1. How to breathe during morning running
1.1 breathe with your nose
Some people feel short of breath when running, so they open their mouths and breathe vigorously, which not only easily causes wind coughing, but also makes them very tired. Therefore, whether it is summer or winter, we should breathe with our noses.
1.2. Breathing should match the pace
The specific method is as follows: run two or three steps, slowly inhale with your nose, then run two or three steps, and try to spit out the exhaust gas with your mouth. If it is not enough to inhale through the nose, you can also inhale part of it from between your teeth. With this rhythmic breathing, you will naturally run much lighter.
1.3. Learn to breathe deeply
If you run for a long time, you need to breathe deeply. Otherwise, if you always breathe shallow, you will not only feel shortness of breath, but also feel chest tightness and breathlessness.
2. Precautions for morning running
2.1. After morning running, take a slow time
Don’t stop or sit down to rest suddenly after morning running. You may as well jog or walk fast for 500 meters to relax your body. After the morning run, you need to rest for 15-30 minutes before you can eat breakfast. Breakfast should be good. Generally, you should choose light and nutritious food, such as soybean milk, eggs, steamed bread and fruit.
2.2. Equipment shall be complete during morning running
We must pay attention to equipment for morning running. You need to prepare a set of sweat wicking and fast drying sportswear to avoid discomfort caused by clothes sticking to your body after sweating. At the same time, you also need a pair of breathable and heat dissipating sports shoes, which can quickly take away the heat of your feet and bring cool and comfortable sports pleasure.
2.3 pay attention to diet before morning running
After waking up in the morning, you might as well take a few minutes to take a deep breath, which can help your internal organs function work normally as soon as possible, and people will become more awake. To prevent hypoglycemia, you can eat a small amount of starchy foods or fruits, such as bananas and raisins, before running in the morning, but remember to eat too much.
3. What are the morning running skills
3.1. Do not run too much in the morning
Morning running is not suitable for heavy exercise. Therefore, it is OK to jog and walk faster. After running, you can practice breathing and stretching appropriately. The total time is controlled at 25 minutes.
When running, the stride is slightly large, the chest is stretched out and the abdomen is closed, the front is looked at, the upper body is slightly tilted forward, the arms are naturally swinging on both sides of the body, the attention is concentrated, and the breathing is natural and uniform.
3.2. Select suitable sports venues
Try to choose an outdoor place with sufficient oxygen for exercise. It’s still a little cold in the morning. Many people like to go to the gym, swimming pool and other indoor places for exercise. The air quality is originally poor, and it is even worse in places with many people indoors. If it is not for professional training, it is better to choose the right time to exercise in places with sufficient oxygen and fresh air outdoors.
When running outdoors, try to choose Park trails, school playgrounds and other places with less pedestrian and traffic flow, good ventilation and air, and flexible ground such as muddy land and grassland.
Benefits of morning running
1. Morning running can lose weight
Many young people like to exercise in the morning. The main reason for most people to run is to burn calories, that is, to lose weight. Some experts even think that running on an empty stomach in the morning burns more calories than other times.
2. Running in the morning can calm your mind
Most runners agree that running can clear their minds and continue their creativity. When the road passes under your feet, the problems will be solved and the views will bloom. This may be related to the release of endorphins, which can bring peace, quiet and refreshing effects to the body and mind.
3. Run in the morning to start a new motivation every day
Running in the morning, all the typical excuses for avoiding exercise can be sidelined. Now those spare time can be used to take care of other things, or sleep on the sofa, without feeling guilty at all. Completing your workout in the morning will also help you start the day.
4. Running in the morning can reduce exhaust
One of the advantages of getting up early for running is that you can start exercising before big cars and small cars pollute you. Vehicle exhaust can increase the risk of heart disease and cancer, so if you want to breathe fresh air, put on your running shoes early in the morning.
Disadvantages of morning running
1. Easy hypoglycemia
The morning is the time when the glycogen content in the body is the lowest. If exercise consumes the body, it is easy to cause hypoglycemia.
2. Easy to cause respiratory diseases
The concentration of carbon dioxide is the highest in the morning, which is also the time when the dust in the air is the most serious. It is easy to cause respiratory diseases to go out for morning running at this time.
3. Easy to cause heart disease
The morning is the peak time of heart disease, when the heart rate changes most frequently and maximally. If you run in the morning, it is easy to cause heart disease.
4. Easy to cause thrombus
The morning is the time when the blood is most viscous, and the platelet content in the blood is the highest at this time. Running in the morning will lead to water loss in the body, which will make the blood more viscous and may lead to thrombosis.
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