There are many benefits of running for men. How to prevent running cramps?

　　What causes stagnation while running?

　　1. Muscle spasm

　　Breathing is caused by muscle spasm in the abdominal diaphragm or its supporting ligaments. The diaphragm muscle is used to assist breathing. During exercise, the body's oxygen demand increases, so the demand on the diaphragm also increases, leading to fatigue of the diaphragm or surrounding soft tissue, and then muscle spasms.

　　2. Shallow breathing

　　Breathing is caused by incorrect breathing methods. If the breathing is too shallow, it does not provide enough oxygen to the working muscles, so the muscles quickly fatigue, including cramping, and pain occurs.

　　How to prevent running out of breath?

　　1. Deep breathing can reduce the pressure on the supporting ligaments of the diaphragm, provide sufficient oxygen to the working muscles, and help prevent the occurrence of fatigue.

　　2. During running, you should develop the habit of taking a deep breath first and then exhaling forcefully to expel all the gas in the lungs. As you exhale, lower your shoulders, relax your arms, and swing them.

　　The editor reminds you how to take deep breaths: lie on the floor, place one hand on your abdomen, and then inhale and exhale. If you feel your hands moving up and down, it means you are taking a deep breath. If your chest is moving, it's not a deep breath.

　　3. Breathe at the rhythm of running. If it is during the process of landing your feet, it may reduce the occurrence of breathlessness. Try exhaling when your left foot touches the ground.

　　4. Breathing is easy to occur if you run bent over. This posture will irritate the joints connecting the abdomen. nerve , thereby making the abdomen more painful. Some people also believe that running in this position adds weight to the abdomen, causing muscle fatigue and cramps.

　　5. Strengthen strength training, especially abdominal strength.

　　6. Correct your running posture and practice deep breathing regularly.

　　7. Drink more water during the day.

　　8. Avoid running on an empty stomach and eat something before running for 3 hours.

　　9. Warm up thoroughly and gradually increase the speed.

　　10. Run on softer surfaces, such as grass or paths.

　　What should I do if I get tired of running?

　　1. Change superficial breathing, deepen breathing, exhale slowly and deeply, and exhale forcefully outward. This can inhale a large amount of air, meet the oxygen demand during exercise, relax the respiratory muscles, and eliminate pain.

　　2. Adjust the breathing rhythm, match the breathing rhythm with the running frequency, and achieve two steps, one exhale and one inhale, or three steps, one exhale and one inhale.

　　3. If the pain cannot be eliminated by using the above methods, you can take a deep breath and hold your breath, punch the pain on both sides of the chest or under the ribs, and then take a slow, deep breath. Repeat several times to gradually relax the respiratory muscles and relieve the spasm.

　　4. Before strenuous activities, do preparatory activities so that the respiratory muscles can gradually adapt to faster-frequency contractions and avoid causing spasms.

　　5. Winter exercise Breathe through your nose as much as possible. If you breathe through your mouth, open your mouth halfway to allow cold air to enter your mouth from between your teeth to prevent the cold air from being overly irritating.

　　6. If there is a hiccup, you should slow down your running speed or stop. Press the painful area with two fingers and take a deep breath until the pain goes away. When returning to running, start with walking and then gradually increase your speed.

　　Benefits of running for men

　　1. Improve sleep:

　　During the process of running, the frequency and function of the heartbeat will increase to nourish the brain, so that the brain can get enough nutrients from fresh blood, thereby improving the quality of sleep at night. Friends who have insomnia at night can exercise through running to improve the quality of their sleep.

　　2. Maintain healthy：

　　Running can stimulate the production of blood leukocytes and pyrogen in our bodies. These two substances can be used to eliminate some viruses and bacteria in our bodies.

　　3. Improve heart vitality:

　　During the process of running on an electric treadmill, our heartbeat frequency and function will increase, so that a steady stream of fresh oxygen will be inhaled into the body. It can also increase the elasticity of blood vessels and enhance the function of the heart.

　　4. Keep your body strong:

　　Because when running, our skin Muscles and connective tissue can become stronger, and it will also increase the chance of injury during resistance activities in our body, making our body more stable.

　　5. Activity mood:

　　When you are in a bad mood, going out for a run more often can eliminate some of our other distracting thoughts, focus on the body's running exercise, and also secrete adrenaline hormones, which can help eliminate tension and fatigue.

　　6. Can lose weight:

　　This is also recognized by everyone. People who run regularly can consume body fat and achieve healthy weight loss. This is much better than taking those weight loss pills. Of course, taking weight loss pills is also an option. The two may be used together to achieve better results. However, the healthiest way to lose weight is to combine dieting with running.