What should I pay attention to when running early in cold weather?

Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

Long-distance running is best in four steps.

Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, it is advisable to take four steps and one breath, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.

At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.

There are still hundreds of meters to walk after running.

Some people sit down and have a rest immediately after a long run. Zhou reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.

Four types of people are not suitable for long-distance running.

Due to the sudden death of marathon runners, the following people are not suitable for long-distance running.

1. People with latent diseases. These diseases are mainly cardiovascular and cerebrovascular diseases.

Second, there is no physical exercise at ordinary times. If the amount of exercise greatly exceeds the usual load, it will cause excessive exercise tension, which will lead to sudden death or other sports injuries;

Third, mild activities have discomfort symptoms such as chest tightness, headache and dizziness.

1) leg press.

2) Pull the hip muscles

3) Stretch the muscles at the back of thigh.

4) Pull back and waist muscles: It takes a long time to keep the waist straight during long-distance running, so the lower back is under great stress. If the lower back is not warmed up enough, it will easily lead to muscle strain.

5) Pull the back muscles of the upper arm: During the competition, the arm should keep swinging and warm up well.

6) Pull the muscles at the back of the calf: find a step slightly higher than the ground, and slowly press it to the heel as low as possible.

7) Knee pressing: Because the knee joint is particularly stressed when going uphill, it is necessary to move the knee joint to prevent strain.

8) Stretch the front thigh muscles.

9) Stretch your waist

10) Pull the foot