muscles from degenerating.

Our bones are in harmony with your physical needs. Sitting in front of the monitor for a long time will make our bones more and more fragile. And long-term, regular exercise can keep bones healthy. Furthermore, it is to prevent our bodies from aging faster. Regular high-intensity exercise (such as running) has been proved to promote the growth of human hormones, which are drugs that celebrities keep injecting to look younger.

3. Resist diseases.

Running can reduce the risk of stroke and breast cancer. For those patients with osteoporosis, diabetes and hypertension who are easy to cause or are already in the early stage, running regularly has become a doctor's suggestion.

4. Maintain and improve the overall physical level.

Running is the best exercise that people can do. It can raise cholesterol, reduce the risk of blood clots, and exercise 50% of your lungs that are often idle. Running can also enhance immunity by increasing lymphocytes.

5. Make you more confident.

Jogging, like other solo sports, can enhance your self-confidence. Running makes you try again and again, making you stronger and more confident in yourself. He lets you really cross mountains and obstacles. When you realize that your body is stronger and more useful, you will feel powerful and free. Self-confidence is a valuable asset for runners who successfully lose weight through running and get their ideal figure.

Guess you like:

1. What are the precautions for beginners to run?

2. Precautions for running in autumn

3. What should I pay attention to before and after running?

4. What are the precautions for running on a treadmill?

5. What are the precautions for office worker fun run?