——Back to the Beginning
The spring breeze not only awakens the earth but also stirs the hearts of those aiming to lose weight.
Some fitness enthusiasts say their calves hurt after running, while others report pain in different areas. This is often due to inadequate warm-up before running, incorrect running posture, or insufficient stretching afterward.
Today, let’s talk about what to pay attention to from preparation to the end of a run.
Preparation Before Running
To avoid sports injuries, prepare the right gear before running and make sure to do a proper warm-up.
1. Sports Gear
A pair of comfortable, well-fitting running shoes and appropriate workout clothes. Available at the 8264 Tmall flagship store.
2. Warm-Up Exercises
It’s best to do 5–10 minutes of preparatory exercises before running to loosen up your joints and prevent injuries. These are the same warm-ups you did back in school — they’re sufficient.
Start from top to bottom: head movements, shoulder exercises, chest expansions, waist twists, lunge stretches, side lunges, knee rotations, ankle and wrist movements, plus small jumps in place and high knees.
Be serious about it — do eight counts of four: one-two-three-four, two-two-three-four... seven-two-three-four, eight-two-three-four.
3. Timing for Running
If you can wake up early and manage your schedule, go for a 30-minute slow jog between 7–9 AM. The sun has just risen, the air is fresh, and jogging in this environment will lift your mood.
Between 2–4 PM is a great time to build stamina. After a day of work or study, if you can, go for a run during this period. It will not only help you relax but also leave you more energized for the rest of the day.
If neither of the above times works for you, then try running between 5–7 PM as the sun sets. It’s a good way to unwind and release the day’s tension. Bringing a friend along can also make it quite romantic.
Of course, don’t run right after meals during these three time slots. If you’ve just eaten, wait 30–45 minutes before starting your run.
What to Pay Attention to While Running
1. Set a Goal
It’s best to set yourself a goal when running, such as running for 30 minutes or covering 3 kilometers. Break this goal down into smaller milestones, like completing 200 meters at a time. Of course, set realistic goals to start — you can begin with shorter targets and gradually increase them. For example, start with a 20-minute goal, then add 5 minutes the next day, and so on, until you reach the fat-burning sweet spot of 30 minutes or more.
2. Adjust Your Pace and Breathing
Controlling your running pace and breathing is crucial. How well you manage these two factors determines how long you can keep going. Don’t push too hard at the start, or you might burn out quickly. Try to find your own rhythm and stick with it.
Coordinate your breathing with your pace — take deep breaths through your nose and exhale slowly through your mouth. Figure out what works best for you in terms of steps per inhale and exhale. Controlling your breath can be tough, as your body may crave big gulps of air, but you’ll find that once you lose control, it’s hard to keep going. To run longer, mastering your rhythm and breathing is key. Hold out as long as you can, and only breathe through your mouth if necessary.
Also, choose music that matches your running rhythm. If you’re jogging slowly but listening to intense music, it can easily throw off your pace.
3. Handling Emergencies
1. Side Stitch (Stitch in the Side)
Slow down or switch to walking, and continue running once the pain subsides. In the meantime, gently massage or press the painful area. Apply firm pressure while bending and straightening your body to stretch and relax the diaphragm. If there’s no relief, slowly stop, end your run, and take a leisurely walk instead.
2. Muscle cramps
Stretch the cramped muscle while slowly pressing and pushing along it with your thumb (most muscle cramps can be resolved using this method).
3. Sprains and falls
If you accidentally sprain or fall while running, stop running immediately and seek medical attention as soon as possible.
Alright, that’s all about the precautions related to running. Get moving and start running to lose weight~
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