The best time for running in autumn

Nowadays, the awareness of national fitness is much stronger than before, and fitness activities such as running and swimming are becoming more and more popular among people. The temperature in autumn is much lower than in summer. Many people will take advantage of the cool autumn time to exercise. After all, no one wants to put on weight in the autumn. Running in autumn is the choice of many people, and many people will run in groups. When is the best time to run in autumn?

When is the best time to run in autumn?

Generally speaking, running at different times has the same effect on weight loss, but in terms of the safety of running, the evening is the best time to run. The body temperature is lower in the morning and people have not yet fully woken up. In the afternoon, body temperature reaches its highest, muscles are warm, physical strength is abundant, heart rate is stable, and blood pressure is lower, which is more conducive to exercise.

During the first one or two months of winter and spring, you should avoid the peak air pollution period around 6 or 7 in the morning.

In summer and autumn, the sun comes out early and you can exercise at five or six o'clock.

On normal days, you can choose to do calisthenics or other exercises at 10 a.m. and 3 or 4 p.m. The air is cleaner at this time, which is more beneficial to your health.

It is best not to exercise outdoors on foggy mornings. Due to air pollution, fog contains many substances that are harmful to the human body. When people do strenuous activities such as long-distance running in the fog, certain sensitive parts of the body come into contact with these harmful substances and inhale large amounts, which may cause tracheitis, laryngitis, conjunctivitis and allergic diseases. So on foggy mornings, we can do our morning exercises indoors instead of having to go outdoors.

What are the precautions for running in autumn?

1. Stretch your muscles before and after running, stretch your arms and neck, shake your shoulders, let your arms and fingers relax, shake your arms, and move your jaw slightly. It may seem unnecessary, but it will help you get rid of that lactic acid that's making your muscles sore. And doing so will make you stronger and faster. You don't have to worry about straining a muscle, as most strains occur without a warm-up.

2. Don’t feel the urgency to push yourself faster than you are currently capable of. Once you've persisted for a few weeks and feel ready, start speeding up.

3. Don’t skip the warm-up. Take a slow walk for a while after running to allow your body to gradually return to normal.

4. Have plenty of water or drinks, whether before or after running. If you are going to run for more than 45 minutes, you should also drink water in the middle, especially in hot weather. If you feel very thirsty, you are already dehydrated.

5. The louder the sound your feet make when they hit the ground, the worse your running efficiency. Try running quietly. Your steps will unconsciously become shorter, and your feet will land faster and lighter.

6. Your breathing should be deep and rhythmic. You should feel your diaphragm breathing, not your chest. You have to try to control its rhythm. When you have a good rhythm, don't let your breathing become shallow.