How Running Can Avoid Injuries

• How running can avoid injuries

1.Running posture

The running posture should be reasonable. The upper body should be straight and lean forward slightly, with your shoulders relaxed, your elbows flexed naturally, and your arms are swinging back and forth on both sides of your body. During the running process, the feet have full elasticity to run on the ground. The stride does not need to be significant, but the stride frequency and stride must be uniform. Pay attention to the body’s center of gravity is stable; do not have massive fluctuations.

2. Adjust your breathing

Breath problems during running are important. Breathing must have a certain rhythm. When you use the nose and mouth to breathe at the same time, the mouth does not  be opened too much. You can roll up the tongue to extend the time of air in the mouth and reduce the irritation of the cold air to the respiratory tract. Every breath should pay attention to exhale as much gas from the lung as possible to increase the effective ventilation.

3.Speed

For a runner, there are many methods for speed training: on the track and field, repeating various short distance runs,doing speed games; running downhill quickly; participating in competitions, etc. Speed ​​training is possible for everyone, and it has a greater effect on the elderly because it maintains the gait while maintaining the good biomechanical structure of the human body.The two will gradually disappear with age. Many adults who have not run, think that they are just adapting to jogging at a speed of 10 minutes per mile day after day, regardless of the intensity and speed of the run. This is incorrect.

4. Warm-up before starting

Before starting to run, warm-up, move muscles ,and ligaments through some simple stretching movements and let the body enter into a state of motion, which can avoid muscle injury or ligament strain during running.

5.Signals from the body

The body will send out signals before sudden death or knee injury, so to avoid running injuries, we must pay attention to these signals. Difficulty breathing, dizziness, and slight pain in the knee occurred during the process. It is recommended to stop and run to the side to rest, do not stubbornly continue to run down.

• Benefits Of Running In The Morning

1.The skin gets better

Research has shown that physical exercise can help fight skin aging and make skin look younger, even ten years younger. Because exercise can promote blood circulation and improve skin metabolism.

And during exercise, sweat can take away much dirt in the pores. Many large pores and acne problems are caused by the accumulation of this dirt. After removing this dirt, the corresponding skin problems will naturally improve or even disappear.

2.Reduce the incidence of breast and other cancers

For women, reducing the incidence of breast cancer and other cancers has a lot to do with the number and intensity of sports participation. Women who regularly participate in the exercise, including running exercises, especially those who run more than 4 hours per week, are more active than those who are perennial. Sedentary women in the workplace and home have a 37% lower incidence.

3.Keep your bones healthy

Modern medicine confirms that the bone density of the human body decreases by 0.75% -1% per year after the age of 30, and sports that use self-loading, such as running, are an effective way to strengthen bones.

4. Stay away from high blood pressure and diabetes

Regular running can lower blood pressure at rest and prevent and treat diabetes. In general, active women are 54% less likely to develop cardiovascular disease than inactive women.

• Taboos for running

1. Run casually wearing pairs of shoes, which will greatly reduce the fitness effect, and may also cause knee injuries indirectly.

The soles of ordinary shoes are too flat, the cushioning effect is not ideal, and the adverse effects on the feet during running are relatively large. Besides, do not wear too big shoes to run. It is easy to get your feet kicked. It is recommended to buy professional running shoes to make yourself a professional runner.

2. Sit down immediately after running. You should walk a few hundred meters slowly.

After the body relaxes, sit down and rest. When you sit down after running, the muscles are still in a tense state, which is prone to discomforts such as numbness and sore feet.

3. Drink and drink after running to relieve hunger.

Although it is not impossible to do so, it may be harmful to the body. Drinking a 350-ml bottle is equivalent to running for half an hour. Avoid this.

4. Take a bath immediately after running, and then go to work.

Many people rush to work, so it is easy to make such mistakes. This is also to be avoided, because after running, the pores of the body are in an expanded state, and immediately take a bath, it is easy to catch a cold.