Things to note before running

Running is one of the simplest sports. It can strengthen the body and exercise the muscles and bones. However, we need to warm up before running to avoid foot cramps and foot pain. We should not run on an empty stomach to avoid gastrointestinal pain. Running is more suitable in the morning and evening. It can promote fat burning and is good for us to lose weight and improve body resistance.

Warm up before running

Some runners start running directly after putting on their equipment without doing sufficient warm-up exercises, which makes it easy for them to get cramps, Achilles tendon pain and other problems. When you start exercising, you can take a step-by-step approach, stepping in place, then taking steps, and finally moving your joints. This will reduce the chance of running injuries.

Don't run on an empty stomach

After a night of metabolism, many organs of the human body are in an unfavorable state. Running in the morning on an empty stomach will affect the stomach and intestines and cause great harm to the stomach, which urgently needs to replenish energy and nutrients. If you run in the morning on an empty stomach, your stomach will be easily irritated. Morning jogging can replenish carbohydrates and intake 300-500 calories of energy.

After running

I stopped when I felt uncomfortable.

When running, don't try to force yourself. When your body feels uncomfortable, it is actually protesting against you. You should stop at this time. Ignoring minor injuries and pains while running can cost you dearly.

Don't force yourself to create PB

Many runners hope to set their personal best (PB). However, running is an enjoyable process. Don’t worry about your finishing time. It’s great to run the entire course at the most comfortable pace.

Follow the principle of timely recovery

Some runners often participate in monthly or weekly marathons. As to whether frequent participation is worth promoting, it depends on the runner's own conditions. It is worth noting that no matter how you run, you must take care of your body and find the best balance between participating and resting.

Must it be carried out as planned?

Runners often develop strict training plans and pursue them regardless of the consequences. Plans cannot keep up with changes. It is difficult to predict objective factors such as weather and health when making plans, so you must be flexible and make appropriate changes.

Getting ahead of the pack?

As soon as the gun sounds, some runners like to take the lead and leave other participants behind. However, it is recommended to save some energy for later use, after all, there is still a long way to go. Runners can calculate their own cadence during normal training and run at a comfortable cadence during the competition. This will leave plenty of room for them to exert force in the later stages.

Don't always push the limits

During training, putting pressure on yourself and thinking that you can hold on a little longer can easily lead to injuries. If you are not in good physical condition during training, lower the training standards and slow down your pace to 70% of your fastest pace.

Don’t be bogged down by data

The function of sports watches to record runners' pace, heart rate and movement trajectory is shifting the focus of runners' running. These data are driving runners to run for the sake of running. Running is a kind of enjoyment. Why not throw away all the sports equipment and run as fast or slow as you want, as you please.

Pay attention to post-run recovery food

Some people are prone to anorexia after running for a long time. In fact, if you do not replenish energy within 45 minutes after running a marathon, your body will be punished in the following days. The American Fitness Council recommends that after extensive exercise, it is ideal to maintain a 3:1 ratio of carbohydrates to protein in the diet.