Running can effectively improve heart and lung function, and it is also an effective way to reduce fat and lose weight. However, many people find that although they are strong, their legs seem to be getting thicker and thicker, because they all ignore a very important thing-stretching! ! !
Sit down, spread your legs, bend your knees, arch your back and stretch forward as far as possible. This is a traction method, which drives the whole rear chain, especially erector spinae, and stretches both sides to keep the trunk stable. Some people say that this action is to stretch the hamstring muscles and bend your knees to the waist!
You may know that you should exercise your muscles and bones to warm up to prevent cramps or injuries during running, but you should also do your best. Don't push too hard in pursuit of stretching range, as long as you feel stretching and slight pain. You can do leg press lacing, thigh lacing, cross-body buckling and other actions, and each action can last for 30 seconds. But after running, most people just run, which is a very bad habit. A lot of lactic acid will be produced after a lot of exercise, which is easy to cause soreness. Static stretching after running can relax tense muscles, help reduce soreness and prevent muscle stiffness.
You can relieve it if you slow down. It is difficult for normal people to maintain high-intensity running under the condition of serious accumulation of lactic acid, and lactic acid is basically metabolized by the body after 2 hours of exercise without major side effects.
What about muscle soreness? Appropriate stretching; Alternate application of cold and heat; Rest-type mild exercise stimulation; Timely supplement carbohydrates and high-quality protein; Fully warm up before running; Massage after running; Have a good rest; Wear compression pants during and after running.
People who exercise, whether they are professional athletes or ordinary sports lovers like us, have experienced muscle soreness caused by exercise. In fact, muscle soreness is not only a warning to the body, but also a mechanism for muscles to adapt to exercise intensity. Many people don't understand the origin of muscle soreness, mistakenly think it is strain or other muscle injury, so they stop exercising.
According to the principle of 10% training volume, the mileage added by weekly training cannot exceed 10% of last week. If the runner increases the training amount too quickly, it is easy to have injuries. "Or sit down, put a" 4 "cross-legged, press the knee joint to make the calf level, which is actually your usual stingy posture. Then keep your waist straight and lie forward.
Running is not for everyone. Patients with heart disease, viral cold and diarrhea, patients with hypertension and diabetes, people without exercise foundation, young children and people who are too old are not suitable for running, so be sure to pay attention before running!
Running is the easiest way to exercise. As long as you like, it can be a runway, a community park, or even a main road, or a place to run.