Running is a thing worth persisting in for a long time. Stick to running training 3-5 times a week for about 30-60 minutes each time, you will gain a lot in the long run.

As the saying goes: life lies in sports, and running is a low-threshold sport, you only need to prepare a pair of sports shoes, outdoor you can run.

How to run more efficiently? Several points to master.

1, before running, you should first fully stretch to warm up, activate the body muscle groups, so that when running can reduce the chance of injury.

2, running is not the faster the better, when we first started running, we should mainly jog, the speed does not need to be too fast, so that it is easier to stick down.

3, when running, you have to adjust the breathing rhythm, keep 2 steps an exhale, 2 steps an inhale frequency, learn the correct running posture, head up and chest up, forefoot on the ground, slow down the knee impulse.

4, after running do not immediately sit and rest, but to stretch the leg muscle groups, can relieve muscle congestion problems, to promote muscle repair.

Adhere to the benefits of running exercise is very much, we take a look at.

1, adhere to the running exercise can enhance the body's activity metabolism, promote the decline of body fat rate, help you improve the obesity problem, harvest a pair of good body.

2, adhere to the running can exercise cardiorespiratory function, improve your lung capacity, oxygen uptake, strengthen the heart blood supply strength, let you maintain a pair of strong body, resist the invasion of disease.

5, adhere to running can release stress, promote the body to secrete dopamine, drive away negative emotions, maintain a positive and optimistic state of mind, anti-stress ability will be significantly enhanced.

3、Adhering to running can enhance the coordination of limbs, maintain the flexibility of the joints of the legs, strengthen the memory of the brain and reduce the risk of dementia, so that you can grow old and look more energetic.

4、Adhering to running can promote cell regeneration and help maintain firm skin, it can also reduce the accumulation of waste and help you unclog your intestines and stomach, you will maintain a relatively frozen state.

6, adhere to the running can improve the sedentary back pain, muscle strain, lumbar spine protrusion and other diseases, effectively improve the health index, but also improve the hunchback problem, improve their own temperament.

7, adhere to the running can make you become more self-discipline, perseverance, improve the problem of procrastination, various vices will also be changed, life becomes regular, more healthy.