The 2021 New Year’s Day online Marathon – New Year’s run, even runners
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Now more and more people like to run, but the injury rate is still high
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Many professionals will tell you the answer to avoid injury, but the problem still exists
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It’s impossible for a sports lover to give up
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The feeling of sweating and blood boiling makes people forget to return
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As long as you can’t run to death, run to death
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The slogan still inspires many people to step forward
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Let me tell you how to run
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[1 kilometer per day] running one kilometer per day is enough
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If you don’t get hurt in one month, you will start to increase one kilometer next month
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You don’t need to stretch before running, and your body doesn’t have any activity
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Stretching is the source of injury
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You just need to walk 500 meters, and you have to stretch after running
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This is science and practice
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[core muscles to exercise] like cars, engine and shock absorption are the key
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When your muscles and bones are not enough to support your weight, the pain will come naturally
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Therefore, running and muscle exercise should be carried out at the same time, such as squatting up, push ups, pull-up, plate support, and so on
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Simple actions that can be done at any time without spending money can make your core muscles healthy It’s very strong, and the chance of injury is greatly reduced when you run
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[next day exercise] the purpose of running is to be healthy
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Every day running makes the body unable to recover
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In addition, the metabolism slows down, so the more you run, the more tired you will feel and the less energetic you will be
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To learn to admit defeat, you are no longer a passionate teenager, but your body will go downhill again
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Therefore, a day off is the best choice, which can help you avoid 80% suffering Injury, get the best condition
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[balanced nutrition] running consumes a lot of food, so you should eat grains, vegetables and fruits
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And can eat raw do not fry cooked to eat, with rice steamed bread can be replaced by pumpkin, sweet potato, taro and other vegetables as staple food
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Try not to eat fried food or barbecue food
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Sometimes a healthy diet is more important than running itself
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If you want to lose weight, you can add a banana or cucumber before running, so that you won’t have too much appetite after running, reduce the total amount of food you eat, and lay the foundation for losing weight
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Don’t run too much
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Don’t run more than 6 kilometers at a time
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You’ll be healthy and sunny without injury
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Be a happy runner! [running and marathon] if you just run for your health, 6 kilometers a day is enough
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If running is for a marathon, it’s better to run more than 10 kilometers a day! As a runner, first running is for the sake of health, then marathon
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Marathon training should be done according to the pyramid
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Comfortable running accounts for more than 80% and sprint for up to 10%, but not every week
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It’s best to be abstinent three days before a marathon
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Disclaimer: the content is from the Internet, WeChat official account and other channels
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We remain neutral in our views and share only the reference and communication of runners.
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