1. How to avoid injury by running? Pay attention to posture
The running posture should be reasonable. The upper body should be straight and slightly forward, the shoulders should be relaxed, the elbows should be bent naturally, and the arms should swing back and forth on both sides of the body. In the process of running, the full foot landing running with elastic feet does not need 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 do not have large fluctuations.
2. How to run can avoid injury and adjust breathing
Breathing during running is very important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth need not be too wide. The tongue can be rolled up to prolong the time of air in the mouth and reduce the irritation of cold air to the respiratory tract. Every breath should pay attention to exhaling as much gas as possible from the lungs to increase the effective ventilation.
3. How to run can avoid injury, pay attention to speed
For a runner, there are many ways to carry out speed training: go to the track and field, repeat all kinds of short distance running; Play speed games; Run down the hill quickly; Participate in competitions, etc. Speed training is OK for everyone, but it has a greater effect on the elderly, because it maintains the good biomechanical structure of the human body while maintaining the gait, and these two will gradually disappear with the growth of age. Many adults who have never run think that they are only adapted to jogging at the speed of 10 minutes per mile day after day, regardless of the intensity and speed of running. This is incorrect.
4. How to avoid injury by running? Warm up before running
Warm up by some simple stretching actions before running, move muscles and ligaments, and put the body into motion, which can avoid muscle injury or ligament strain during running.
5. How to run can avoid injury, and pay attention to the signals sent by the body during the process
Before sudden death or knee injury occurs during running, the body will send out signals. Therefore, to avoid running injury, you should pay attention to these signals. In case of breathing difficulties, dizziness and slight knee pain during the process, it is recommended to stop running and rest to one side. Never try to be brave and continue running.
1. Better skin
Research shows that physical exercise can help resist skin aging and make skin look younger, even 10 years younger. Because exercise can accelerate blood circulation and improve skin metabolism.
And when you exercise, sweat can take away a lot of dirt in your pores. Many large pores and acne problems are caused by these dirt deposits. After these dirt are removed, the corresponding skin problems will naturally improve or even disappear.
2. Reduce the incidence rate of breast cancer and other cancers
For women, reducing the incidence rate of breast cancer and other cancers has a lot to do with the number and intensity of sports. Women who regularly participate in exercise, including running, especially those who run for more than 4 hours a week, have a 37% lower incidence rate than those who sit at work and at home for a long time.
3. Keep your bones healthy
Modern medicine has confirmed that the bone mineral density of the human body will decrease by 0.75% – 1% every year after the age of 30, and running and other sports using self load are effective ways to strengthen bones.
4. Stay away from high blood pressure and diabetes
Regular running can lower the blood pressure at rest and prevent and treat diabetes. Generally speaking, women who are active in exercise have a 54% lower probability of cardiovascular disease than women who are inactive.
1. Wear a pair of shoes at random, because the fitness effect will be greatly reduced, and it may also indirectly lead to knee injury. Because the sole of ordinary shoes is flat, the cushioning effect is not ideal, and the adverse effect on the foot during running is relatively large. In addition, don’t wear too large shoes to run, because it is easy to sprain your feet. It is recommended to buy professional running shoes to become a professional runner.
2. Sit down immediately after running, walk slowly for hundreds of meters, and then sit down and rest after your body is relaxed, because once you sit down after running, your muscles are still tense, and it is easy to have uncomfortable symptoms such as foot numbness and foot soreness.
3. Drink a drink after running to relieve hunger and thirst. Although it is not impossible to do this, it may be harmful to your health, because drinking a 350 ml bottle of beverage is equivalent to running for half an hour in vain, so it should be avoided.
4. Take a bath immediately after running, and then go to work. Because many people are in a hurry at work, they are prone to make such mistakes. In fact, this should be avoided, because after running, the pores of the body are in an expanded state. If you take a bath immediately, you will easily catch cold.
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