To enhance their physical fitness and improve their sub-health status, more and more girls are joining the morning running trend. So, what do girls need to pay attention to during their morning run?
Comfortable Shoes and Clothing
When girls go for a morning run, it's best not to wear shoes with hard soles. Instead, they should choose a pair of suitable running shoes or sneakers with soft and thick soles. Avoid wearing shoes that are uncomfortable or cause blisters. It is also recommended to wear breathable clothing to prevent catching a cold after exercise.
Warm-up Exercises Before Running
Girls must do warm-up exercises before their morning run, such as leg swings, arm swings, squats, and torso rotations. Since the body is initially in a resting state, warm-up exercises can quickly prepare the body for exercise and get it ready for the morning run.
Moderate Exercise Intensity
During the morning run, girls can choose to jog or brisk walk. After the run, they can also do some stretching exercises and practice breathing. The duration of the morning run should be around 25 minutes. The key to a successful morning run for girls is consistency, and finding a running partner is also a good choice.
Avoid Eating Breakfast Before Running
It is best for girls not to eat breakfast before their morning run. If a girl has poor physical condition or the weather is too cold, she can eat a small amount of biscuits to balance the acidity and alkalinity of the stomach. Drinking a cup of lightly salted water, about 150ml, and taking a 15-minute break is a good way to start the morning run.
Avoid Eating Immediately After Running
Girls should not eat immediately after finishing their morning run because it is not conducive to food absorption, and the peristaltic movement of the intestines and stomach has not yet recovered. It is best to wait for 15 minutes after the morning run before eating breakfast. It is recommended to eat light and nutritious foods such as soy milk, eggs, steamed buns, and fruits.
Avoid Holding Breath During the Run
If a girl holds her breath while running in the morning, it will put a certain burden on the heart. Therefore, it is important not to hold your breath during the morning run. Girls can run four times a week and use the other three days to practice dumbbells, which can help shape the body better.
Choosing the Right Location
It is best for girls not to run on the roadside during their morning run. Firstly, there are more vehicles on the roadside, which is unsafe. Secondly, the air quality on the road is not very good. It is better to choose a place with fresh air, such as a park, square, or sports facilities in the community. It is also recommended to do the morning run outdoors rather than indoors.
Do Not Shower Immediately After the Morning Run
During the morning run, girls generate a lot of heat, causing an increase in body temperature. At the same time, the capillaries in the skin are in a dilated state. If girls take a shower immediately after the morning run, the capillaries will suddenly contract, reducing the body's resistance and potentially leading to illness.
