When going for a long run, there are some important things to keep in mind. In summary, here are eight key points:
1. Avoid running near roads with heavy traffic to prevent directly inhaling dust and car exhaust, which can negatively affect your health.
2. Don’t breathe through your mouth. During a long run, it’s best to breathe in through your nose rather than your mouth to avoid swallowing cold air, which may cause gastrointestinal cramps and lead to exercise-induced abdominal pain.
3. Don’t wear clothes that are too thick or bulky, as they may hinder your movement, add unnecessary burden to your body, and cause you to sweat excessively. This can allow cold air to enter your body through open pores, increasing the risk of catching a cold or other illnesses.
4. Avoid exercising in smoky courtyards or narrow streets and alleys. Smoke and exhaust fumes can directly harm your health and may trigger respiratory conditions such as acute bronchitis, pneumonia, or asthma.
5. Avoid exercising in strong winds, extreme cold, heavy snow, or dense fog to prevent potential dangers. This is especially important for the elderly or those with weaker constitutions.
6. Don’t exercise in remote or rarely visited areas where help might not be available in case of an emergency.
7. Don’t engage in overly intense workouts. Always exercise within your limits—don’t push yourself too hard or overexert, as this could lead to dangerous situations.
8. Don’t drink water immediately after exercising. Wait 20–30 minutes after stopping, then you can drink lightly salted water or warm water appropriately to replenish fluids and salts lost during the workout.