6 small tips for female runners

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Goddess Day is here, and I don't have much to offer to all of you, so I can only bring out some valuable tips from my collection. Here are 6 exercise tips that I hope will help you. Wishing all goddesses health, happiness, and boundless energy~

Don't tie your ponytail too tight

For girls with long hair, tying a ponytail during exercise is the most convenient and looks neat and fresh. However, everyone is concerned about their hairline. If you always tie your ponytail too tight, the hair at the tightest part can easily become sparse. It's best to avoid always tying a high ponytail and to change your hairstyle occasionally to give your hair some rest.

Keep your phone in an arm pouch

Unless your sports bra is specially designed with hidden pockets, a regular sports bra is only meant to protect your chest and isn't suitable for holding other items. Imagine your phone sticking to sweat, and remember the kidney you metaphorically sold to buy it... So, an arm pouch or waist pouch is the best choice for holding your phone.

Post-run stretching is essential

Running can indeed make your calves bigger. For example, sprinters have very muscular calves. Running also makes calves firm, but marathon runners have very slim calves due to different running postures and intensities.

Some runners feel their legs are very tired and tight during running and think their legs are getting bulkier. This is actually an illusion. Incorrect methods and high-intensity anaerobic exercise can build leg muscles and make legs bulkier, while aerobic exercise burns sugars, fats, and amino acids in the body, only reducing excess fat.

Running (aerobic exercise) won't make your calves bigger. The feeling of bulkiness is due to delayed blood return, causing temporary swelling in the feet and calves, with muscles in a tight state. Therefore, you shouldn't just leave after running! Within thirty minutes after running, you must do stretching exercises such as calf stretches, hamstring stretches, and ligament stretches. Each stretch should last fifteen to thirty seconds, repeated two to three times until the muscles are no longer tight.

Sports bras are essential

The most embarrassing problem for girls running is shoulder straps slipping off, so you need to wear a sports bra. When buying, first consider whether the material of the sports bra fits well. Generally, choose moisture-wicking fabrics and bras with low friction.

When trying on, you can run and jump to ensure the bottom edge of the bra doesn't slide up and the shoulder straps don't fall off. The support point should be at the elastic band below. Usually, the wider the shoulder straps and underband, the better the support.

Finally, look at the style of the bra. Sports bras generally come in two types: tank-style sports bras, which minimize breast movement during exercise and are suitable for girls with A or B cup sizes; and shockproof bras, which have cups to enclose and stabilize the breasts, providing extra support for girls with C cup sizes or larger.

Safety during night runs is crucial

It's best for women to run at night with a companion. If you run alone, choose well-lit routes with fewer vehicles and avoid secluded, dark paths.

Night runs should not be too late, generally finishing by 22:00. At this time, there are fewer vehicles and pedestrians on the road, but not so few that you feel overly isolated.

Night running attire should be as conspicuous as possible. Choose bright yellow or reflective clothing and gear. Items like glowing wristbands, brightly colored compression socks, and reflective phone arm pouches can enhance safety. Also, avoid wearing headphones while running to prevent accidents.

Additionally, pay attention to the safety of the running venue. If you're in a new city or location and want to go for a run, do your homework first to avoid areas with poor security or dark alleys. Carry some self-defense tools just in case.

Take sun protection measures

Some people like to run in the morning, but when summer comes, the sun rises early, making sun protection a primary concern for morning runs.

Before running, you can spray whitening toner, then apply high SPF sunscreen or sunblock foundation. Consume more vitamin-rich foods, and take care of your skin after running. If you find this troublesome, consider getting up earlier or running at night.

Interactive topic

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