What to pay attention to before and after night running

Because of the need to work during the day, most people choose to exercise at night, and running is the choice of most people, so the term night running also appeared in the line of sight. However, there are some aspects that need attention before and after night running, otherwise it may also cause harm to the body.

What to pay attention to before running at night

Do not run on an empty stomach

Don't go running on an empty stomach. The afternoon time has almost consumed the energy in the body, if you go night running on an empty stomach, it is easy to have no strength to persist to the end, and even the situation of hypoglycemia. At least a little bit of energy should be added before night running, like eating a banana, eating a piece of whole wheat bread, or drinking a cup of oatmeal.

You should not run at night immediately after a meal

It is not advisable to go night running immediately after eating, after eating, you need to rest for at least one hour before running. Just after eating to go running, the blood in the body will be provided to the exercise muscles, providing the digestive organs will be reduced, affecting the digestion of food, easily leading to gastrointestinal discomfort.

Do warm-up exercise

Before night running, pay attention to do a full warm-up, stretching of the whole body, high leg, leg press, squatting and other ways can help open the body joints, ligaments and other parts of the body. Warm-up time in 10-15 minutes is appropriate, so that the body slightly sweating can be.

Prepare appropriate dress

In big cities, is dominated by concrete roads, night running can only choose these roads to run. But because the impact of concrete roads on the knees is relatively large, it is necessary to choose a pair of shoes with better elasticity; in addition, because the visibility at night is relatively low, so pay attention to wear brighter clothes so that other pedestrians can see themselves.

Prepare a night running route

If there is no fixed site to run, then you need to plan the night running route in advance, you need to consider whether the route is safe, whether the road is suitable for running, whether you know the road and so on.

Precautions after night running

Do finishing exercises after running

After the night run is also necessary to do finishing activities, such as brisk walking for a few minutes, static stretching exercises, walking, etc. to help relax the tight muscles in running, to help the body recover.

Replenish water

After the run, timely replenishment of water, if possible, can be appropriate to supplement the sugar. When hydration also need to pay attention to oh, do not drink too much water, to avoid causing edema the next day.

Pay attention to keep warm

The night is relatively cool, especially after the night run sweat, by a cool breeze, easy to cause a cold. So after the night run, pay attention to keep warm and change out of the sweaty clothes as soon as possible.

Tips

The time of night running should not be too long, generally run about 1 hour to avoid excessive physical exertion and affect the quality of sleep, and it is best to end running 1 hour before bedtime.