Since running on a treadmill is a passive run, the speed is all driven by the machine. As long as you can't keep up with the rhythm of the machine, you may cause wrestle, sprain or other more serious consequences. Therefore, safety is the most important consideration for those who use treadmills. Anyone who uses treadmills for the first time must first understand the function and proper use of each button or related accessory on the treadmill before starting to use it. Some patients with chronic diseases must be used with caution, such as high blood pressure, liver disease, heart disease, joint disease, pregnant women, etc., so as not to cause other side effects. Only healthy people, diseases that do not exacerbate the disease, or some diseases that require exercise, such as early diabetics, are recommended here.
During the running, the runner should pay attention to the ominous signals of his body, such as shortness of breath, chest tightness, headache or other discomfort. Don't indulge in other external things such as TV, music, etc. Keep a normal running posture, don't shake it from side to side. I need to know where I am on the treadmill every moment. Don't run barefoot or wear slippers, runners wear loose underwear and running shoes. For your own running indicators, if your physical condition is not suitable, do not deliberately force yourself to complete, let alone increase the running intensity, it is best not to increase the speed and slope at the same time, unless you are already skilled in running skills and training outdoors. The purpose of running.
Choosing a pair of suitable running shoes is very important for runners, because the feet are the point of all the pressure. If the running shoes are not suitable, it will bring a lot of unconscious or serious injuries. A pair of good running shoes can greatly cushion running. In the process of impact on the feet, knee joints, articular cartilage, meniscus, etc., running shoes are not to let you run faster, but to keep you running without injury. This is the meaning of running shoes. Running shoes can be roughly divided into cushioning/damping, support/stable, and control to cope with different running postures. The soles of the feet are also divided into normal arches, high arches, and flat arches. Therefore, each runner can choose his or her suitable running posture according to his or her own situation and purchase different types of running shoes.
Of course, there are other considerations, in a words: safety is always the first.
Some people say that running is a cure, this is a bit exaggerated, but after a long period of running, the body does have many beneficial changes from the inside out. Let's take a look at the benefits of running together.
It's not easy to do anything well, and it's not easy to do one thing consistently. The same is true for running, but persevering in running can indeed give us a set of physical and mental health and life goals. It seems that this is two different topics, but in the process of running with perseverance, we can receive certainly both.
Because of the randomness of the running process, in order to ensure a certain amount of exercise, runners often set a running goal for themselves, such as cross-country running one kilometers, two kilometers...... the playground running 10 laps, 20 laps and etc., due to the running process the physical strength is constantly increasing, and the self-confidence is getting stronger and stronger. When you complete the set goals, you will find that you have new potentials. The runners will find that the running process has the function of enjoying the body and mind, and the running goal is also being improved, I believe I can run longer and farther...
This is similar to the case in life. When we achieve a goal in life, a new goal is quietly being coming in our life, study or work, so that our life is constantly moving from a level to a new level, for example, graduated from elementary school and entered secondary school, graduated from university and go to graduated or looking for a job...
Life is like a constant long-distance running. In this process, it doesn't matter who's starting line is going forward. You don't need to challenge your limits, you don't need to compete with others, you don't need to have too many skills, you don't need to fight speed, fight strength, unlimited distance... You only need to experience your solid steps for your life, appreciate every footprint of the path you have traveled, appreciate the ups and downs of your life, and start your new life. As your life experience and experience increase, you will more accurately adjust your life goals to make the most effective development of your potential and enjoy your wonderful life.
From this point of view, Persistently insisting on long-distance running is definitely a very beneficial thing to improve your health, your body and mind, and your life goals.
Every sport or fitness campaign has specific precautions. If you don't do well, it may cause some unexpected injuries and accidents. Running is no exception.
First of all, you should choose a pair of running shoes. When you run, there are forefoot in the landing method, and the landing is smooth and the heel is landing. The continuous impact during running makes the knee joint bear a lot of pressure. This is why the knee injury has become the number one pain for the public runners. One of the important incentives. If the choice of running shoes is not good, the soles of the feet or knees are easily injured. The biggest effect of running shoes is not to run faster, but to cushion the impact on the soles of the feet and knees during running.
Secondly, the amount of exercise should not be too large. The amount of exercise includes exercise time and exercise intensity, that is, the running speed should not be too fast. As a running process of fitness exercise, excessive exercise may bring muscle or limb hurt, fatigue and need too much rest to restore physical strength. These are contrary to the purpose of running.
The third should retain the warm-up exercise before running, so that all parts of the body can be soothed and relaxed, so that the bare wrists, legs, hips, waist and shoulders get different levels of pre-running exercise in case a part is injured.
Finally, do not end the exercise immediately after completing the run, you also need to do some simple exercises to calm the body from the state of motion. Because the blood circulation in the process of intensification increases, suddenly stopping to exercise the body will have some discomfort, so as not to cause other problems. Because the loss of water is inevitable during running, don't forget to drink some water if you are thirsty.
Of course, there are other considerations. As a sports enthusiast, you can summarize and constantly adjust your rules of exercise in constant exercise.
Running is a person's sport. It is not a competitive sport. Compared with other sports, running does not require venues, clothing, teammates, and any sports props. It only needs a pair of shoes and one road can go free. The road and the climate and environment where you can stay outdoors, Running can also be carried out on an indoor treadmill if possible.
Due to the consistency of upper and lower limb movements during running, it is usually accompanied by regular swinging of the arms forward and backward or up and down. The breathing is deepened and accelerated, the heartbeat and blood circulation are accelerated, the oxygen consumption in the body is increased, the heart and lung fatigue is reduced, and the physical strength is maintained. It is beneficial to increase the metabolism of new towns in the body.
Running is mostly carried out in the wild, so it is also a boring often, which also requires the runners to live in loneliness and not be distracted from other matters. The control of the amount of running is also very important, including the speed and time of running. These two poor controls will make the running less effective, and at the same time perhaps lead to the consequences of "can not run" or "do not want to run."
Any exercise needs the gradual progress, perseverance, no matter at any time and place, as long as your feet move, it will play a role in consumption of fat, lower blood sugar, increase metabolism, prevent disease, bodybuilding, and physical fitness etc.
Everything is difficult at the beginning, as long as you persist for a while, you will generally feel the benefits of running.