Precautions for running in summer 1. Head and shoulders are stable.
During running, keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.
2. Keep your body straight.
From the neck to the abdomen, the trunk of the body should naturally remain upright. Don't bend over or straighten up deliberately, and don't swing too much from side to side. This posture helps to keep breathing smooth, body balance and stride coordination.
3. Swing your arms back and forth.
When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
4. Make a fist gently.
When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.
5. The pace is very short.
Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, and it is advisable to put the foothold in front of the body about 33 cm at a time. Sudden pressure increase can easily lead to achilles tendon injury. Where should your toes be after landing? Grab land? At the same time, lean forward to slow down the impact of feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.
6. Go straight ahead.
When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.
7. Twist your hips slightly.
During running, the crotch twist range is about 5 degrees to 7 degrees. Hip twisting over 10 degree is likely to lead to iliotibial tract syndrome (lateral knee pain) or strain of posterior femoral muscle.
8. Every minute 180 steps.
Many studies have confirmed that the speed of about 180 steps per minute is the best in daily running exercise. Otherwise, the impact between the body and the ground will increase, resulting in knee pain.
9. Change your sneakers frequently.
Wearing sports shoes for too long will weaken the elasticity of insoles, lose their cushioning effect and easily lead to joint injury. I suggest you change a new pair of sports shoes every 480~800 kilometers. However, the specific situation depends on factors such as weight. The greater the weight, the shorter the life of sports shoes. You can divide your weight by 75000( 1kg? 2.2 pounds), the maximum mileage of each pair of shoes (1 mile? 1609 m).
What details should we pay attention to in summer sports? 1. Sunscreen: In summer, the sun's ultraviolet rays are particularly strong, and long-term exposure to the scorching sun will cause burns of 1~2 degrees, and heatstroke will occur, so we should pay attention to this common sense of life. Ultraviolet rays can also penetrate the skin and bones, radiate to the meninges and retina, and cause damage to the brain and eyeballs. Therefore, to participate in general activities, you must bring a sun hat, sunglasses, sunscreen, towels, long-sleeved shirts, as well as ten drops of water, Ren Dan, Huoxiang Zhengqi pills, cool oil and other heatstroke prevention drugs.
2, prevention of heatstroke: summer to participate in outdoor sports, due to the high temperature, large amount of exercise, the body's heat accumulation is more than distribution, if you do not pay attention to prevention, it is easy to have a fever, fever is light, heat exhaustion, and heatstroke occurs.
How does summer exercise replenish water healthily? 1, don't stop hydrating.
There is a lot of water loss during exercise in summer, so you don't have to insist on supplementing it after exercise. You can have a rest and drink some water before continuing. If you really sweat too much in a short time, you may wish to supplement warm salt water and sports drinks to balance the electrolytes in your body.
2, boiled water is the best, and light salt water is also good.
Don't drink those drinks, especially carbonated drinks. It is best to drink boiled water, mung bean soup and light salt water, which can not only reduce the fever, but also replenish a lot of sweat and sodium lost in the body at the first time. Sweat a lot during exercise.
3, a small number of times
With the increase of body temperature during exercise, if the temperature and humidity of the surrounding environment are also high, the heat can not be dissipated well, which will cause heatstroke. Therefore, it is necessary to replenish water before and during exercise and wear clothes with good heat dissipation.
4. Avoid hot weather and exercise more.
After all, hydrating is only a remedy. If you want to be healthy, you must find a solution from exercise. When doing outdoor sports, if the temperature and humidity are too high, you should stop the sports in time, especially in summer.
5. Don't use cold drinks to cool down after exercise.
Some people are used to eating cold drinks after exercise. In fact, eating cold drinks when your body temperature is high will hurt your stomach. This is because a large amount of blood rushes to muscles and body surface during exercise, while the digestive system is in a state of relative anemia. Eating a lot of cold drinks at this time will not only lower the temperature of the stomach, but also dilute the gastric juice and damage the physiological function of the stomach. Warm and light salt water is the best drink after exercise.