What Are the Effects of Running?

Running is defined as the use of foot movements by terrestrial animals. Its definition of movement is a kind of pace, and your feet don't hit the ground at the same time. It can also be an aerobic or anaerobic exercise.

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march at the double, run forward according to the prescribed posture, run away.

Running is a daily convenience

posture

The running posture should be reasonable. The upper body should be straight and lean forward slightly, with your shoulders relaxed, your elbows bent naturally, and your arms swinging back and forth on both sides of your body. During the running process, the feet need to run elastically and fully on the ground. The stride does not need to be large, but the stride frequency and stride must be kept substantially uniform. Pay attention to the body's center of gravity is stable, do not have large fluctuations ^[2]

Running in shoes is easy to reduce injuries, but it is easy to cause flat feet

Put on

First 60 minutes

The food you eat before exercise is to provide

Before running

The internal organs and limbs of the human body need a process of adaptation from a relatively static state to a more intense activity. Therefore, people must also make appropriate preparations before running to enable the physiological functions of the body to work in coordination while moving. If you do not prepare before running, sprains of joint ligaments and tendons often occur during long-distance running. In particular, running tightly together is more likely to happen. Before running, you can do the following preparation activities:

(1) Stand with hands on hips and alternate activities

Floor buffer

If you have observed others running carefully, you will find that many people are landing on the soles of their feet, and they sound louder when they land. The correct action is to run with the neutral foot on the ground when the foot is vacated and the foot should not touch the ground. This is for

Fitness running exercises are generally best arranged in the morning, followed by around 7 am and 5 pm. Middle-aged people usually work out in the morning because of work. One is not to conflict with work. The other is to run in the morning with fresh air.

The running application helps you record various parameters and save running trajectories, so as to tailor a personalized running plan for you, and you will become a good companion during your running.

Running protection feet

(1) The morning exercise runs as soft as possible. It is best to practice running on the running track in the sports field, not running on very hard ground.

(2) Do not wear hard-soled shoes when running. Try to wear softer and thicker shoes. It is best to wear sports shoes and rubber shoes. You can also wear cloth-soled shoes without rubber shoes.

(3) The running posture should be scientific and reasonable. The heel should be touched to the ground first, and the transition to the soles of the feet should be made quickly, so as to facilitate the cushioning action and reduce the resistance when landing. Stretch your legs back. When your feet fall to the ground, you need to make good use of cushioning power, not too fierce. Running this way makes your feet feel light and flexible, and you can reduce the burden on your feet, which is durable and avoids injuries.

(4) When running, the shoelace should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Frequently use hot water to soak your feet. Wash your feet with hot water at least after each morning run and before going to bed each night. It can reduce the stickiness of the muscles of the lower limbs, enhance the elasticity and extension of the ligaments of the joints, and prevent injuries Pain, this is good for morning exercises the next morning.

(5) Before and after taking part in the morning exercise, you must do a good job of warm-up and finishing activities, especially the lower limbs, hips, ankles, muscles, tendons, and ligaments. These are also very important for protecting your feet.

Three taboos for running

Experts point out that in some cases, it is necessary to be prepared before the exercise, and if you encounter heavy fog or haze, you should cancel the scheduled exercise plan. Pay attention to the following points when exercising:

Don't prepare for exercise. Doing simple limb exercises before physical exercise is good for safe and effective exercise. Because in the cold winter, the human body is significantly reduced in the elasticity and ductility of muscles and ligaments due to the cold stimulation, and the flexibility of the whole body joints is much worse than in summer and autumn. Failure to do warm-up exercises before exercise can easily cause muscle or ligament strains or joint sprains, which can prevent exercise from being performed normally.

Second, avoid exercise in foggy weather. Fog is made up of countless tiny water drops, which contain a lot of harmful substances such as dust, pathogenic microorganisms and so on. If you exercise in foggy days, due to the increase in breathing volume, more toxic substances will be absorbed, which will affect the supply of oxygen, which will cause symptoms such as chest tightness and dyspnea, and severe cases will cause rhinitis, pneumonia, tracheitis, and conjunctivitis. And other conditions.

Three bogey do not pay attention to keep warm. Do not neglect to keep warm while exercising, otherwise it will cause colds and colds. When the weather is cold, you can gradually reduce your clothes after your body heats up. You do nt need to take off your clothes immediately when you start exercising, or do nt take off your clothes when you are sweating, otherwise you will catch a cold.

Running sport type

Long-distance running

Long-distance running is referred to as long-distance running, and English is long-distance running. The original project was a 4-mile and 6-mile run, and it was gradually replaced by a 5000-meter run and a 10,000-meter run from the middle of the 19th century. According to records, the earliest modern long-distance race was a professional race held in London, England on April 5, 1847. British Jackson won the 6-mile race with a time of 32 minutes, 35 seconds and 0 seconds. The men's and women's 5,000-meter and 10,000-meter runs in the Olympic Games. The men's event was included in 1912; the women's 5000-meter race was included in 1996, and the 10,000-meter race was included in 1988.

sprint

Dash is a type of track and field events, generally including: 50 meters, 60 meters, 100 meters, 200 meters, 400 meters, 4 × 100 meters relay, 4 × 400 meters relay, etc. Its sports characteristics: people run the specified distance on the determined track at the fastest speed at the same time, and the winner is the winner; the performance of the human body is to maximize the performance of the human body. Give play to human instincts and provide energy in the form of anaerobic metabolism.

Middle and long distance running

Middle and long distance race is an abbreviation for middle distance and long distance race. It is a track and field event with a distance of more than 800 meters. The middle distance runs are 800 meters and 1500 meters for men and women; the long distance runs include men's 5000 meters and 10,000 meters, and women's 3000 meters, 5000 meters and 10,000 meters. Middle and long distance running is a long-established and universal sport. In the ancient Olympic Games more than 2000 years ago, there were middle and long distance running competitions. In the 19th century, the middle and long distance running has been popular in Britain, and later countries around the world have also started. Since 1910, China has also had middle and long distance races.

Running to lose weight

When running, you should pay attention to your eyes and look straight ahead. Don't always shake your head left and right, stare at the things in front to give yourself motivation: I want to run there, where I want to go. Looking around not only affects efficiency, it also makes your mood worse, and loses motivation as you run, so people who want to lose weight remember to run.

The best time to run to lose weight is in the morning or evening, because these two periods are the most suitable periods for running, and the time of running should be determined according to your own situation. Don't blindly set yourself a high plan, if you can't complete it Will be discouraged, will cause a bad impact on weight loss next exercise.

When running tired, you can take a break occasionally, don't take too long, don't stop, walk slowly and wait until the rest is enough to continue running, and keep cycling the rule of running to walking and then running. And when running, the speed should be uniform, do not rush and sprint, after exhausting the strength in the front, you will lose strength. So control your running speed.

If you really ca nt keep up, encourage yourself more, do nt say I m tired or I ca nt keep up, and encourage yourself You re okay, I can still Inspiring yourself in this way is also a good way to decompress and promote.