Today, let’s talk about running
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When landing, the impact force on the lower limbs will increase, which increases the probability of lower limb injury, especially knee injury
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Therefore, you can drink some dairy products to supplement energy according to your constitution..
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Daniels, a world-famous coach, mentioned that for the public, 180 steps per minute is the most economical and efficient, and can also prevent running injuries
More and more people clock in and run outdoors
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If your stride frequency is too low, you will stay in the air longer and your body’s center of gravity fluctuates greatly
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You can also pull the chest and neck muscles before running to promote the upright posture of the body during running
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If you are a sedentary office professional, you need to pay more attention to your running posture
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In his book “Daniels classic running training method”, Dr
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Your body is not ready and you are forced to bear a large amount of exercise
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So some people feel uncomfortable in their shoulders and neck and even feel pain after running
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If you don’t warm up before running, you run quickly when you come up
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A simple warm-up method is: run about 500 ~ 1000 meters slower than usual
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It’s easy to have sore knees and ankles after running
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Therefore, runners can carefully listen to the sound of landing and whether there are Duan, Duan and Duan sounds to judge whether the step frequency is too low
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Toe landing is common in sprints, such as 100, 200 and 400; Front foot landing is common in excellent middle and long-distance runners and marathoners, and heel landing is common in public runners
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There are three landing modes when running
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Front foot landing or rear heel landing? How high are your legs? What is the stride? How does the arm swing? Correct running posture can not only make you run more labor-saving, but also make you run faster
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For “running”, many people will think that “SA Yazi will finish running”, but the result is: tired fast, can’t run far, knees ache, shoulders sour..
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Elite runners even reach a stride frequency of 190 and 200 per minute
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Before running, do warm-up first or do dynamic warm-up before static stretching steps, which can improve the heart rate and increase the blood flow of muscles, tendons and ligaments to prepare the body for the next movement and reduce injury
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The running speed is equal to the step size multiplied by the step frequency
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As time goes on, it becomes a habit, and it’s the same attitude when running
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Running after work, due to working long hours in the daytime, sedentary, resulting in some bad posture, such as head extension, chest arched back and head lowering
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Therefore, the diet should first meet the energy consumption, otherwise the exercise ability will decline
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Therefore, when running, you should pay attention to the posture of the trunk, close your abdomen and chest, keep your back straight, keep your head in a neutral position, and look at the front with your eyes
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It’s clear and crisp in autumn
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Keep your head up, lean forward slightly, and your upper body must be straight
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Remember to supplement nutrition
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It mainly provides energy for the oxidation of sugar and fat, and consumes protein and amino acids at the same time
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The energy consumption of long-distance running is relatively large, up to 1800 kcal / h
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Running consumes a lot
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For example, if your normal running is 6 minutes to run a kilometer, then you can run a kilometer in 8 minutes
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That is to say, when the step length is constant, the speed of the step frequency determines the running speed
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For beginners, it is not difficult to master the correct running posture without injury
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The step frequency should not be too low
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Generally, runners are advised to avoid heel landing for three main reasons: when the first foot follows the ground, the landing point forms a “braking effect” in front of the hip joint to reduce the running speed; When the second foot follows the ground, the knee joint is in a straight state, which increases the shear of the knee joint and is easy to cause knee joint injury; Third, it is easy to form stride running, the impact force increases when landing, and the risk of lower limb injury increases
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Heel landing (rear foot landing), front foot landing (middle foot landing) and toe landing (front foot landing)
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Heel landing is harmful to the knee
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I think I must have suffered a lot from the wrong running posture
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The energy in the diet comes from the decomposition of sugar, fat and protein, and the proportion of the three major nutrients should be reasonable
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Some people do static stretching before running, which will reduce muscle elasticity and be more prone to injury
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