Running has become one of the necessary activities for national fitness because of its simplicity and convenience. It can be said that running has a high status in the hearts of many people.
Running for a long time can not only prevent diseases, promote health, and make people stronger, but also improve their mental state and keep them young.
Running is a simple exercise with many benefits for our bodies. However, some people who insist on running for a long time, instead of improving, experience leg pain when they bend, and they cannot exert their strength at all. Some studies have pointed out that incorrect running methods can cause up to 40% damage, and most of it is irreversible.
Whether for students who are in a state of intense study or for office workers who work for a fixed period, running is an excellent means of exercise. Running seems simple, but we also need to understand some basic knowledge of running.
So, what is the most scientific way to run?
A safe and effective exercise regimen should include four parts, namely warm-up activities, running activities, muscle strength exercises, and finishing activities.
1. Warm-up activities
Usually takes 5 to 10 minutes. You can start with jogging for 2 to 4 minutes, followed by a few whole-body flexibility exercises.
Alternatively, you can walk briskly and do some stretching exercises. A safer and more effective form of a flexibility exercise is static stretching while sitting on the ground or lying on a mat.
2. Running activities
This part is the core content, and both quality and quantity must be guaranteed.
The "quality" of the exercise means that the heart rate during exercise should reach the "effective heart rate range" (that is, 60% to 85% of the maximum heart rate). The simple calculation method is to subtract your age's remainder from the parameter 180 (or 170), which is the heart rate that should be reached during exercise.
The "quantity" of the exercise is to run for 20 to 30 minutes each time (or alternate between walking and running), preferably 3 to 5 times a week.
3. Muscle strength training
This is mainly for some muscle groups that have not been fully exercised in running, mainly the muscles of the limbs and the waist and abdomen.
We can do freehand or weight-bearing muscle strength exercises, such as push-ups, pull-ups, sit-ups, push-ups, and weightlifting. Finish with a few minutes of relaxation flexibility exercises.
4. Finishing activities
After 20 to 30 minutes of endurance exercise, it is not advisable to stop suddenly, sit, or lie down. Sudden cessation of muscle movement prevents blood from returning to the heart, leading to brain ischemia. The exerciser may feel dizzy and even lose consciousness.
The correct way is to slow down, continue to run and walk for 3 to 5 minutes, and at the same time do some upper limb relaxation activities to allow the heart rate to drop slowly.
Of course, you should also pay attention to the following when running:
1. Beginners should do a physical examination, preferably an ECG exercise test, to understand their heart condition.
2. Start with a small amount of exercise, gradually increasing the exercise time and intensity.
3. Avoid running outdoors in bad weather (overheating, over-cold, slippery roads on rainy days). If possible, run indoors in place or exercise on a treadmill.
4. Those who suffer from arrhythmia, myocardial infarction, asthma, and other diseases should suspend running and only exercise after their condition improves and their doctor agrees.