How to run safely?

Warm-up will make running better.

Many people don't pay attention to warm-up exercises before running. It is likely that you think this is "energy saving" and you should save your strength for running for a while. So many people will be lazy during the warm-up exercise and finish it in about two minutes. I can't wait to start running.

But the fact is, the better the warm-up, the better the sports performance. If you don't have enough warm-up, you will feel breathless, uncomfortable and want to give up after running 10~ 15 minutes. There are still many people who get angry when running. After running, their muscles are sore and their knees are injured ... This is the result of not paying attention to warm-up.

When the warm-up is insufficient, most of the blood in the human body is concentrated in the internal organs, and running "forces" them to flow to the limbs, which makes the body fall into a very uncomfortable state. If the warm-up is sufficient, the blood will be evenly distributed in the limbs during running. At this time, people's sports state will be particularly good.

Therefore, warm-up is not physical exertion, but a "god assist" for your exercise.

The main point of warm-up is not only to warm up the joints and muscles of the lower limbs, but also to warm up the joints and muscles of the whole body, because running is a coordinated exercise of the whole body, and the flexibility of the joints of the upper limbs will greatly affect your sports performance. I designed a set of warm-up exercises before running, and I have the opportunity to teach you.

2. Correct running posture

It's not basketball, football or badminton that hurts the body most, but running. Think about it, when you are doing these ball games, your body can change different postures, and there will be different degrees of pause during the period. But what about running? Repeat a posture thousands of times!

Many people do not feel the "endorphin pleasure" after running. On the contrary, their knees, ankles and hips hurt ... so much that they don't want to run anymore. Why does it hurt? Probably because I didn't learn the correct running posture, I started running hard.

How can I run in the right posture? Please note the following points:

? Scientists who run with gravity found through experiments that when the human body leans forward more than 22.5 degrees, it will fall, and at the moment when we "fall", the speed is the greatest. How do we use this principle? That is to say, don't push the ground with your heel when running, but lean forward as far as possible, that is, move your center of gravity forward, which makes it easier to run. One of the reasons why Bolt can be called a flying man is that his forward leaning angle can reach 2 1.4 degrees when running!

Try to land with your forefoot first. This landing method will reduce the impact of landing on bones and joints. Improve the strength of calf muscles and achilles tendon, and make them play a synergistic role in shock absorption.

Don't overdo it, so as not to form shear stress and damage your knees.

When running, your knees should have a certain curvature, so that you can use your muscles to relieve the impact when your feet touch the ground. Don't use the back pedal to keep your knees straight, which will not only hurt your knees, slow down your running speed, but also make your calves thicker and thicker. A marathon runner with good grades has long and tight legs.

Increase the pace frequency, that is, increase the speed at which your feet land alternately. The longer the foot leaves the ground, the greater the impact when landing, so the faster the step frequency, the smaller the impact. The most suitable speed is about 180 steps/minute.

3. The amount of exercise that suits you

The essential appeal of fitness is to make you comfortable in high-intensity work and have the energy to enjoy life outside work.

When the intensity of exercise is too high, the body's immune ability is the weakest.

Exercise index =95% comfort +5% challenge.

1. Calculate your exercise intensity step by step.

It has been said before that only by controlling the heart rate can exercise enter the "fat burning mode", so how do you calculate your heart rate? First of all, in order to accurately measure the heart rate, you should have a heart rate watch or a heart rate bracelet.

There is a common "card formula" on the Internet: exercise heart rate interval =[(220- age-morning pulse number) ×(35% ~ 74%)+ morning pulse number].

The range (35% ~ 74%) can be selected according to different needs:

Walking to lose fat can be counted in the range of 35%~45%;

Walking can improve cardiopulmonary function by 45%-55%;

You can choose 59%-74% for jogging.

Each interval corresponds to different training content and intensity, and everyone can match their own intensity exercise.

But this formula is a common average. If we want to calculate a "personalized result" that is more in line with our own situation, you need to know two values: maximum heart rate and resting heart rate.

The first is the maximum heart rate: after warming up, run 800 meters with all your strength, run three times, and rest for three minutes between each time. Finally, check your watch and write down your highest heart rate.

Then there is the meditation rate: find a morning with enough sleep, get up and stand still for one minute. This minute's heart rate is your static heart rate.

During exercise, the heart rate can be controlled between the maximum heart rate and the resting heart rate.

The stronger the exercise intensity, the better. You must find your own "comfort zone" and make yourself stronger and stronger step by step in the state of "looking forward to the next time". You must accept your slowness before you become faster. If you try to catch up as soon as you come up, you will only get hurt.

Even people with physical problems can use this method to gradually strengthen their muscles. Don't give up exercise just because you think there is something wrong with your body, because it will make your body function worse and worse.

Run every other day or three times a week. It is best to have a device that can record the amount of running and evaluate whether your state has reached several months. Don't run up here.

4. Fascia relaxation and muscle stretching after running

? After running, you must do enough myofascial relaxation and muscle stretching, which can help metabolize lactic acid produced by exercise, relieve delayed muscle soreness, and make muscles relax to a certain extent, that is, be more elastic and make sports performance better. Foam shaft, tennis ball and golf ball are all good tools to loosen myofascia.

5. Suitable equipment

Let's take running in winter as an example to talk about what problems should be paid attention to when choosing equipment. If you are running in other seasons, you only need to reduce your clothes according to the weather.

(1) coat selection. Running clothes in winter should not only keep warm but also sweat, so the clothes in the inner layer should be mainly "quick-drying and sweat-wicking". If there is no standard of quick drying, sweat will cover the gap between body and clothes when running. After running, sweat evaporates quickly, body temperature drops sharply, and it is easy to catch a cold.

Pay attention to "keeping warm" for mid-range clothes. Long-sleeved T-shirts and running vests can meet the needs of warmth even in deep winter if you are fully warmed up before running. Running in winter is a test of willpower, especially for people living in the north. If the vest can lock the body temperature, we can run comfortably. There are three key points in the choice of vest: lightness, warmth and breathability. The outermost clothes should be waterproof and windproof, and it is best to add reflective fabrics, so that it will be safer to run even in dim light.

(2) Download selection. Try to choose tight pants for the bottom inner layer. Generally speaking, pantyhose with good quality have greater elasticity, thinner fabrics and better tailoring, and the proportion of using luminous fabrics is above 50%. The outer layer can choose loose sweatpants, which is also to keep warm before and after warm-up and training to prevent catching cold. Generally, you need to take off your outer sweatpants after warming up, and then officially start running. If you want to keep running when the temperature is extremely low, you can choose warm pants for training.

(3) choose shoes. First of all, choose flat running shoes, that is, the "zero drop" between the forefoot and the heel, so that when running, you will land in a natural way: from the metatarsal ball (the joint between the toe and the sole) to the sole and then to the heel. Other points: light weight, proper toe width, and sufficient toe movement space after wearing, but not too much. Generally, running shoes of various brands have their own core technologies, such as Nike air cushion, Adidas boost midsole and Axex shock-absorbing rubber, which are all shoes that help to absorb shock. Vibram's flexible technology emphasizes the function of human foot joints. In addition, some shoes pay attention to good wrapping, some pay attention to ankle stability, and some pay attention to lightness. You should find yourself a pair of running shoes that suit you best. For example, Haruki Murakami loved Mizuno all his life.

It is suggested that you wear knee pads when you start running, which can stabilize your knee joint to some extent. After your muscle strength has increased to the stability of the knee joint, you should still leave the knee pads. The purpose is to give full play to one's physical fitness.

In addition to these basic equipment, in different climatic conditions, sun hats, sunglasses, kettles, sports watches ... can be added according to their own needs. If you are in Xiaobai, the best way is to do your homework online and learn from experienced people.

Finally, give the runners some joint maintenance methods.

Non-load-bearing rings around ankle joint, knee joint and hip joint can help us balance the tension of muscles and ligaments around joints, promote the secretion of synovial fluid and improve the embedding fit of joints.

Standing with both feet up can increase the stability of ankle joint and help improve flat feet.

Kneeling against the wall can make the legs stronger and improve the stability of the knee joint.

I will teach you the above methods when I have the chance.