1. What are the benefits of running for girls?
1, bid farewell to the belly
A 30-minute running can make a 140-pound adult burn 39 1 calories, while the calories of cycling and tennis are 277 and 272 respectively. In other words, 40% people will lose your stomach faster.
2. "Bulletproof" bones
According to the National Osteoporosis Association, three times a week 15 minutes of light jogging is enough to reduce my risk of osteoporosis by 40% for the rest of my life.
3, complete the set goals
Some runners aim at distance or completion time and pay more attention to health and weight; The rest is just to relax. Running can help you accomplish the goal in your mind.
4. Four seasons sports.
Rain, cold weather, hot sun, windy-these are not reasons not to run. Take a step and see it as another challenge. Running is an activity tailored to the unpredictable climate.
Step 5 feel happy
"Mild to moderate exercise can naturally release comfortable phenolphthalein, help relieve stress and make you really happy."
Step 6 own the world
Morning running is the most precious and authentic experience-when the world is still sleeping, you will be the first person to set foot on the first snow on the road; The empty street belongs to you and only to you, and you will monopolize the glory of the rising sun without sharing it with others. How will you show off in an ostentatious manner ~ ~
7. increase ZZZ's time
Let long-term insomnia patients run for 20-30 minutes every other day. What is the result? The time required to fall asleep has been reduced by half, and the sleep time has increased by almost an hour.
8. Winning the prize is super cool
Medals are not just for Olympic athletes. Take part in a competition, complete it, and you will get your medal and hang it on the shelf in the closet as proof of your hard work.
9. Enjoy snacks without guilt.
Increasing salt intake is rarely recommended by doctors, but a few days before the marathon, this is what you should do-give you enough reason to munch on potato chips. The salt in it helps to prevent hyponatremia (a symptom of insufficient sodium intake due to drinking a lot of water, which may lead to dizziness, illness and other rare diseases, and even death).
10, defecation is unobstructed.
Exercise helps to reduce the time for food to pass through the stadium, which reduces the water absorbed by the body and makes your feces soft and easier to excrete. "
It turns out that running still has such a big role! Running is the most basic exercise method, and it can also be said to be the simplest exercise method, and running doesn't have to go to a special exercise place. In our daily life, we can choose to run where we can walk!
2. What should I pay attention to when running?
1, just started running, pay attention to breathing.
When running at ordinary times, call it two steps and suck two steps; When running needs to be accelerated, take a deep breath, lengthen the breathing time, and adjust the pace frequency to three steps, one breath and one shout. Friends who have just started running can improve their running speed by changing the frequency.
It is worth mentioning that the cold running air in winter can make the mouth slightly open, and the tip of the tongue can be pressed against the palate, so that cold air can be sucked into the mouth from both sides of the tip of the tongue, thus there is a process of warming the cold air to avoid coughing discomfort caused by direct inhalation into the trachea. When exhaling, the tip of the tongue is released from the upper jaw, allowing the hot air to be ejected from the mouth smoothly.
2. Pay attention to choosing the right running shoes when you start running.
Typical jogging shoes should be light and soft, but the soles have to withstand repeated impacts, so they must be made of several layers of different materials. A good pair of jogging shoes should generally meet the following conditions: firm heel, wide and firm heel and soft front sole 1/3.
Friends who have just started running can choose running shoes according to their feet. Sports brand Yasushi and Mizuno's official website can test bipeds. Choosing running shoes is not expensive, the best will always suit you.
In addition, running shoes should not be too small, in principle, they need to be larger than ordinary shoes.
3. Pay attention to the correct posture at the beginning of running.
At the beginning, runners should pay attention to landing with the middle of the sole of their feet, so that the impact force can quickly spread to the whole sole.
The calf should not cross too far. Keeping a high pace and running in a short span (stride) is the correct posture.
When running, the thighs and knees are forced forward, not upward. When your legs swing forward, take the initiative to send your hips. Running to lose weight is to pay attention to the rotation and relaxation of hips.
You don't need to run far at first.
Experts suggest that when girls start running, they can run according to their feelings, don't set time or distance goals for themselves, and go home to rest when they are tired.
You can combine jogging with brisk walking. Run for a while when you are tired, and continue running when you recover. Don't worry, friends who have just started running can run step by step, which is more conducive to staying strong.