Notes on night running

With the term night running into people's lives, gradually become white-collar, office workers are keen to fitness, night runners are also born. Night running can be carried out fitness, also has a certain effect on weight loss, but at the same time, there are certain safety hazards. So, what do you need to pay attention to when running at night? What are the precautions for night running?

Precautions before night running

Avoid running on an empty stomach

Do not go running on an empty stomach, resulting in the lack of strength and the result of hypoglycemia, which not only does not exercise the body, but also damages the health, which is not worth the loss.

Do not go running just after eating

Generally after eating, you need to rest and then go running, for easily digestible food, you can go running after 1 hour of rest, and those for you not easily digestible food, you need to wait 2 hours before going to run again. Just eat a full meal to go running, the gastrointestinal health has a great impact, after eating, the digestion of the gastrointestinal needs the help of blood, but this time to start running, it will make the blood to muscle action, affecting digestion.

Do warm-up exercises

Before running you can do some warm-up exercises, you can lightly press your legs, do squatting exercises, you can also stretch for 4 minutes before running.

Wear more flexible shoes when running

In big cities, is dominated by concrete roads, night running can only choose these roads to run. But because the impact of the concrete road for the knees in running is relatively large, it is necessary to choose a pair of shoes with better elasticity.

Pay attention to the best time for night running

Generally choose to run at night after one hour of dinner, usually around 21:00.

Things to note during night running

Run against the traffic

When running at night, run in the opposite direction of the traffic. Nowadays, it is very difficult to find an open place for running for white-collar workers living in big cities. This time, the highway becomes the best choice for night runners. But because of the highway, the traffic shuttle, plus the night visibility is reduced, for safety is a hidden danger, and you choose to run against the flow of traffic, not only you can see the car's forward direction, but also let the people inside the car to see you. It is recommended that when running at night, you can choose to avoid the time when there is a lot of traffic.

You need to concentrate on running

After a day's work, there must be a certain amount of fatigue, in the time of running, it is easy to relax yourself, desert, walk away, think about what you can eat for dinner, or plan the weekend can be a party with friends. But when you run, you also need to concentrate on looking around, pay attention to your feet and your running environment, in order to avoid accidents.

Choose a familiar route

Night running is not suitable to go to some unfamiliar routes and areas, it is best to plan your night running route before you do it, you can clearly know the scenery along your route, such as sign buildings, conspicuous trees and so on. But you can't just repeat a fixed route every day, that will give some unscrupulous people the opportunity to take advantage of it.

Choose some conspicuous clothes to wear

Night running needs to choose some conspicuous brighter clothes to wear, to improve their identifiability. Now more and more people are running at night, plus there are a lot of vehicles on the road, wear conspicuous clothes to ensure that others can see you, is a very good protection for themselves.

Don't listen to music while running

Some people like to run, while running while wearing headphones listening to music, it is recommended that it is best not to wear headphones while running to listen to music, because you are listening to music at the same time, your attention has been a large part of the attention put to the music, leaving only a little attention in the running above. Night light visibility and safety risks are inherently weaker than daytime running, so you need to devote more attention than daytime running, in order to ensure the safety of running. If it is necessary to listen to music, then you can choose to wear only one side of the headphones, the other ear used to listen to the sound of the surrounding environment.

Invite partners to run together

Running alone at night, not only the safety risks, but also more lonely, running will be more tired, especially women friends, more safety risks. This time you can invite your partner to go for a night run together, not only exercise, but also promote the exchange of feelings.

Control the rhythm of running

When running at night, you need to control the rhythm of your running, running speed should not be too fast, to keep the heart rate within 140 best, so as not to cause muscle hypoxia.

Night running time should not be too long

The more you go beyond this time, the more likely it is to cause physical overdraft and even affect the quality of sleep at night.

Note after night running

Replenish water

After running, timely replenishment of water, if possible, you can properly supplement the sugar. You need to pay attention to the time of hydration, do not drink too much water, it is easy to cause edema the next day.

Post-run exercise

Do not think that only before running need to warm-up exercise, oh, after running, also need to carry out a certain amount of exercise, can be done after running stretching exercise.

After running, change clothes as soon as possible

The night is relatively cool, after sweating, by the cool wind a blow, easy to cause a cold.