Precautions for long-distance running

First, run a simple warm-up exercise before doing

Some people are not used to do warm-up exercises, and what should be done before jogging warm-up and cool-down exercises foot.nike free run 3.0 mens running shoe Since running pressure on the knee, so to strengthen the knee warm.

Second, the best four-step a breathing distance running

Long-distance running is aerobic exercise, the body's major organs involved in the cycle, especially the respiratory system. In the running process, the body increased the demand for oxygen, under normal circumstances, to four-step breathing is appropriate, and tries to always keep that rhythm. The way in breathing, call the nose, mouth and nose mixed suck better.

Marathon at the beginning, because the oxygen supply behind the muscle activity required, so there will be heavy legs, chest tightness,  airmax 1 womens shoes wheezing and other phenomena, especially people who do not exercise regularly will feel stronger, but this is normal. If you feel more uncomfortable, you should stop and walk a few hundred meters, especially if they feel unwell, it is necessary to stop long-distance running.

Third, after running still walk a few hundred meters

Some people immediately after the marathon sat down to rest. Zhou coach reminded finish do not immediately stop and rest. After running, the human body have been up and down activity, should make all parts of the body slowly relaxed stroll a few hundred meters after the finish suggested, the body completely relaxed, do some whatever waist,airmax 90 women shoes abdomen, legs, arms activity.

Four, four categories of people should not participate in long-distance running

Since there had been Marathon runner sudden death therefore, the following persons unfit to participate in long-distance running.

First, potential disease. These diseases are mainly cardiovascular and cerebrovascular diseases.

If the amount of exercise far beyond the usual load, resulting in excessive exercise, stress, may lead to death or other sports injuries;airmax 2012 women shoes

Third, there is mild activity, chest tightness, headache, dizziness and other symptoms;

Four, elderly patients with hypertension and diabetes.

Fifth, the warm-up steps:

a. akimbo, toe point alternately active bilateral ankle

b. knees squat, heel lift, repeated practice 3-5 times, activities, bilateral knee

c. alternately raising and outreach lower limbs, activity hip

d. front, left lunge stretching, air max 2013 women running shoes stretch the leg muscles and ligaments