In order to have a good body, you must exercise, but nowadays people basically live a life of enjoyment. For exercise, few can persist. They either give up in a few days, or they don't intend to insist at all. If you want to make achievements, you must persist in everything, and so does running.
However, according to the latest sports scientific achievements, running does not need to be forced, as long as the training volume is gradually increased. Generally speaking, in order to achieve a certain training effect, people who run and exercise must meet three basic indicators: the duration is more than 30 minutes; Heart rate is above 130 beats/min (young people); Frequency is more than 3 times a week. In other words, just run 3-4 times a week. The body needs a "rest day". Why is it unnecessary to run every day? Dr. Keiji Yamayama, a professor at Toyama University in Japan and a member of the Scientific Committee of the Japan Athletics Federation, mentioned in the book "Key Guide to Running" that if running is for fitness, it is necessary to cooperate with rest, otherwise fatigue will lead to physical problems.
In life, when each of us runs and exercises, it seems that there are no precautions and no principles, but in fact it is not. We should take a day off after running for two days or relax after running for three days.
Exercise can promote health. Based on the theory of "excessive recovery", exercise beyond the normal load of the body can bring stronger stimulation to muscles and internal organs, so the body will think that its components are not strong enough and will organize "resources" to enhance related functions, so the health level and sports ability of the body will rise.
But exercise can also bring physical fatigue, so it is necessary to give the body some time to complete the "excessive recovery". Otherwise, it will not only affect normal work and life, but also cause harm.
Running days are determined by physical strength. But if you can't meet the above standards, you can't say that there is no exercise effect.
If your running leads to a whim, it means that you haven't made a certain plan for yourself, that is, if you have nothing to run, it is a waste of time. Therefore, for running, as long as you persist, you will definitely have the effect of strengthening your body. Whether running every day or once a week, as long as you persist, it is beneficial to your health.
In short, you should decide the number of running days according to your physical strength, work nature and fatigue. As for whether to run that day, it can be decided according to factors such as muscle fatigue, feeling good or bad when waking up in the morning, weight increase or decrease, appetite and so on.
In addition, during running, the ankle joint and knee joint will bear huge impact. Therefore, if athletes are fat, they can consider using other forms of aerobic exercise, such as swimming, spacewalking and cycling, instead of running.
The most scientific running method
1, head and shoulders
The essentials of running-keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
2. Arms and hands
Essentials of running action-the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. Swing forward slightly inward and backward slightly outward.
Strength stretching-elbow lifting and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
3. Trunk and buttocks
Running essentials-keep upright from the neck to the abdomen, instead of leaning forward (unless accelerating or uphill) or leaning back, which is beneficial to breathing, balance and stride.
Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running. Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4, waist
The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
5, thighs and knees
The essentials of running action-thighs and knees push forward, not up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive. Dynamic stretching-front bow. Stand with your feet as wide as your hips. Put your hands behind your head. Bend forward from the hips. Keep your back straight until your biceps feel tense.
6, calf and achilles tendon
The essentials of running action-the foot should fall about a foot in front of the body, close to the center line. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress.
At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint. You can check your footprints when running on the beach for reference.
Dynamic stretching-supporting heel lifting. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel your calf and achilles tendon tense.
7. Heels and toes
Essentials of running action-If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.
Strength stretching-sit down and stretch your ankles. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press down on the ankle until the extensor digitorum and forefoot feel enough tension. Then lift your hips. Repeat. The movements should be rhythmic and slow.