are you a running novice? these are the key points you need to know

Running is not only a fitness exercise but also a positive and sunny lifestyle. More and more people are joining this activity. For beginners, understanding the following basic running issues will help you run healthier!

We will explain in detail the common problems encountered during running and their solutions, divided into three sections: before running, during running, and after running.

Before Running

01 How to choose running shoes?

1. There is no such thing as the best or most advanced running shoes. Do not use price or brand as the main criteria for choosing running shoes.

2. Try buying different brands and types of running shoes. Wearing a few pairs alternately can help you run healthily.

3. Good running shoes can indeed provide some protection for the body, but it is impossible to rely on them to avoid injuries.

4. Only your feet know if the shoes fit. Try running and wearing them repeatedly to choose the shoes that suit you.

02 What is the minimum weekly running volume?

Running for 75 minutes a week is the minimum amount to maintain health. You can run for 75 minutes at once or divide it into three sessions of 20-25 minutes each.

Of course, you can also extend the running time according to your situation. If you do not have enough stamina to maintain running for a long time, you can also use brisk walking as a way to stay fit.

During Running

01 How should you breathe while running?

Breathing too rapidly will not only exhaust you but also reduce the amount of oxygen you inhale. Therefore, consciously controlling your breathing rate, increasing the depth of your breaths, and strengthening your exhalation are key to running breathing.

As for whether to use a 2-step inhale, 2-step exhale, or a 3-step inhale, 3-step exhale, or a 2-step inhale, 3-step exhale, 3-step inhale, 2-step exhale, it is all acceptable as long as you feel comfortable. However, a 1-step inhale, 1-step exhale is too rapid.

02 What should you do if you get a side stitch while running?

If you get a side stitch, you need to slow down your pace and continuously press the painful area. It usually relieves quickly, and you should not force yourself to keep running.

Additionally, doing a warm-up before running and increasing the depth of your breaths can reduce the occurrence of side stitches.

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After Running

01 Why should you stretch after running?

1. After running, muscles become stiff and tense. Stretching after running can quickly relieve muscle tension and improve muscle soreness.

2. Stretching helps maintain good muscle elasticity, which is significant for reducing sports injuries and preventing muscle strains.

3. It promotes physical and mental relaxation, giving a comfortable feeling.

4. Maintaining good muscle elasticity through stretching is the foundation for forming a good running posture, enhancing body coordination and flexibility.

5. Stretching can correct muscle imbalances, improve body posture, and form a correct and upright basic body posture.

02 What is the correct way to stretch?

The optimal duration for stretching a single area is 20-30 seconds. It is not recommended to stretch for less than 20 seconds or more than 1 minute. Research shows that stretching for 1 minute has the same effect as stretching for 30 seconds.

When stretching, aim for a pulling sensation rather than pain. The correct way to stretch is to be comprehensive, thorough, and detailed, which will help sustain your next run.

Now, let's do a set of post-run stretches~

Hip Flexor Stretch

Key points: Kneel on one knee on a yoga mat, with the front leg in a lunge position, and shift your weight forward.

Glute Stretch

Key points: When stretching the glutes, push the knee towards the opposite shoulder to feel a more complete stretch.

Hamstring Stretch

Key points: Keep the raised leg straight, maintain your back close to the ground, and fully stretch the hamstrings.

Quadriceps Stretch

Key points: Keep your back straight and feel the stretch in the front of your thigh.

Calf Stretch

Key points: Keep your back straight, legs straight, and heels as close to the ground as possible.

If you have any other questions about running, feel free to leave a comment below~

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The above content is from "Injury-Free Running" and "Fitness Calendar 2019"

Authorized for publication by People's Posts and Telecommunications Publishing House