Running may be the most familiar and commonly used form of exercise for people. By sticking to running, not only can you increase your lung capacity, but you can also detoxify, lose weight, and relieve stress. Therefore, more and more people are choosing running as their exercise. But do you really know how to run? How can you run in a healthier way?
【Benefits of Regular Running】
1. Relax the Neck
People who often sit in front of the computer may have some problems with their neck and shoulders. The correct running posture requires a straight and relaxed back, which can greatly improve discomfort in the neck and shoulders over the long term.
2. Strengthen the Heart
Regular running will give you a strong heart and cardiovascular system. It increases the amount of oxygen delivered to various organs in the body, improving their working quality.
3. Improve Blood Quality
With a strong heart and cardiovascular system, runners have better blood quality than the average person. The adaptive changes that occur in the body during long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
4. Enhance Lung Function
Long-term long-distance running exercises the lungs and increases lung capacity. Regular long-distance running can develop the respiratory muscles of the lungs, increasing the amount of air exchanged with each breath and improving lung function.
【Warm-up Techniques for Running】
Warm-up before Exercise:
1. Walk or jog for 5-10 minutes. Include some movements that get your blood flowing. Keep moving your arms, legs, and body.
2. Lightly stretch for 3-10 minutes, focusing on the calves, quadriceps, hamstrings, buttocks, hip flexors, and shoulders. Just as warming up is the best way to prepare your body for exercise, relaxing exercises are the best way to recover from exercise.
Cool-down after Exercise:
1. Walk or jog for 5-10 minutes, keeping your arms in front of you and your back arched.
2. For cool-down exercises, gentle stretching is sufficient: stretch for 15-30 seconds each time, and repeat 2-3 times.
3. When completely warmed up (after the workout), you can do deep stretching exercises to increase or maintain body flexibility.
【Precautions for Running】
1. If you choose to run in the morning, avoid running on an empty stomach. Give your body some sugar and water.
2. If you choose to run in the morning, control the intensity and run slowly. Keep it within an hour.
3. If you choose to run in the afternoon, avoid running during peak radiation times. It is best to run after 4 pm.
4. If you choose to run at night, safety is the top priority. Pay attention to the running location and equipment, ensuring they meet safety requirements.
5. The temperature is low at night, and the chance of wind is higher. After sweating during running, the pores of the skin are open. Frequent exposure to wind at this time can easily make you sick, so pay attention to keeping warm.
6. Whether you choose to run in the morning, afternoon, or night, pay attention to the air quality before running to avoid harm to your health.
