"Running at night" is considered to be a good way for busy people to exercise in the workplace and is quite popular among young people. Running in the night, after a large amount of exercise dripping sweat, people feel refreshed, enjoy a good night's sleep, daytime work more vitality. However, there are also some "night runners" who run out of rhabdomyolysis, cardiovascular and respiratory problems due to urgency.
Why should you run at night?
1. The night run is accepted by the female runners, because the night is cool, and more importantly, the ultraviolet radiation is less, so you don’t need to worry about sunburn and tanning because of running. You don’t need to worry about becoming Cinderella, or even black. Girl.
2. Night running is the best choice for office workers. It is difficult to wake up in the morning and get too lazy to get up. The daytime is too busy and causes them to have no time to run. At night, they will not affect their work but they can also exercise and lose weight.
3. The effect of night running is good. At night, the air is fresher than the morning air, oxygen is also more, and most people have the best physical strength at night. This will make running more efficient and reduce injuries. The occurrence of the situation.
4. Night run decompression is most effective, because after work you can put all the trivial things of the day behind you. Running without worry is the most relaxing. Let you have a good mental outlook the next day.
What time is it running? 10am - 12pm is the best
In the morning: it is not appropriate. In the early morning morning, the fog has not been scattered, and there are many suspended matters in the air; the temperature is relatively low.
Afternoon: It is not appropriate. After a day of operation in the city, the exhaust gas has not yet settled.
Evening: Running too late, it is easy to affect sleep because of sports excitement.
Recommended time: 10 am - 12 noon.
How long does it run? Run 3 times a week for a total of 144 minutes
Runner's frequency, intensity, and health status. However, an authoritative survey report from the Copenhagen Institute of Cardiology in Frederiksberg Hospital, Denmark, showed that the healthiest running fitness strength is to run 3 times a week for a total of 144 minutes. Generally, it is not necessary to run for a long time; Should be controlled at slow or medium speed, ie about 8-10 KM/h.
10 safety tips for night running
1. If possible, partner with others at night.
2. If you have a large dog at home, you can run with your dog.
3, do not wear headphones at night, or wear only one earplug, turn down the volume in order to hear the danger approaching in time.
4, can carry self-defense spray, placed in a convenient and easy position.
5, carrying a mobile phone, do not set a power-on password. In the event of an accident, it is convenient for emergency personnel to contact the family.
6. Take ID cards with you to prevent emergencies.
7, in the dark road running, wear reflective gear and headlights.
8, do not ignore their instincts. If you don't feel right, give up the usual route and quickly run to the more prosperous area.
9. Select areas where other people and other activities are located.
10. When a person runs, he must change the route and running time frequently.
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