How to make sure of safe running
We all know that running is good for your health. It may help to protect against heart disease and other health problems. It also may help you live longer.Here are five commonly shared ideas among fitness experts to reduce the risk of injury for people new to running or jogging.
Take it easy
Most people get running injuries when they push themselves too hard. The body needs time to get used to increases in distance or speed. Muscles and joints need time to recover.
Listen to your body
Most running injuries do not come out of the blue.They may include body aches, sore muscles and pain that does not go away.
Get good running shoes
You should find the shoe that offers the best fit and support for your feet. More importantly, you should replace your shoes every 500 to 800 kilometers.
Take good notes
Take some time after each run to write down notes about what you did and how you felt. Look for patterns, things that happen over and over again. For example, you may find that your knees ache when you run on consecutive (连续的) or back-to-back days. But perhaps you feel great when you rest in between running days.
Cross train
As we said earlier, running is hard on your body. So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free. They say swimming, cycling, and yoga are good exercises to combine with running. These exercises are easier on the body.
A. Usually, there are warning signs.
B. However, running can be difficult on the body.
C. Do not run too much, too soon or too fast.
D. There is no single best shoe for every runner.
E. It also does not matter how fast or even how often you run.
F. These notes will help you identify the best workout for you.
G. About 1,200 of the deaths were linked to heart disease or a heart attack.
