When the editorial department starts running, there are always questions: Will running hurt your knees? Why do my legs itch when I run? How can fun run not sleep after all? I've been running hard, why can't I lose weight ... These questions seem simple, but I don't know who to ask, and I always feel unhappy when running. To this end, the "40 Questions of Running Raiders" came into being. Here are six most common questions to solve your doubts! Q 1: Will you lose weight after running? Why have you been running hard and still can't lose weight? Running is considered as one of the effective ways to lose weight, but it doesn't mean that you can lose weight just by running. Many people run hard, only to find that they have not lost weight and even climbed up. The possible reason is that besides lack of exercise, diet and retraining also play a key role. Ignoring diet control, the intake of calories is greater than the consumption of calories, and naturally you can't lose weight; Weight training can * * * muscle formation, and then improve the basal metabolic rate, and build a constitution that is not easy to gain weight. Christine Loew, a columnist of About, an information website, made eight suggestions on how to lose weight during running. Running, eating and retraining are three-pronged, so you can naturally keep fit and lose weight healthily. Eat all three meals: running can effectively burn calories when the nutrition supply is sufficient. Fasting will only increase hunger and make people want to eat more. Get enough exercise days: According to the National Center for Weight Control, you need to burn more than 2,800 calories a week to lose weight successfully. It is absolutely impossible for a novice to run only one day a week. It is suggested to form a habit, run a few more days a week and gradually increase jogging time in order to achieve enough exercise. Be patient: losing weight quickly is just a fantasy, boasting "losing three pounds a week". If you can lose 0.5 kg a week, that's a pretty good progress. Therefore, don't be too hasty in running to lose weight. It is a reasonable goal to lose 5 kg (about 2.2 kg) within 2 months. Weight training: Weight training can not only burn calories, but also increase muscles, improve sports performance, make you run faster and farther, and burn more calories. Eat less: Eating less can effectively reduce the chance of overeating. If you only eat three meals a day, but eat big fish and big meat, your willingness to run will disappear as you wait for the food to digest. Eat more vegetables: fiber in vegetables can improve satiety and control weight. But please be careful not to eat it before running to avoid stomach upset. Keep a diet diary: Try to record the diet items and know how many calories you have eaten before making adjustments. Comparing the sports logs, we can also find out what kind of food can improve running performance. Chew slowly: please chew slowly when eating, not only can you enjoy the taste of food, but also it is easier to eat, and you won't overeat. When the editorial department starts running, there are always big and small questions: Will running hurt your knees? Why do my legs itch when I run? How can fun run not sleep after all? I've been running hard, why can't I lose weight ... These questions seem simple, but I don't know who to ask, and I always feel unhappy when running. To this end, the "40 Questions of Running Raiders" came into being. Here are six most common questions to solve your doubts! Q 1: Will you lose weight after running? Why have you been running hard and still can't lose weight? Running is considered as one of the effective ways to lose weight, but it doesn't mean that you can lose weight just by running. Many people run hard, only to find that they have not lost weight and even climbed up. The possible reason is that besides lack of exercise, diet and retraining also play a key role. Ignoring diet control, the intake of calories is greater than the consumption of calories, and naturally you can't lose weight; Weight training can * * * muscle formation, and then improve the basal metabolic rate, and build a constitution that is not easy to gain weight. Christine Loew, a columnist of About, an information website, made eight suggestions on how to lose weight during running. Running, eating and retraining are three-pronged, so you can naturally keep fit and lose weight healthily. Eat all three meals: running can effectively burn calories when the nutrition supply is sufficient. Fasting will only increase hunger and make people want to eat more. Get enough exercise days: According to the National Center for Weight Control, you need to burn more than 2,800 calories a week to lose weight successfully. It is absolutely impossible for a novice to run only one day a week. It is suggested to form a habit, run a few more days a week and gradually increase jogging time in order to achieve enough exercise. Be patient: losing weight quickly is just a fantasy, boasting "losing three pounds a week". If you can lose 0.5 kg a week, that's a pretty good progress. Therefore, don't be too hasty in running to lose weight. It is a reasonable goal to lose 5 kg (about 2.2 kg) within 2 months. Weight training: Weight training can not only burn calories, but also increase muscles, improve sports performance, make you run faster and farther, and burn more calories. Eat less: Eating less can effectively reduce the chance of overeating. If you only eat three meals a day, but eat big fish and big meat, your willingness to run will disappear as you wait for the food to digest. Eat more vegetables: fiber in vegetables can improve satiety and control weight. But please be careful not to eat it before running to avoid stomach upset. Keep a diet diary: Try to record the diet items and know how many calories you have eaten before making adjustments. Comparing the sports logs, we can also find out what kind of food can improve running performance. Chew slowly: please chew slowly when eating, not only can you enjoy the taste of food, but also it is easier to eat, and you won't overeat. Q2: Will the running legs get thicker? Many girls are afraid that running will lead to radish legs, so they are unwilling to exercise. In fact, jogging is aerobic exercise, which can effectively burn fat. After running, as long as you do a good job of exercise and relax the calf muscles, it will not thicken, but will make the leg lines look better. If you look closely at marathon runners, you will find that their legs are quite slender and beautiful, not muscular. The reason is that jogging can consume fat and calories, reduce the load on the calf, avoid excessive use of muscle strength, and naturally the calf will not become thicker. Mu Yeren, the author of Introduction to Running, also believes that unless you do muscle exercises more than three times a week to make your body bear a certain degree of load, you will increase muscle mass and make your calves stronger. Jogging belongs to aerobic exercise, which can make thighs or calves firmer and lines slimmer, but it has the effect of stovepipe. So, why do many people think that running will thicken the calf? This may be an illusion caused by too much fat! Wendy Bumgardner, a marathon coach, pointed out on the About website that the feeling of thick calves is often caused by the fat covering the muscles, not the muscles themselves; Therefore, efforts should be made to reduce fat and restore the calf to its original appearance, and running is a good way to reduce fat. Instead of worrying about whether the calf will become thicker because of running, it is better to worry about whether the posture will be too bloated and whether the legs will become fat. Remember, fat accumulates faster than muscle, and it is really unwise to refuse jogging because you are afraid of thickening your calves. Q3: I have a cold. Can I run? Whether you can run after catching a cold is a doubt of many runners. They want to have a good rest, but they are worried about disrupting the long-established running rhythm. For this reason, Christine Loew, a columnist of About website, suggested that as long as you follow the "neck rule", you can judge whether you are suitable for running. Christine Loew pointed out that when you have cold symptoms above the neck, including runny nose, sneezing or sore throat, you can do "light" exercise. If you have symptoms such as dizziness, nausea or excessive sweating during the process, you should rest immediately to avoid the deterioration of your condition. If symptoms occur below the neck, such as respiratory infection, chest tightness, vomiting or diarrhea, please stop running and rest. Running under adverse health conditions may aggravate dehydration, put too much pressure on the heart and even lead to heart failure. Some people think that running and sweating can drive away colds, which is a myth without medical data. Chung Lin, an attending physician in the Department of Family Medicine, Shohama Xiuchuan Memorial Hospital, analyzed that deep breathing during running may cause viruses that stay in the oral mucosa or upper respiratory tract to be inhaled into the lungs, which may lead to pneumonia and worsen the condition. Rest is the best medicine for colds. Christine Loew also reminded runners that even after recovery, it is not recommended to practice running at 100% intensity immediately, but to gradually strengthen training and wait for at least two weeks before running, which would be more appropriate. Q4: Why can't fun run sleep? Exercise can improve the quality of sleep and is the most natural way to help sleep, with no side effects. However, sometimes running can backfire and make people insomnia. What's wrong in the middle? The causes of insomnia are very complicated. As far as sports are concerned, there may be something wrong with "time". Exercise releases endorphins from the brain, making people feel happy and excited, and the effect can last for several hours. So after running, you may feel that your body temperature is very high and your mood is very high. It will take some time to calm down and it is difficult to fall asleep. In order to achieve the effect of helping sleep, it is best not to arrange the exercise time at night too late, so as not to cause adverse effects and affect the physiological cycle. It is recommended to move the running time to the evening, about 4 to 5 hours before going to bed. You can sleep soundly after the chemical effects of exercise subside and your body temperature drops. Liu Jian, chairman of the Fitness Association of the Republic of China, suggested that in addition to cultivating regular exercise habits and choosing appropriate running time, taking a hot bath before going to bed, or doing some stretching exercises to relax muscles and joints, combined with light music to relax the body and mind, will help to cultivate a state suitable for sleeping and shorten the time to fall asleep. If insomnia persists, please consult a doctor as soon as possible, evaluate whether there are potential physiological or psychological factors, and cooperate with appropriate treatment courses to improve sleep disorders as soon as possible. Question 5: I am pregnant. Can I run? Traditionally, pregnant women should eat more and exercise less to avoid fetal gas. However, pregnant women are not fragile porcelain dolls, and moderate exercise is more conducive to good health. The book "I want to start running" points out that women who exercise regularly have fewer symptoms of discomfort during pregnancy, and the production process is much smoother, which can reduce the probability of gestational diabetes and hypertension. In addition, if the mother has sports habits, the child's understanding of sports and language is also relatively high. Generally speaking, if you have jogging habits before pregnancy, you can continue after pregnancy, but you should reduce the amount and intensity of exercise. As for pregnant women who do little exercise, it is not suitable for exercise in the first three months of pregnancy, and then they should choose milder activities, such as walking, swimming or prenatal yoga, to reduce the impact of exercise. "I'm going to start running" provides a standard for pregnant women to judge whether they exercise too much: if they can't talk to others easily during running, it means that they are pushing themselves too hard. It's best to have a rest and let your breathing return to normal frequency before continuing running. The Department of Physical Education of the Ministry of Education reminds that high body temperature of pregnant women will affect fetal development. Always pay attention to body temperature, avoid overheating, and replenish appropriate water. When the temperature exceeds 38 degrees Celsius, we should stop moving. If you feel unwell or bleeding while jogging, please stop your activities and seek medical advice immediately. If you still have doubts about your physical condition, you'd better ask a doctor to evaluate it before deciding whether to continue jogging, and seek professional advice to draw up a suitable exercise plan. Pregnant women can jog easily as long as they carefully evaluate and do what they can. Q6: Can I eat before running? For healthy people, if they just jog in general, even on an empty stomach, they still have enough energy to cope with the calories consumed during jogging. But for long-distance runners, the diet before the game is very important. Long-distance running consumes a lot of calories, so it is necessary to replenish energy properly so as not to affect your performance. Japanese fitness coach Muyeren pointed out that if it is a dinner, it should be eaten 2 hours before jogging, and the digestible food should be eaten at least 30 minutes before running (try to be within 1 hour). Don't run immediately after you are full to avoid indigestion. Eat foods containing complex carbohydrates before running, such as whole wheat bread, eight-treasure porridge and cereal. , provide enough energy, supplemented by a small amount of protein to increase satiety. In addition, try to eat foods that are easy to digest and avoid eating too many vegetables, so as not to be rich in fiber and affect digestion. Some people may say, "how can I have time for breakfast when I run in the morning?" It's just as well. Konoha suggests that people who run in the morning can eat a digestible snack such as a banana or jelly drink 1 to 30 minutes before running. In addition to boiled water, it is also recommended to supplement enough sugar and water with orange juice or sports drinks. As for dietary taboos, the book Coach, Be Your Running, reminds you to try not to eat greasy and fatty foods. Many people are intolerant of lactose and dairy products should be avoided. In addition, don't try it too early and avoid eating some cold food, so as not to cause gastrointestinal problems. ~ recovery of diet after running ~ nutritional supplement after running is as important as intake before jogging. Muyeren, the author of Introduction to Running, pointed out that it is not only to relieve fatigue, but also to improve physical strength and muscle strength and restore physical strength quickly. Therefore, nutrient intake at this time is an important key. Besides sugar, a balanced intake of nutrients such as protein or vitamins can eliminate fatigue more quickly. The following are three diets recommended by Konoha people: pork: protein in pork and vitamin B 1 help to eliminate fatigue. Citrus: Citrus fruits contain citric acid, which can strengthen the recovery of physical strength. Sugar: Sugar (carbohydrates) in rice and bread can help replenish calories.