Running is an activity that requires only a small investment (a few sets of workout clothes and a pair of suitable running shoes) to start immediately.
Long-term running can bring many health benefits, such as: improving physical fitness, boosting immunity, relieving stress, improving sleep quality, increasing muscle strength, and weight loss.
Preparation before running:
Wear comfortable workout clothes and suitable running shoes, and you're ready to go.
For beginners, it's best to run outdoors initially.
Before starting to run, it's advisable to do some simple warm-up exercises.
For those who haven't run before, a simple warm-up helps activate all parts of the body's muscles.
When you first start running, those who haven't run in a while might find their running form awkward.
This is because muscles that haven't been used regularly need time to adapt.
This adaptation process takes about 5-10 minutes. After this time, you'll gradually feel your legs warming up and your chest heaving.
During this period, you may feel heavy in your body and steps, and feel like you can't keep running.
But you must keep running until your body gradually adapts to the corresponding running volume.
Only then will you slowly feel the lightness in your body after running and enjoy the fun of running.
Running Precautions
1) Running Posture
Maintain good posture, relax your body as much as possible, and move forward naturally.
Swing your arms, take comfortable strides, keep your body upright with a slight forward lean, and lift your feet high (slightly higher than normal walking).
Ideally, land on your toes or the balls of your feet first, avoiding heel strikes as much as possible, as heel strikes increase the risk of shin splints.
Every runner's posture is slightly different, but try to follow the points mentioned above to find the running style that suits you best.
2) Breathing Method
Use active breathing through your nose and mouth, following a regular three-step inhale, three-step exhale pattern.
This effectively controls breathing, lowers your heart rate, and allows you to use more energy for running, improving running efficiency.
