1. Test exercise intensity
Friends who are running for the first time must not exercise blindly. First, plan for 300 meters, 500 meters, 1 kilometers, etc., and then increase them in sequence, and run within their own acceptable range. In this way, you can roughly know how many meters you can run, you can exercise targeted, and then improve your endurance.
2. Don’t run on hard ground
Running on hard ground will increase the load on the joints of the lower extremities, and it is easy to get injured. Choosing a soft and flexible venue can effectively reduce the load on the joints of the lower limbs, protect the knee joints, and improve our running speed.
3. Avoid running downhill when running outdoors
Running downhill has a great impact on your knees, so try to avoid running downhill. In special areas, pay attention to slowing down the speed and making the stride smaller to prevent the center of gravity from being unstable.
4. Warm up for running can not be ignored
Warm up properly before running to allow the joints to adapt. In the process of human body temperature rising, the muscles can be “warmed up”, which not only can run faster, but also can effectively reduce or even avoid sports injuries.
5. Stretch in time after running
Don’t sit or lie down immediately after running. Choose to walk slowly for 10 minutes or do some stretching exercises to make blood flow more smoothly, avoid damage caused by blockage of the knee joint, and prevent long calf muscles.
6. Correct running posture
One puts the feet on the ground, two balances the body and moves forward, and the third lifts up. Only the correct running posture can ensure effective exercise without injury.
7. Running breathing has doorways
Open your mouth slightly and press the tip of your tongue against your palate to allow air (especially the cold air in winter) to enter the mouth from both sides of the tip of your tongue, so as to avoid direct inhalation of the trachea and cause coughing and other uncomfortable symptoms.
8. Choose the right sports equipment
Running shoes are the first necessity for running. Professional running shoes are light, moderately soft and hard, and have a certain cushioning function. The second is a pair of sweat-absorbent and deodorant socks to avoid the embarrassment of foot odor after running.
Do not wear sports shoes barefoot for any exercise, even if you just walk for 10 minutes. Often at the end of a ball game or a physical education class, it is found that the feet are worn out with blood blisters. In addition to the possibility of shoes that do not fit the feet, the improper socks are also a very important reason. Introduction to sports socks buying skills 1. In the choice of material, it is necessary to choose pure cotton texture. The pure cotton material is soft, absorbs sweat, and feels comfortable to wear, especially during outing sports. The disadvantage is that the cotton fiber does not have a very good moisture removal effect. When the cotton fiber gets wet, it dries very slowly. 2. Wear special sports socks for special items. Participate in certain sports to wear special socks, some antagonistic events, such as football, socks have a high waist, the purpose is to protect the lower legs, must not be ignored in sports. 3. The elasticity of sports socks is better. The socks with good elasticity fit snugly and won’t slip. After washing the socks with poor elasticity, the fibers are clumped, resulting in deformation of the socks and uneven parts. People may feel abraded during exercise. When shopping for socks, look at whether the elastic fiber at the waist (luokou) of the socks is broken. If it breaks, you should never buy it. 4. Sports socks are not as thick as possible. It is necessary to decide whether to choose a thin or thick one according to the specific situation. Generally speaking, people who are prone to sweating should choose a thicker one; otherwise, choose a thinner one. For some sports, such as badminton, thick socks will affect the feeling of your feet, so buy thinner ones. In addition, if the ankle joint is injured, thick socks should be worn to fix and protect the ankle.