Five principles of night running that night runners must read

　　Essential for night running

　　1. Running shoes

　　Professional running shoes are really important. Generally speaking, if you are running on the road, because the road surface is much harder than the plastic track, the impact on the knees is great, so you should choose professional running shoes with shock absorption function, especially when running on uphill and downhill sections, the impact on the knees will be greater. It is recommended to consider cross-country running shoes according to the road conditions, otherwise you will definitely have to kneel. You can choose corresponding running shoes of different brands according to your foot shape, road conditions, weight, etc.……

　　2. Warm up + stretch

　　If you do not stretch before running, your muscles are particularly susceptible to injury. The editor is an example! So before running, you must fully stretch, fully stretch, fully stretch, and say important things three times!

　　Moreover, I will pay attention to the speed at the beginning of the run. I will run at a pace of 7.5km/h for 5-8 minutes. I will start to increase to the normal speed after I feel that I have warmed up a little.

　　If you have time, this set of movements is very suitable for preparatory training before HIIT and fat-burning training. It can not only reduce sports injuries, but also improve your sports performance. Let'sGO!

　　Wide squat in place； Lunges, squats, standing kicks (alternate left and right) ； jumping jacks ； Jumping jacks, squats and tucks ； Side lunges and squats (alternating left and right) ； Lift your legs in place ； Raise your legs high and straighten your heels ； Chest touching the floor push-ups ； Based on the previous action, crawl forward and backward with both hands on the ground ； Plank support left and right rotation ； straight arm push-ups ； Burpees ； Keep your legs together, bend your upper body, and stretch by touching your toes with both hands. ； side lunge stretch ； Stand and stretch the instep (alternate left and right) ； Stretch your arms forward and backward while standing (alternating left and right) ； Lie prone to stretch your body muscles.

　　3. Relax your muscles after running

　　It is very important to relax after running. After running for about 2 hours, fully relax the muscles so that they can recover better. Otherwise, the muscles will be in a state of fatigue and they will be easily injured next time you run. Muscle relaxation is preventive and helpful for knee pain.

　　If you have time, you can add this set of training to your daily training. It will relax your muscles and lengthen your lines in just ten minutes.

　　Lie flat on the yoga mat, bend your hands and arms at 90 degrees at your sides, spread your legs to both sides of the yoga mat, and bend your knees. Then slowly turn to one side at the same time, counting four beats silently in your mind. By the fourth beat, your knees just touch the ground, and complete the exercise alternately left and right.

　　Sit upright on the yoga mat, with one leg fully extended, bend the left leg, hold the thigh with both hands, then count 4 beats silently in your mind, and slowly lift the calf of the left leg up until it is completely straightened. After repeating it twice, gradually move your hands up to wrap around your ankles, then let go and lift your arms parallel, while your upper body slowly lowers to its lowest point. Repeat twice and then repeat the same action on the right side.

　　Lie on your side on the yoga mat, with your legs and knees together on the ground, then raise your arms to a side plank position, bend and stretch your hands and arms, and then extend the upper arms down to the front of your head. At the same time, raise your buttocks to the highest point, return to the starting position when falling back, and extend your arms to the side of your body, alternating left and right four times.

　　Kneel on the yoga mat in a lunge position, with your body and thighs in a straight line, and feel a full stretch. Hold both ends of the towel with both hands, straighten your arms, and then push your body forward to your limit and turn your upper body left and right. Also control it in four beats, and complete it slowly and powerfully.

　　4. Joint supplements

　　Students who run a lot are likely to suffer knee injuries, so it is best to take appropriate supplements at the same time.

　　5. Strengthen core muscle training

　　Knee pain is often related to running posture. If the position of exerting force is wrong, the force on the knee will be very strong and it is easy to be injured.

　　The editor is an example. Later, professionals told me about my running posture, landing method, and how to use my abdominal core to generate force instead of relying solely on my legs.

　　The correct running posture should be: the upper body is slightly tilted forward, the head is directly above the torso, the shoulders are slightly raised, the elbows are bent at 90 degrees, and the hands are half-clenched.； During running, relax your arms and swing back and forth naturally, lift your thighs forward actively, and relax your calves naturally. Relying on the forward swing of the thighs, the hips are driven forward and upward. The heels touch the ground first and then quickly transition to the soles of the feet. The back kick is full and powerful, and the stride is large and elastic. This can make the abdominal muscles tense and the breathing even, slender, full and rhythmic.

　　Now, in addition to running, we also need to do core training, including Plank, abdominal muscle tearing, etc. If the core is strong, running will be more energetic, and there will be no problems with the knees.……

　　Note: Core strength does not refer to the rectus abdominis, but to all relevant muscle groups under the chest, between the upper thighs, and around the body. Many small muscle groups that are not usually used are included. Therefore, if you think that core training is just sit-ups, you are totally wrong. Various positions and variations of the "plank" are recommended.

　　When training this movement, it is generally recommended to support from 30 seconds to two minutes, but the time will vary depending on individual physical fitness. As long as you do it 2 to 3 times a week, with a total training time of 5 to 15 minutes each time, you will soon feel your muscle strength increase. When doing the movements, the most important thing is to keep the abdominal muscles and buttocks muscles tight and breathe lightly. When the movements are stable, you can make some changes and try advanced versions of the movements. But remember that when training one side, you should consider both left and right to maintain balance between muscles and avoid muscle contraction concentrated on one side.

　　Action essentials:

　　Get into a prone position on the floor, supporting your weight on your toes and your forearms. The arms are bent and placed under the shoulders.

　　Keep your body upright at all times and maintain this position for as long as possible. To increase difficulty, arms or legs can be raised.

　　If you have time, try this set of 4-minute plank support training. It can not only slim down the whole body, but also specifically shape abdominal muscles and burn fat on both arms. It is recommended that students include it in their daily training. There are only 8 movements in total, each movement lasts for 30 seconds, and there is no rest. After 4 weeks of persistence, you will find amazing changes in your body!

　　5 principles you must understand when running at night

　　First, running needs to be done step by step. Many "night runners" like to set a "night running goal" of 5 kilometers or 10 kilometers, and they "can't stop" even if they feel unwell. Take a new runner as an example. If you want to run a 5-kilometer distance, you can try to start with a brisk walk, and combine the alternating exercise method of "brisk walking for 2 kilometers" + "running for 3 kilometers", and finally jog for 5 kilometers. As long as you persevere, the adaptation period from walking to running only takes 2 weeks.

　　Second, running shoes are very particular. Many people like to run in their favorite shoes, but they don’t know that they should wear running shoes or multi-functional training shoes for night running. Shoes specially designed for running can not only effectively reduce knee injuries, but also reduce the fatigue of long-term running.

　　Third, add enough water. In addition to not exercising on an empty stomach, hydration is also one of the indispensable preparation activities. Don't think of drinking water until you are "dry mouth", because your body is already in a state of dehydration at this time. Runners are likely to stop running at night early because the body will prevent you from "overdrafting" the bad behavior.

　　Fourth, it is not advisable to exercise on an empty stomach. In order to achieve the effect of losing weight, people who love beauty choose to participate in night running on an empty stomach. From the perspective of sports medicine, hunger can cause hypoglycemia. During this period, runners may have "stars in their eyes" and it will also greatly increase cardiovascular risk. disease Probability of attack. Before running at night, you should choose to eat properly.

　　Fifth, it is necessary to warm up before running. The purpose of warm-up is to prepare the human body for exercise. As the human heart beats faster, blood circulation will also speed up. As the body temperature rises, the temperature of the muscles will gradually increase. Night running warm-up should be completed by "brisk walking", which usually takes 8 to 10 minutes. If the temperature is low, the warm-up time will be extended until the body is sweating slightly.

　　“Every runner should take the initiative to learn night running knowledge, combine theoretical knowledge with daily running, strive to adjust themselves, and actively participate healthy Night run. ”Jinpao fitness coach said that citizens can scan the QR code to follow "Liuzhou Jinpao Fitness Club" to get more fitness knowledge and latest updates.