The motion state of human body will adjust itself with the intensity of exercise. If a runner can run continuously with greater intensity, his body will adjust itself to this greater intensity, so as to adapt to this greater amount of exercise. This self-regulation exists in muscles, bones, joints, organ functions and other aspects. On the other hand, if your physical activity decreases, then your body will adapt to this change and adjust a physical state that adapts to a small amount of physical activity. During the epidemic, the friends of runners also experienced this change in the process of isolation. After stopping running for two months, the current running state of runners is far from that before the epidemic, which is also the main reason why they feel unable to run after resuming running. After stopping running for two months, the running amount was cleared and the physical strength decreased. How do runners recover quickly? How to quickly resume running?

From the experience, if you want to maintain a good running state, you must maintain a certain intensity of running training and accumulate a certain amount of running. In addition, the recovery of running is also very important, and the core is stretching after running. During the epidemic, many runners will do some running strength training in these two months because they have to rest for two months. However, in terms of running volume, it is basically in a clearance state within two months, so runners are the most lacking at present. The premise of restoring running state is to accumulate a certain amount of running, because the runner's physical strength has dropped greatly after two months of non-running. Friends who are used to running 10 km may not run more than 5 km at first. In this case, you don't have to bite the bullet and run down, because too much running burden will kill the runner's interest. The correct way is to piece together and accumulate running amount.

For example, you can rest for 2-3 kilometers after running once and repeat it for 2-3 times. If you stick to the above methods for 3~4 weeks, the runners may accumulate more than 100 km. Judging from this running ability, the runner's state is likely to have returned to the level before the epidemic. The researchers found that 2 1 runners who participated in the Boston Marathon in 20 16 were all charitable places. Let them stop training after running the Boston Marathon, and test the cardio-pulmonary physical fitness data after 4 weeks and 8 weeks respectively. Of course, after running the Boston Marathon, they are not completely inactive. The weekly exercise time is reduced to 2 hours, and the single exercise time is less than 1 hour. The weekly running volume decreased from 5 1.5km before the competition to 4.8-6.4km. ..

It can be said that it has fallen a lot. After comparing the data of cardiopulmonary fitness test two weeks before running, the researchers found that after the runners stopped training for four weeks, the blood volume and plasma volume decreased significantly, and the blood volume decreased by 3.6%. The mass and thickness of the left ventricle are also reduced. These changes mean the deterioration of the body's blood pump system, including the size and strength of the pump (left ventricle) and the available resources of the pump (blood volume and plasma volume). Therefore, it is difficult to maintain the pace that used to feel relaxed. Because under the same beating heart, less oxygen is delivered to the muscles. In other words, if you want to keep the same rhythm, your heart rate will increase, which will inevitably make you breathless.