AI Running Excellence: Achieve Endurance Building with RunBox [50a0]

As winter sets in, more and more runners are moving their running routines indoors. Whether at home or in the gym, treadmills have become the undisputed 'winter MVP.' However, running on a treadmill isn't as simple as just plugging it in and pressing a button. Today, Wuyan Zu will share some tips for treadmill running.

Warm-up: Start with a slow walk and jog before speeding up.

Before running on a treadmill, it's essential to do a proper warm-up, which mainly includes stretching and leg presses. The warm-up should last about five to six minutes. Codoon has detailed video tutorials that you can follow for guidance.

Once on the treadmill, start with a slow walk, then a slow jog, and finally move to a faster run. The combined time for walking and jogging should also be around 5 to 6 minutes.Gradually increasing the pace helps your body adapt to the running rhythm. It's particularly important to note that treadmills have an 'emergency stop button' that can quickly halt the machine. This button should generally not be used unless in an emergency, as using it at high speeds can easily cause you to fall.

Usage: Familiarize yourself with the treadmill's various functions.

Wuyan Zu once watched a compilation video of runners falling off treadmills, most of whom injured their tailbones. Some runners are unfamiliar with the treadmill and don't know how to slow down, leading to panic and falls. Before using a treadmill, make sure to understand all its functions and consult a trainer if it's your first time. Don't feel embarrassed to ask questions.

Air: Ensure good indoor air circulation.

If your treadmill is at home, this is especially important.Treadmills are usually placed indoors, so it's crucial to ensure good air circulation. Running consumes a lot of oxygen, and poor ventilation can easily lead to oxygen deficiency and fainting. Besides air circulation, if there's a significant temperature difference between indoors and outdoors, adjust your clothing accordingly to avoid discomfort.

Exercise Volume: Do not run continuously for more than 1 hour.

When running on a treadmill, be mindful of your running volume. Some runners think that running more will help them lose weight faster, but overdoing it can be harmful. A safe heart rate is calculated as 180 minus your age. For beginners, this number should be even lower. Always monitor your heart rate and avoid excessive intensity.

As for running time, Wuyan Zu suggests that continuous treadmill running should not exceed 1 hour to avoid knee and other joint injuries. Each person should decide their running time based on their physical condition, with around 40 minutes being ideal.

Diet: Avoid running on an empty stomach.

Running consumes a lot of energy, so Wu Yanzu advises against running on an empty stomach before using a treadmill. Many people go straight to the gym after work without eating, which is not good for the body. Eat something like bread or other carbohydrates about half an hour before exercising, and you can also drink some milk. If you feel dizzy from hunger during your run, stop immediately and drink some sugar water. You'll feel better in about five to six minutes. However, don't eat too much before running, as it can burden your stomach.

Additionally, it's important to drink water properly while running. Don't wait until you're thirsty to drink; hydrate regularly in small amounts rather than drinking a lot at once.

Rest: Avoid pushing through fatigue.

Make sure to rest well before running on a treadmill, as running while overly fatigued can cause discomfort. If you feel tired, communicate with your trainer to adjust your running volume accordingly. Don't blindly insist on completing your planned workout, as pushing through fatigue can lead to physical problems.

Also, keep warm. Winter weather is cold, and even if there's indoor heating, it's best to keep your jacket on for a while after running rather than taking it off immediately upon entering the gym or returning home.

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                <strong style="border: 0px; vertical-align: baseline; line-height: 1.7em !important;">[Interactive Topic]</strong>
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                <font color="#00b050">With winter here, will you choose to run outdoors</font>
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                <font color="#00b050">or on an indoor treadmill?</font>
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                Feel free to leave your answers in the comments section and share your thoughts with everyone.
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