Preparation before night running

In a fast-paced society, people want to sleep more in the morning and are busy with work during the day, so they have to take their exercise time to the evening, and people try to go to the gym, but there are certain restrictions on going to the gym. At this time, night running also entered the vision of everyone, then in the night before running need to prepare? And what to prepare?

Choose the right sports shoes

Running shoes are not the more expensive the better, nor is the brand better, you need to pick the right shoes for you. Because the route of night running is generally chosen by the road, mainly hard concrete. To reduce the impact of the concrete on the knees in running, try to choose shoes with better elasticity. The size of the shoes should fit your feet and not be too crowded to avoid rubbing out blisters on your feet.

Choose bright-colored clothes

Night running is best to prepare some bright colors or fluorescent function of the clothes, the light at night is relatively weak, even if there is a street light situation, the visibility of the people on the road is not high. Choose some bright-colored clothes, can make you in the night running, easy to be seen by pedestrians and driving drivers, increasing your safety in the running process.

Choose a pair of comfortable socks

Choose a pair of sweat-absorbing and comfortable socks so that your night running can be more comfortable.

You can wear an arm bag for night running

People sometimes bring some items with them, such as cell phones to record the distance and time spent on running, change to buy supplies, and keys and traffic cards. These items are inconvenient to hold in your hand, affecting the running experience, and most importantly, the light is particularly dark at night, so if you suddenly fall, your hands can't react in time. In order to run at night more safely and experience, it is recommended to use the arm bag, not only can be convenient to see their kilometers at any time, but also can put the traffic card, keys and change can be placed inside. And now many arm bags are waterproof, if it suddenly rains while running, the phone will not be in the water. Run a longer distance, need to load supplies feel that the arm band is not enough, you can use the waist bag, or even the trail water bag. All can make running safer and better experience.

Plan a good night running route

If you live near a running site, such as school playgrounds, parks, that is the best site, and do not need to plan the route. If you can only choose to run at night on top of the road, you need to prepare your night running route before you run at night. Which need to consider whether your route is safe and runnable. Because running at night. The light is already bad, if you choose some place with potholes, it is easy to break your feet and get injured.

Run 1 hour after dinner

Neither on an empty stomach to run, nor immediately after eating a full meal to run, which is easy to cause gastrointestinal discomfort. The best time is to exercise 1 hour after eating a full meal, this time the food has been initially digested, the sugar in the food first began to absorb, can provide energy for running. Therefore need to be prepared to eat a good dinner 1 hour before the night run.

Do warm-up exercises before night running

Before you start night running, do some preparatory activities, you can lightly press your legs before running, do squatting exercise, move your muscles, you can also walk slowly first in fast walking, adapt to 5-10 minutes and then night running, this will make the whole body organs gradually into the movement.