This is caused by incorrect running posture.

(2) Not enough rest, or too fast. Try to run for a while and slow down.

After long-term exercise, lactic acid will accumulate, making the body too tired.

Running seems simple, but it should be arranged reasonably according to your own physique. Compared with the ankle, the knee joint bears more pressure when running, and it is more vulnerable to injury. Experts suggest that if you are overweight, it is best to use brisk walking instead of running to minimize the damage to the knee joint caused by exercise. Even if you walk at a normal speed, you can exercise and burn fat as long as it lasts for more than 45 minutes.

Adjustment before and after running is equally important. Do some squats and stretches before running, relax tense muscles and bones, and relax muscles and bones for the next run. During running, it is necessary to master the rhythm of breathing and keep breathing evenly and comfortably, which can effectively reduce the fatigue of the heart and lungs and maintain abundant physical strength. Don't stop immediately after running. It's best to walk slowly for a while and adjust your heart rate and breathing.

In addition, don't be dazzled by dazzling advertisements and blindly choose some sports drinks. Even if amateur runners run every day, there is still a gap between the amount of exercise they consume and that of professional athletes, so pure water is the best choice to supplement their physical functions with running.

Extended data:

Precautions for running:

① posture

Running posture should be reasonable. Your upper body should be straight, lean forward slightly, relax your shoulders, bend your elbows naturally, and swing your arms back and forth at your sides. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically the same. Pay attention to the stability of the body's center of gravity, not ups and downs.

② Breathing

Breathing during running is very important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be too wide, and the tongue can be rolled up to prolong the time of air in the mouth and reduce the stimulation of cold air to the respiratory tract. Beginners can suck in two steps and shout in three. Pay attention to exhaling gas from the lungs as much as possible every breath to increase the effective ventilation.

③ strength

With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.

No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles.

Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are.

Increase the strength of the upper arm through simple push-up exercises.

Strengthen the running power as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run in the mountains. A regular mountain running plan will have a miraculous effect on daily running, especially on competition results. Mountain running can enhance the strength of runners' thighs, enhance the coordination of legs and enhance the coordination of the brain.

④ Speed

For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down the hill quickly; Take part in competitions, etc. Speed training is available to everyone, especially the elderly.

Because it keeps the gait and the good biomechanical structure of the human body, both of which will gradually disappear with the increase of age. Many adults who have never run think that they just adapt to jogging at the speed of mile 10 minute day after day, regardless of the intensity and speed of running, which is incorrect.

References:

Running (exercise fitness method) _ Baidu Encyclopedia