What should you pay attention to when running at night?

In our daily life, many friends like to run. Running can greatly improve our body's resistance and immunity, and can also promote our physical and mental health. But now many friends are busy with work, so they can only put their time in the evening. There are many things that need to be paid attention to at this time. So what should you pay attention to when running at night?

First, you should carry a flashlight with you, for example, wear a hat with a top light or a vest with a lighting. If you don't have such professional equipment, a flashlight will do.

Second, you must pay attention to traffic safety on the road. It is best to wear brightly colored clothes, or sports jackets with reflective strips similar to those worn by traffic police. You can also wear a small mirror on your body to ensure that others can see you. When running on the road, you should pay attention to the vehicles. When running on mountain roads, you should also pay attention to cyclists who may suddenly appear.

Third, it is best to choose a familiar road to exercise, such as the road you run on during the day. If you are running in unfamiliar terrain, remember the key landmarks along the way.

4. Try to raise your feet when running. Sometimes the lights at night can cause people to have a certain visual illusion of height and depth, thereby increasing the chance of runners falling. When you start running, raise your feet appropriately and gradually you will become familiar with this running posture.

Fifth, it is best not to run while wearing a Walkman. After all, running at night is more dangerous than running during the day. The runner's vision is affected at night, so it is best to keep other senses, especially hearing, fully sharp.

The sixth is warm-up exercises, which usually take 5 to 10 minutes. You can jog for 2 to 4 minutes and then do some full-body flexibility exercises. You can also walk briskly and do some activities combined with stretching exercises. A safer and more effective way to practice flexibility is to do static stretching exercises while sitting on the ground or lying on a mat.

Seventh, both quality and quantity must be guaranteed. The so-called "quality" means that the heart rate during exercise should reach the "effective heart rate range" (that is, 60% to 85% of the maximum heart rate). A simple calculation method is to subtract the remainder of your age from the parameter 180 (or 170), which is the heart rate you should achieve during exercise. The so-called "quantity" means 20 to 30 minutes of running each time (or alternating between walking and running), and it is best to exercise 3 to 5 times a week.

Compared to friends who run in the morning, running at night is actually the most scientific. As long as we control the intensity of the exercise well, it will be very good for sleep. However, you also need to pay attention to the above points so that you can protect yourself when running. You must pay more attention when running.