This allows you to get the best recovery and reconstruction of your muscles and ensure that you devote yourself to running in the best state

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If you run in Shengze area, you can join   2

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For those long-distance athletes, sleep is particularly important, otherwise the body will not be able to recover from heavy training

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Never stop immediately after running

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In fact, it’s entirely possible not to stretch before running, but if you don’t stretch after running, it will cause great damage to your muscles and destroy your running in the long run

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Bad habit 7: running in summer without sunscreen

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The accumulation of injury makes the inflammation reach an uncontrollable level, the muscles begin to be sore and weak, and the exercise performance will decline

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For runners, the most important significance of sleep is to help the body reabsorb water – especially in summer when it is more prone to sweating and dehydration

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The correct way is to cool down first and then stretch

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Bad habit 6: running with injuries

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If you train properly, weight loss is not difficult

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Through adequate rest, our bones and muscles can also be ready for the next day’s exercise

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Once you find the right model for yourself, you should stick to it for a long time

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If there is not enough water, the kidneys will not work properly

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If your core is weak, you may have to drag your feet and slouch in the final stage, putting too much pressure on your hips, knees and shins

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When you are in the final stage of the race, a solid core muscle group can help you maintain the correct posture and run most efficiently, even when you feel very tired

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Other manifestations include persistent fatigue, muscle soreness and loss of fighting spirit for running

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Bad habit 4: there is not enough sleep

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Bad habit 5: acting as a doctor, many runners are used to taking care of their own body, such as ice compress or taking some basic anti-inflammatory drugs, but the consequence of doing so may gradually escalate the original minor injury into a major injury

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If the rest time is sufficient, this process can not only repair the damaged muscle tissue, but also improve the tolerance of the muscle in the next training

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  Click the blue word above and remember to pay attention to us! In summer, have you avoided the seven common bad habits of running? Bad habit 1: ignore recovery

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Everyone needs different sleep time

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When you resume running after recovering from injury, you should adhere to this principle – run 10% more than the previous week at most every week, and don’t exercise too much

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In fact, you should slow down and keep healthy

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During sleep, water, sodium and other electrolytes are rebalanced by the kidneys

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You can record your sleep time and find out the best mode for yourself

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If your core muscles don’t have enough strength to control your movements, your knee will bear extra weight, which may lead to fatigue, pain and even injury

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If we sleep too little, our body will produce more hormones that make people feel hungry and lead to too little secretion of hormones that produce a sense of fullness

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When you expand your stride or speed up your stride frequency, you need the lower abdominal and lower back muscles to work for you

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Therefore, it is necessary to practice flat support, squat and other movements at ordinary times to improve core strength

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Therefore, you need to stretch to change the situation that the muscle is easy to be too tense; Secondly, if the muscles lose elasticity due to tension and can not be stretched well, it will show a decline in physical flexibility, which will greatly affect the stretch and flexibility of running movements, that is, the running posture looks heavy and rigid; Third, if the muscle elasticity is good, the muscle starts to contract from the lengthening position and the work distance is extended, that is, the longer the muscle is pulled, the shorter the muscle is contracted; If the muscle is too tense, the elasticity decreases and cannot be well elongated, the work distance is insufficient in the process of shortening, and the natural force effect will also decrease

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Many studies have shown that over training will bring a lot of problems, from increasing injuries to losing motivation

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Cold body can make the excited nerves return to the original situation, and stretching can make the muscle arrangement return to the original state

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Research shows that lack of enough sleep time will affect your running performance, greatly reduce your body’s recovery speed and significantly reduce your immunity

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A whole night’s high-quality sleep can stop people from eating

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However, according to the research of sports experts, those who participate in strength training four times a week and can persist for six weeks can be about 30 seconds faster than those who don’t participate in strength training in the 5K race

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Many people want to lose weight by running, but lack of sleep will make their efforts futile

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Bad habit 3: don’t stretch after running

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Every time you finish a training course, you should arrange a certain rest time for yourself

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It’s very good for your body to bask in the sun for 20 minutes every day, but if you stay in the sun longer, you need to do some sunscreen, sometimes even in cloudy weather

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The stronger and more stable these muscles are, the more strength and speed you can get when you pedal

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Bad habit 2: ignore the core training, which many runners don’t realize

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If you always contract hard, its length tends to shorten and the muscle tension may increase

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If the core muscles are strong enough, the legs will have a smooth plane to use force, so as to achieve more powerful climbing

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First of all, muscle is a very smart organ

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When you gallop down a slope, you need strong enough hip muscles to help absorb the impact and offset the forward momentum

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In fact, many times you should see a doctor as soon as possible, especially when your pain lasts for more than three days, you should give yourself a number immediately

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However, if you do the next training without fully recovering from this muscle injury, it will cause more serious muscle injury

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Each training will destroy muscle tissue to varying degrees, induce inflammation and promote the recovery of muscle injury

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During sleep, the body repairs the damaged tissue

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The most basic symptom of excessive running is the unconscious decline of exercise performance

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You should rest at least 2-3 days a week

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