Running is loved by people as a simple and easy way to exercise. However, there are also a few things to keep in mind when running to avoid sports injuries and improve your performance. In this article, we'll look at 6 running dos and don'ts to help you run healthier and longer.
1. Warm up before running.
Proper warm-up activities before starting a run can increase muscle temperature and prevent sports injuries. Here are some suggested warm-up exercises:
1.Joint mobility: By moving the joints of the whole body, the flexibility of the joints is improved and the risk of sports injuries is reduced.
2.Muscle stretching: stretching lower limb muscles, such as thigh and front muscles, calf muscles, etc., to improve muscle elasticity and prevent sports injuries.
3.Jogging or brisk walking: Jog or brisk walk to gradually increase your heart rate and allow your body to adjust to the exercise.
2. Choose the right running gear.
The right running gear not only makes you more comfortable during your run, but also reduces the risk of sports injuries. Here are some suggested running gear:
1.Running shoes: Choose running shoes that fit your foot shape and running style and can provide adequate support and cushioning to reduce the risk of sports injuries.
2.Sportswear: Choose breathable, sweat-absorbing sportswear to keep your body dry and avoid discomfort during exercise.
3.Accessories: Depending on your personal needs, you can choose to wear accessories such as sports watches and headphones to enhance your running experience.
3. Maintain the correct running posture.
Maintaining the correct running posture can help improve exercise efficiency and reduce the risk of sports injuries. Here are some suggested running styles:
1.Keep your body straight: Keep your body straight, avoid hunching over, and keep your neck and back naturally straight.
2.Natural swing of the arms: The arms swing naturally, which coordinates with the leg movement and improves the efficiency of the movement.
3.Heel first: When running, the heel hits the ground first and then transitions to the forefoot to reduce the risk of sports injuries.
4. Control the speed and duration of your run.
The speed and duration of running need to be controlled according to the individual's physical condition and exercise goals. Here are some suggestions:
1.Speed: Beginners can start at an easy pace and gradually increase the speed as their physical fitness improves.
2.Duration: When you first start running, you can start with 20-30 minutes and gradually increase the duration, but you need to be careful to avoid overtraining.
5. Stretching after running.
Proper stretching after running can help relieve muscle soreness and promote recovery. Here are some suggested stretching exercises:
1.Leg stretching: stretch the muscles of the front and back of the thighs, calf muscles, etc., improve muscle elasticity and prevent sports injuries.
2.Lumbar stretching: Stretch the lumbar muscles, relieve lumbar soreness, and prevent lumbar injuries.
3.Shoulder Stretch: Stretches the shoulder muscles, relieves shoulder soreness, and prevents shoulder injuries.
6. Pay attention to the running environment and weather.
Choosing the right running environment and weather can improve the running experience and reduce the risk of sports injuries. Here are some suggestions:
1.Running environment: Choose a safe running environment, such as parks, playgrounds, etc., and avoid running in places with heavy traffic and uneven roads.
2.Weather: Avoid running in bad weather such as heat, humidity, haze, etc., to avoid heat stroke, dehydration, or respiratory damage.
Running is a sport that is beneficial to physical and mental health, but you need to pay attention to the above 6 precautions to avoid sports injuries and improve exercise results. By paying attention to these details, you'll be able to enjoy running healthier and longer.