Some people are not accustomed to executing warm-up training before running, and should do some feet warm-up and cool-down work out. Due to functioning on the knee joint pressure, therefore we should strengthen knee joints warm-up. Long distance belongs that will the aerobic metabolism exercise, participates in human body each organ circulation, especially in the respiratory system. In the course of working, the body's oxygen demand increases ceaselessly, in general, so that you can the four step breathing is appropriate, and to always keep the actual rhythm.

In the particular pattern of breathing, nasal call, and to be able to better mixed absorption. Running at the beginning, because your oxygen supply lags behind this muscle activity needed, so there will be a leg sinking, chest tightness, wheezing and other phenomena, especially people often do possibly not exercise will feel stronger, but this is normal. If you feel more uncomfortable, should stop, walk a few hundred meters, such as feel discomfort, will stop working. After the long run some people immediately sat down to rest. Week the particular coach reminded, finish do certainly not immediately stop and rest.

After running, this body all activity should be obtained, so that all parts of the body slowly relaxing, suggested after running walk hundreds of meters, this body relax completely, then do some do everything in one's power waist, abdominal, leg, arm activity. Try to choose the soft ground, not really in a very hard on cement ground running. Uphill run, using the forepaws touchdown, upper body slightly forward, stride length slightly smaller, strengthen the pedal; downhill, upper body slightly, the heel first, and then your transition to full palm, and always safety first, do not vary with inertia runs suddenly, in order to avoid danger. Don't wear hard-soled boots and shoes, try to wear soft footwear with thick, best to wear rubber overshoes. As in the asphalt on this road running, it must choose a pair of pads have a thick sponge cushion rubber shoes as running shoes or boots. Because people in the operating, every action a, the soles of any feet will be subjected to a ground reaction force on its impact, the impact force is composed of a sole to transfer.

Because the sponge foam rubber, buffer, when it is ground reaction force of impact, will soon occur deformation, sag. This deformation has consumed much of the impact force, passed to the runners foot impact force can be reduced greatly. Sponge cushion, also can make the remainder of the impact force is evenly distributed in a soles of this feet, rather than focus on the impact of a point. Once the impact force is eliminated, an elastic sponge immediate restitution and projection. So put on a thick sponge cushion rubber after running, is not effortless to ache. If wearing hard-soled shoes and boots in the long-term hard pavement ( TAR ) running, is the head, running back will feel pain. Running posture should be scientific and reasonable.

Feet should avoid land on their heels. Should use this forepaws touchdown, giving full play to any elastic arch, in order to prepare buffer action, reduce the ground resistance. Leg kick that will stretch, foot landed to make good use of the particular buffer force, do not be too fierce. This run makes persons feel feet are generally light and flexible, but also can reduce the burden of the actual foot, to avoid the pain. Running boots or shoes should not be too tight, Department, or to obstruct the foot department blood circulation. Often with a hot foot bath, foot can reduce lower limb muscle viscosity, enhance any flexibility of ligaments and extension, but also can prevent the occurrence of pain. Forming good foot hygiene habits can also on foot health care effect.