Running safety measures

Running safety measures are extremely important, many sports fans because of improper sports care measures and lead to injuries, so for running safety measures we should pay attention to take some of them?

Check your equipment

It is best to wear close-fitting clothes on the treadmill, especially do not zipper your top all the way up and let your clothes float like you are running into the wind so that they do not hang onto the machine rails. Dragging wide legged pants is also to be avoided, you should choose tight pants. Running on the treadmill. Especially if you plan to run for a long time, it is best to choose lighter running shoes. Most treadmills come with shock absorbing features, so you need running shoes with better stability.

Give the machine a "security check"

The first step in using a treadmill is not to set the mode and time, but to give the treadmill a "security check". Check whether its placement is stable, whether there is water or other foreign matter on the table, and whether the handrails are dry. Only after determining these, can ensure that when using it will not be slipped or tripped.

Clip yourself in

How to clip this? Use the clips on the treadmill to hold your clothes. The treadmill is equipped with "emergency brake clip", which is a basic safety device, put this clip on the clothes, in case of an accidental fall, the clip will drive the brake pad from the safety port to pull out, then the treadmill will immediately stop running, you can avoid being dragged by the conveyor belt.

Warm-up can not be missing

Whether it is a beginner runner or a running expert, warm-up activities must be done. Running on the treadmill also needs to warm up, which is no different from your outdoor running, including static stretching of the back, legs and hips, as well as knee and ankle joint winding.

Accelerate and decelerate slowly

Step on the treadmill and start running furiously? Wrong, the movement on the treadmill must be composed of two parts: "walking" and "running". The starting speed can be set at about 6 kilometers per hour, a minute of brisk walking, and then gradually increase the speed. Variable speed running is the same, the speed is added a little bit, deceleration should also be reduced a little bit.

Monitoring heart rate

When the exercise heart rate in the range of 65 ~ 75% of the maximum heart rate, the most significant exercise effect; when the exercise heart rate exceeds 85% of the maximum heart rate, the body is easy to fatigue and not easy to recover, the chances of sports injuries are also greatly increased. You can use the heart rate monitoring function of the treadmill, or you can wear a heart rate belt, sports bracelet or sports watch, but it is most convenient to use the bracelet and watch.

Put your arms up

Some people like to hold on the handrail of the treadmill, especially when they are tired, feeling that this is more energy-saving. But this is not a complete running posture, can only be used occasionally, such as in the acceleration, deceleration and the need to measure the heart rate, a long time to hold the handrail will actually make your back more tired, and the exercise effect is also discounted. So swing your arms naturally the same as you would when running outdoors

Don't talk while running

When running outdoors, the advice of sports experts is that in order to monitor the road conditions, it is best not to bring headphones. On the treadmill, you don't have to think about the road, but you can listen to music and watch the TV in front of the treadmill, but your extra activities are limited to these two things. Playing with cell phones, taking pictures, chatting with companions will distract you, looking left and right, suddenly turning your head is easy to make the body out of balance. Exercise to focus, these "small movements" can be avoided.

Slowly stop running

When you want to stop, don't get off the plane immediately, walk slowly for two minutes, so as not to feel dizzy. If you stop suddenly, you will feel dizzy and unstable. It is best to let your heart rate drop to below 120 beats per minute when you finish training, and wait for the table to stop completely before getting off the treadmill, as many accidents happen at the end of exercise. If you set a faster speed, then you need to slow down properly when drinking water, changing cell phone music, or adjusting clothes, and pause when necessary.

Pay attention to the temperature and cold wind

If the wind is strong, it will go through your clothes to blow away that warm layer of warm air. Your movements will also increase the movement of cold air giving it a chance to enter close to your body. If the temperature drops below 0 degrees or the wind chill index reaches minus 20, then it's better to pedal.

Watch out for frostbite

In very cold weather, watch your fingers, toes, ears and nose. They may start out numb, but should warm up after a few minutes of running. If you find hard greenish cold patches on your skin, you may have frostbite. Return to a warm room immediately and slowly warm up the traumatized area. If you still feel numb, go to the emergency room.