Do some warm-up activities before running, so that the functions of various systems of the body can quickly enter an exciting state. Generally, you can do the following warm-up activities (if you are too lazy to do it, you can do this instead: start running slowly at 200 meters, and then gradually speed up. ):
(1) Stand with your hands akimbo and move your ankles alternately;
(2) Squat down and move your knees with your hands;
(3) Lift the legs alternately to move the hip joint;
(4) Turn the waist with your hands akimbo and move the waist;
(5) One-handed support, kicking back and forth in turn to move the hips and knees;
(6) lunge and lunge leg press; Left and right leg compression, involving leg ligaments;
(7) The upper body bends back and forth, and the upper limbs move slightly.
Second, the runtime matters needing attention
1, small step running: reduce muscle strength and consumption at each step of running.
2. Don't bow your head, look up and keep your eyes on the front, so as not to hurt the cervical vertebra.
3. When running, your hands naturally relax. Don't hold your fist too tightly. You can also spread your hands out and palms inward.
4, the feet should be light, and the "waste" is too heavy, which will increase the burden on the bones; When your feet touch the ground, your knees should bend slightly.
5. Focus, that is, don't watch TV while exercising.
6. Under normal circumstances, four steps and one breath are appropriate, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.
7. 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 for a few hundred meters, and take a combination of running and walking.