1. How about running barefoot
1.1 running is not only good for your body, but also helps to improve your memory. Recently, psychological researchers found that after running barefoot, participants’ ability to recall and process information improved, but running with shoes had no such effect.
1.2 the researchers selected 72 volunteers and asked them to run barefoot or in shoes for 16 minutes at their own speed. Before and after running, the researchers tested the participants’ memory. The results showed that participants’ memory improved by nearly 16% after running barefoot, but they did not show the same effect when running in shoes. Researchers believe that when people are running barefoot, they need to pay special attention to the ground environment to avoid stepping on objects that will hurt their feet, so as to mobilize more cognitive functions such as memory, which leads to this difference.
1.3 this research result shows that paying attention to small details in life will have a significant impact on memory. Therefore, when running, you might as well run barefoot on the pebbles in the park, which is fun and can improve your memory.
2. What do you need to be prepared for running
2.1. Head and shoulder
Running Essentials – keep your head and shoulders stable. Your head should be facing the front. Unless the road is uneven, don’t look forward. Keep your eyes on the front. Relax the shoulders properly to avoid chest.
Dynamic stretching – shrugging. Relax and droop your shoulders, then shrug up as much as possible, stay for a while, and repeat after restoration.
2.2 arm and hand
Essentials of running action – swing the arm forward and backward with the shoulder as the axis, and the range of left and right movements shall not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the angle of elbow joint should be about 90 degrees.
Power extension – lift the elbow and swing the arm. The two arms are in a ready starting position one by one, and the elbow joint of the back swing arm is raised as far as possible, and then the front swing is relaxed. As you move faster, you will lift higher and higher.
2.3 trunk and hip
Essentials of running movement – keep upright from the neck to the abdomen, not lean forward (unless accelerating or going uphill) or backward, which is conducive to breathing, balance and stride. Don’t sway your torso from side to side or undulate up and down too much. When swinging the legs forward, actively send the hips. When running, pay attention to the rotation and relaxation of the hips.
Power stretch – lunge and leg press. Open your legs back and forth, shoulder width apart, and slowly press the center of your body down to muscle tension, then relax and restore. Keep your torso upright at all times.
3. What are the benefits of running
3.1. Improve sleep quality
By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also be improved.
3.2 “ventilation” function
In the process of running, the volume of the lungs increases from 5.8 liters to 6.2 liters on average, and the carrying capacity of oxygen in the blood also increases greatly.
3.3 “pump” force increases greatly
During exercise, the frequency and efficiency of heart beating are greatly increased, and the heartbeat, blood pressure and the elasticity of blood vessel wall are also increased.
How long is it appropriate to run every day
How long it is appropriate to run every day? The effect of morning exercise is not as good as that of evening exercise, so we might as well put exercise in the evening. Run at night at least three times a week, and each time should be controlled between half an hour and an hour. Of course, the intensity of exercise also has certain requirements. After 5 minutes of running, the number of pulse beats cannot exceed 120 times per minute. After 10 minutes of running, the number of pulse beats cannot exceed 100 times per minute. If it exceeds, reduce the amount of exercise. If you can talk to people next to you, the intensity of exercise is OK.
How long it is appropriate to run every day, and the amount of exercise of about 1000 meters has been medically proven to have good effects. Of course, everyone can increase or decrease as appropriate according to their actual situation, but the increase should not exceed the intensity of their body’s load, and the decrease should also be reduced to the limit that can play a fitness effect, otherwise such running is just a game and useless.
5 mistakes: running is no longer healthy
1. I bought the wrong shoes
Everyone’s feet are different. To choose shoes that are suitable for you, you should go to a shoe shop and buy shoes that are suitable for your foot shape under the guidance of professionals. Unsuitable shoes will often hurt your legs.
2. Running too hard and too fast
Running is composed of a lot of hitting on the floor, so we must start with a slow pace, then gradually exert ourselves and gradually improve. If it is too heavy or too fast at the beginning, it will often lead to pain and injury.
3. Do more exercises than you can do
Do you think other people’s training plans are suitable for you? In fact, they are not. You should face up to your own situation to exercise, such as jogging. Only by establishing a good foundation can you gradually increase the content of exercise.
4. Excessive emphasis on running posture
Don’t worry about how you look when you run. Just run out. Some people stress that you should pay attention to correct posture. If you force yourself to change your running posture, it will make your running posture unnatural.
5. Become a “slave” of watches
Many people often care about time, distance, speed and other factors, but fitness experts say that you should not wear a watch when running. Make running a pleasure.
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