Running posture should be correct
- The body is forward and the body is upright (not leaning forward or backward);
- The toes fall to the ground naturally, and every movement is relaxed;
- Lower the arms and swing forward, and expand the arms and shoulders back to expand the chest for smooth breathing;
- The buttocks are tucked directly under the body (feel the buttocks rolling under the body when running);
- Head forward and keep it just above the shoulders, not side to side.
Running breathing and rhythm should be coordinated
When running, use nose breathing and coordinate with the running rhythm, which can meet the oxygen requirements in the body. Generally speaking, according to your physical condition and running speed, you can take two steps and one breath, two steps and one breath, or three steps and one breath, three steps and one breath. As the running distance and intensity increase, the oxygen demand increases, and the breathing method of inhaling through the mouth, nose, and mouth can be used instead.
Comfortable running clothes and favorite apps
It goes without saying. You have to buy running shoes that not only make your run more comfortable, but also prevent you from getting injured. Buy clothes that are breathable and keep warm if running in cold weather. Sports bras are a must for female runners to keep you from getting rubbed on your body. A sports app you like, the app is your most loyal recorder for every runner. Every day’s data is recorded faithfully and can be shared with others.
Do more stretching before and after running
Do some stretching exercises or relaxation exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume a part of the glycogen first, so that you can run again later, and the burning efficiency of fat can be greatly improved. Before we run, we must stretch the muscles of the legs so that the calves can meet the following movements in the best state. Stretching after running can not only relieve muscle tension after running, avoid muscle tension, but also effectively maintain the perfect leg shape.
Running should be timely, appropriate, and fit
Arrange training plans according to individual differences. You have to gradually increase the amount of training according to your own reality, listen to the call of your own body, and don’t deliberately copy the training amount of others. As your age increases, you should moderately reduce the amount of training and pay attention to the running season. Fitness run no more than 4 times a week, with a total of less than 30 kilometers. If you still have the energy and strength, you can practice other sports after running, especially sports that have less impact on the knee joint.
The running diet should be matched carefully
2 to 4 hours before running, you should eat foods that are convenient to carry, have relatively high protein content, and are easy to digest and absorb; half an hour before running, drink a glass of sports drink to replenish energy for your body; be sure to add water and electrolytes during running. This is very important to maintain the balance of electrolytes in the body; after running, you can eat some energy bars to replenish energy and protein in time, which is good for preventing muscle breakdown, promoting muscle synthesis, and creating a “easy lean body”.
