Running is the largest number of all sports, and everyone can run. Running has many benefits, such as strengthening muscle strength, improving sleep, and releasing stress, but in fact, many people will also find that running may also cause painful experiences. So whether you are a running enthusiast or a beginner, in order to make running more fun, you should know what to do before running? What running accessories should you prepare? How should you correct the wrong run?
What should I prepare before running?
1. Running accessories you really need
The easiest exercise of all fitness activities while running, but it does not mean that it will always make you feel relaxed and happy. Although running is easy to do, I hate it very much in the first run because after running I always feel discomfort in my legs, head or hands. But it took me a long time to realize that I could add something too early running to reduce these discomforts and increase my running pleasure. You can add some great accessories to your running to make it easier, more convenient, and more motivated.
A pair of excellent running shoes can make me run further. Running shoes are the first accessory I added. It can reduce the friction between foot skin and shoes, and avoid foot bleeding. You may find that the degree of wear of your soles is not consistent. This is because the feet are not uniformly stressed when running or walking, which causes the feet to be unevenly stressed, and the walking route is skewed instead of straight. For beginners, the most important thing is to prepare the right running shoes and take care of your feet. It can help you determine the type of arch and gait to correct your wrong running posture.
Your friendly running clothing can help you keep your muscles feeling good during long runs. Tight compression pants generally have the advantages of high elasticity and high breathability. It will not restrict leg movements while running at high frequencies while providing compression for the most stressed legs during running to increase blood circulation in the legs. The material keeps you dry and cool when you sweat, providing comfort and improving athletic performance.
For women runners, sports bras are very important. It can provide sufficient support and compression for the breast, reduce breast vibration, no longer need steel cables to limit breast vibration, and feel the tight chest. When you wear it, you no longer need to care about the chest, so that the movement is no longer restricted and affects running, which improves the fun of running.
Before running you can think about the problems you will encounter while running. Does your foot sweat badly? Is the foot skin fragile? Are blisters prone? Running socks provide some cushioning for your foot area during exercise, helping to protect the Achilles tendon and longer runs. Running socks can reduce the friction between the skin and shoes and reduce the chance of blisters; it can also help absorb sweat and keep your feet cool.
Music can help you reduce the boredom of running and increase the joy of running. Studies have shown that playing your favorite music during exercise can help you exercise longer. You can choose to wear noise-canceling headphones while running, choose a good music playlist, reduce the surrounding noise disturbance, and make running full of joy.
2. Running is good for you
Unhealthy lifestyles such as sedentary and staying up late have caused serious diseases such as hair loss and cancer, so more and more people are beginning to realize the importance of a healthy body. They have started running fitness activities such as running and yoga to improve physical health. But you may not know how running is good for you. Here you can find the answer.
Running makes you happy
Stress can put your brain and body into tension, destroying your body's immune system and digestive system and exacerbating depression, anxiety, and anger. Running can increase the endocannabinoids that make you feel good. A study published in the Journal of the American College of Sports Medicine shows that running for 30 minutes can improve the mood and happiness of people with depression. Therefore, running can help you release stress, improve these negative emotions, and prevent them from harming your health.
Running can strengthen bones
Your family or friends may tell you that running can hurt your knees, but David Felsen, a researcher at Boston University, says running can improve healthy knees. Studies have found that the more people who run, the less likely they are to have arthritis or joint pain. Running can strengthen and maintain strong leg muscles and make your limbs more flexible; it helps prevent bone loss due to age, increases bone mass, and reduces the risk of arthritis.
Enhance heart health
Running is recognized as an effective way to prevent heart disease and enhances heart health. A study published by the American College of Cardiology in the Wall Street Journal in 2014 showed that people who run a few minutes a day may significantly reduce the risk of dying from cardiovascular disease compared to people who do not run. When running, it will speed up the blood circulation of the body, which can help the arteries to achieve better contraction and expansion, enhance the elasticity of the arteries, thereby maintaining the increased blood pressure and heart, and reducing the risk of heart disease and hypertension.
Help lose weight
As the obese population continues to increase, obesity is becoming an important factor affecting the health of Americans, so many doctors have begun to call for reducing obesity and improving a healthy lifestyle to improve physical health. Obesity can cause high blood pressure, diabetes, and atherosclerosis. Running can help burn a lot of fat, consume excess calories, and reduce weight. Generally, it can burn about 100 calories per mile.
3. Running skills
Incorrect running methods can cause knee, shoulder, and back injuries, which is why some people find abnormal pain or injuries after running. The right running skills can help you start running more easily and happily.
Keep your head straight. When running, keep your head straight, eyes straight ahead, make sure your jaws and neck are relaxed and avoid lowering your neck and shoulders with opposite tension. Keep your shoulders back and down while running to make sure your shoulders relax and avoid strained shoulders.
Hands relax. In the running state, the elbow is bent, the arm is held at 90 degrees, and then the arms are swung back and forth as the running step helps to provide thrust for the running.
Lean forward. When running, keep a slight forward-leaning state to avoid bending the waist and back backward and increase the pressure on the hips; the forward-leaning torso can provide forward power for the body and reduce the impact of the heel.
Brisk footsteps. Don't hit the ground hard while running, you should keep your brisk footwork so that the pressure on the body is less. A strong impact on the ground will cause a large reaction force on the body.
Breathe smoothly. Smooth breathing is conducive to protecting the health of the lungs during running. Heavy breathing during running will cause the lungs to inhale large amounts of air and increase the pressure on the lungs, which will hurt the lungs.