1, do not eat before running; Pay attention to clothes, and it is advisable to breathe. The temperature rises in summer, but it is still a little low in the morning. Generally, you sweat a lot during exercise, and you may catch a cold if you are not careful. Therefore, never get dressed and go outdoors as soon as you get up, but give your body a time to adapt. To go out for exercise, we must first do enough preparatory activities; If you sweat a lot after exercise, don't take off your coat on the way back. After returning indoors, take off your sweaty clothes, dry your body and put on dry clothes.

2, step by step, master the speed, remember that excessive exercise morning running should be based on jogging. Warm up at the beginning of the start, fully stretch your body and reduce sports injuries; The quantity should be gradual and the speed should be controlled. You can take jogging and walking alternately, and the distance should not be too long. After a period of exercise, the body gradually adapts to jogging and can reduce walking until it is all jogging. Don't run too fast or too slow when running, but be able to talk. Although excessive exercise increases physical exertion, it is easy to "break down from overwork" and the recovery days after injury will be longer.

3. Learn to breathe correctly, unify the running rhythm and breathing rhythm during running, pay attention to the uniformity of breathing rhythm, and consciously coordinate the pace rhythm and breathing rhythm. Inhale through the nose at first and exhale through the mouth. At the same time, gradually breathe excessively to the nose and mouth to expand the vital capacity, and apply abdominal breathing method (inhalation, abdominal bulge; Abdominal depression when exhaling). When the breathing rhythm adapts to the running rhythm, it can reduce the fatigue of breathing muscles and avoid the physical discomfort caused by shortness of breath. Don't hold your breath when running, it will bring a great burden to your heart.

It is wise to run in the park. Don't choose the roadside. Although the air is fresh in the morning, it is thin. The air quality on the roads in the morning is poor, the exhaust gas emitted by cars is unhealthy, and passing cars also bring safety hazards to morning runners. The park is a good choice for morning running. First of all, the park has more vegetation, fresh air and quiet environment; Then, there is no traffic hazard; The park also provides benches for morning runners to rest. After running, morning runners can rest on park benches and other places.

5. Physical recovery after running is very important. You shouldn't sit or lie down immediately after a morning run. You should stretch and do enough relaxation activities. Change wet clothes and wipe your body with hot water, not cold water; Wait until the heart rate returns to normal level before drinking water or eating. Avoid cold water or drinks. After exercise, in addition to ensuring normal dietary needs, we should also increase the intake of carbohydrates, B vitamins, vitamin C and other nutrients.