Beijing Risheng Socks Co., Ltd.

The correct way to run is mainly from these three aspects

1. Running posture

The correct running posture should be: first, when landing, the position of the ankle should be as far below the knee as possible, or slightly behind the knee. The bending of the knee will play an excellent buffer role; Second, the foot tribe should control the position of the forefoot as far as possible, especially the position where the center of gravity should be placed between the big toe and the second toe; At the same time, it is necessary to control the stability of the body, and do not shake from side to side.

2. Running time

It is recommended to run for 40-60 minutes 3-4 times a week. It's not that the longer you run, the better. You should make a running plan that suits you according to your physical condition. Generally speaking, the appropriate time for exercise in the morning is between 6:00 and 8:00, and the appropriate time for exercise in the evening is between 5:00 and 6:00. You can arrange according to your own time.

3. Running speed

Try to maintain a consistent pace while running. Running at a constant speed can keep your breathing smooth and your body's heat consumption normal. Running too fast will lead to faster water loss, which will lead to collapse.

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 4. Control of movement amount

Running exercise must follow the basic principles of physical exercise: step by step, act according to your ability and persevere. Teenagers should especially master the appropriate amount of exercise when exercising middle and long distance running. Self perception is an important indicator of mastering the amount of exercise and the intensity of exercise, including slight shortness of breath, feeling a little heartbeat, being slightly hot, blushing, and sweating, which indicates that exercise is appropriate; If there are obvious palpitations, shortness of breath, fever, dizziness, sweating, and fatigue, it indicates that the exercise is out of limit.

Precautions for Running

1. The running posture should be reasonable. During the running, the feet should touch the ground with elasticity, and the stride should not be large, but the stride frequency and stride should be basically uniform. Pay attention to the stability of the body's center of gravity and avoid large fluctuations.

2. Breathing during running is very important. Breathing should have a certain rhythm. When breathing with the nose and mouth at the same time, the mouth does not need to be opened too much, but the tongue can be rolled up to prolong the time of air in the mouth and reduce the irritation of cold air to the respiratory tract. Every time you breathe, you should breathe out the gas from the lungs as much as possible to increase the effective ventilation volume.

3. The sports shoes should be suitable and clean without sand particles. Sportswear should be loose as much as possible, but pay attention to keeping warm, especially for long-distance running in winter. It is important to keep warm. You can wear hats and gloves.

4. The running site is not required to be high, but the ground should be soft, flat and free of foreign matters for teenagers' long-distance running exercise. If you are exercising on the road, pay special attention to safety.

5. Stretch before and after running. Before running, do some gentle leg pressing and squatting exercises, which will help the heart and muscles enter the sports state faster. After running, you also need to do some stretching exercises to relax your muscles.

6. During running, you should supplement water and electrolytes in time to promote blood circulation in your body, otherwise it is easy to cause dehydration.

7. Long distance running on an empty stomach is not allowed. Long distance running will consume a lot of calories and fat. Running on an empty stomach is easy to cause hypoglycemia. Therefore, some food should be properly supplemented before long-distance running. Chocolate can be eaten before long distance running, and mineral drinks can be properly supplemented during exercise.

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