1, 80% of the runners were injured. This sentence is not a joke, it must have dispelled your idea that "everyone can run, and running is the simplest exercise". Running is really simple. Put on your running shoes and you can start running at any time. However, there is a mistake in running posture, thinking that running does not need to be studied, blindly thinking that running is a simple and direct exercise method, and you can enjoy many benefits brought by running every day, but in fact you can't avoid the pain brought by running, such as the pain of iliotibial tract.
2. The biggest cause of running injury comes from incorrect running posture. The correct running posture, we refer to the posture running method founded by Dr. romanov, which was not invented out of nothing, but was summarized by Dr. from the running videos of thousands of top athletes, combined with the laws of human sports science and mechanics. This method is a regular summary, not an invention made out of nothing. The specific posture is written separately. Here's a simple message: when you run, your legs will rotate to support you, right? When landing, the support point must be under your hips, and your hips, knees and shoulders are all on the vertical line of your center of gravity.
3. The second biggest injury of running comes from hard support. The so-called hard support is a misunderstanding when running: I think that if I don't run fast, persistence, persistence and persistence are victory, right?
The truth is, when you run, it's time to stick to it. If you insist on the distance and running amount that your running-related muscle strength (ankle, knee, achilles tendon elasticity, weight) can't bear, it's called hard support. This kind of hard support is very harmful to the body. Many runners have little or no pain and can have a rest, but they don't care. They ran as hard as they could with injuries, and they felt uncomfortable running.
3. Warm-up before running is extremely important. Even a new car and a new stereo have to go through a running-in process. When the human body enters the running state from the static state, all parts of the body need a warm-up process to enter the running process better, smoother and safer.
Warm-up is to warm up the body, exercise all kinds of joints and muscles, warm up the body and tell the body: I'm going to start running! Get all parts of your body ready. Of course, the best warm-up exercises make us soft. This will be explained in another article. Today, I recommend some simple and common warm-up exercises to you.
(1) movable arm
(2) Interactive wrist
(3) Active hip joint
These warm-up actions from top to bottom, we will have a set of actions called soft exercises, and we will open an article for you later.
4. It is very helpful to know your body perception during running, which is simple, effective and fast for running. You like listening to music while running very much, don't you? You like the scenery very much, so think about something else.
But it is also very important to feel your physical state when running.
Feel your breath, feel your heart rate, feel the way you land. When you know that running is a skill and that there is a right or wrong running posture, your attention will make you correct your running posture, adjust your running state, and stop yourself in time when you may be injured.
5, you need to stretch after running, stretching can help you restore muscle elasticity. Just as warm-up is to start a good preparation process for your running, stretching is to bring your running to a satisfactory end.
Stretching can relieve muscle fatigue, restore the elasticity of muscles that are stiff because of running, and prepare for the next exercise. Today, I recommend some simple stretching exercises to you.
(1) Stretch the adductor muscle inside the leg with elastic rope.
(2) Stretching the leg muscles in stride
(3) hamstring stretching
6. Running training can be very scientific, data-based and periodic. Instead of people taking it for granted that running as far as possible is better. As mentioned above, how do you think to make yourself run better and faster? The average person's subconscious answer is definitely: "Run more!"
Running more and running far is the running training in the hearts of ordinary people.
Running training can actually quantify all kinds of data in great detail, and then achieve your training effect according to the indicators of each data. There are a lot of running data. Today I will introduce one to you: heart rate.
The so-called heart rate is the number of heartbeats per minute, which can include the maximum heart rate and resting heart rate. Resting heart rate is the number of heartbeats per minute when you are quiet, and the maximum heart rate is the number of heartbeats when your body is under the maximum load. We will talk about the specific measurement method another day. Today, I will tell you a heart rate training method: MAF training method. This method will improve your physical fitness, aerobic endurance and your resistance. Before you start, anger should be calculated as follows:
1. 180 minus your age.
2. According to the following classification, choose the situation that is most suitable for your competitive state and health, and correct the above values.
If you have recovered or are recovering from a serious illness (such as heart disease, any operation or hospitalization, etc.). ), or taking drugs regularly, then reduce 10. If you are injured, your performance in training or competition drops, you have a cold, allergies, asthma, more than twice a year, or your training is inconsistent, or you have just resumed training, then you have lost another 5. If you have been training continuously (at least 4 times a week) for two years without any of the above problems, then use the value after "180- age" without any correction. If you have been training for more than two years without any of the above problems, your grades are improving and you are not injured during the competition, then add 5. For example, if you are 30 years old and meet the description of option B, you can calculate it like this:
180-30= 150
150-5= 145
At this time, what you get 145 is the maximum value of your heart rate during aerobic training. You need to make sure that you don't exceed this number in running training, which will help you avoid entering anaerobic training, which will lead to futile training consumption and let your body continue to burn fat.
The method of measuring and monitoring heart rate is also very simple. At present, running watches on the market generally have this function. You can monitor your heart rate running at any time with a running watch.
There is a lot of common sense in running. The purpose of this common sense is to make us run healthier, more effectively and more away from pain. The current situation is that most runners ignore these important common sense, and our responsibility is very heavy. I'll tell you more another day. Let's call it a day. Welcome to pay attention to the running academy, so that you can run healthier. Goodbye!