1. Check your body before running
The elderly who participate in morning running should first check their bodies to see if they are suitable for running. After being approved by the doctor, you can run in the morning. Long term persistence will have a positive impact on your health.
2. Eat properly before running
Whether or not to eat before morning running varies from person to person. For example, people with poor physical fitness or illness can eat something appropriately to prevent hypoglycemia. But don’t overeat, because after a full meal, blood will concentrate in the gastrointestinal tract to help digestion. If you exercise at this time, it will affect the flow of blood and cause indigestion.
3. Choose the right time and environment for morning running
The time for morning running should not be too early. For the exercisers with plenty of time, such as the retired elderly, the morning running can be arranged between 7:00 and 9:00. In addition, we should choose open places with good air conditions for morning running, such as rivers, parks, squares, sports fields and other places. Although the streets with heavy traffic are busy, the air pollution is serious, and the traffic is very unsafe. It is recommended that the elderly running in the morning should stay away from the streets and roads.
4. Control the distance and speed of running.
The frail elderly should first jog for a short distance, and then gradually increase the distance. The speed is generally 30-40 seconds to run 100 meters (the amount of exercise is equivalent to fast walking). Those with better physical strength can run a long distance, but the speed should be equivalent to fast walking. In addition, don’t run too vigorously, and don’t exercise for more than an hour. It’s appropriate to sweat and warm up slightly.
5. Pay attention to breathing when running
When running in the morning, your breathing should be natural, even, smooth and free, deep and long without holding your breath, which is in harmony with the rhythm of running. If you are out of breath, it means that your body is not adapted to the fast speed. At this time, you should slow down and adjust your breathing. The pace of running should be small, not landing on the ground first. In addition, running shoes should be flexible and light as far as possible, and there should be a sponge cushion inside the shoes. Warm up before running and keep warm after running.