Running is a kind of sports, and running can relax our mood, and many people like running. Running is by skills, so what skills should we master in running?
Pay attention to water replenishment before running in summer
It's normal to sweat during running in summer, but it's not normal for most runners to replenish water.
About sweating, this passage is interesting: sweating is divided into active and passive. The so-called passive sweating refers to sweating caused by sultry weather and irritability, which is detrimental to the human body. On the contrary, sweat from active movement of the human body is called active sweating. It is conducive to maintaining the temperature in the human body and emitting heat, which is beneficial to people's physical and mental health.
First of all, I want to convey a concept to everyone: drink water before you feel thirsty. This is the first rule of running in summer.
How to replenish water in summer? Drink 500 ml of water two hours before running (the common disposable paper cup is about 250ml full); Go to the toilet again before going out, and then drink about 200 ml of water.
Don't do static stretching before running
Static stretching is generally placed before and after training, while static stretching before training is currently controversial.
Since the 1980s, many studies have proved that static stretching before exercise will reduce muscle strength output, especially before explosive sports (such as running, jumping, throwing, etc.), which will have a negative effect on performance.
During static stretching, our body posture remains unchanged, while during dynamic stretching, a certain part of us needs to move.
Before running, we should use dynamic stretching. Dynamic stretching can make us quickly enter the state of exercise, which is conducive to improving the blood flow of our moving organs, and can make us quickly enter the state of stress, so as to prepare for the next exercise.
Dynamic warm-up can also open all joints of the whole body, reducing the risk of injury.
Tying shoelaces is also important
Before running, you need a professional way to tie your shoes, otherwise your shoes may not heel, or even squeeze your feet.
If the shoelaces are not tied well, which makes the feet uncomfortable, it will not run far, and it will increase the risk of injury, and even someone's toenails will be squeezed out.
I have such a painful experience myself. Do you think it's scary?
When tying the shoelaces, you should first push your feet to the end, leave space in front, don't tie the shoelaces at the front too tightly, and tie the shoelaces near the ankle tightly, so that the shoes can heel.
At first, you must jog
The secret of long-distance running for beginners lies in this word - slow.
Marathon lasts forever, and the word "slow" is always around.
Why do you hate running? Because you run too fast, your heart rate is too fast, you breathe too fast, and your body is in an anaerobic state. So it's hard to run, let alone enjoy the fun of running. Therefore, long-distance running is to be slow, slow can run long, slow can run comfortable.
You don't need to look at your watch or measure your heart rate. When you run, you feel so slow that you can just talk. At this time, you can keep breathing with your nose, and it's a little hard to talk, but it doesn't have a big impact. Yes, that's the speed. Now you can run at least twice to three times longer. For example, you used to be very tired after running 1 km. With this speed, you can easily run 2-3 km. If you don't believe it, try it tonight.