By bearing more physical load, strong muscles will support fragile joints
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ten Having fun running can be a serious thing
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A good pre run diet plan can help you become strong
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Join a running organization
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Less likely to get hurt
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07 Set aside time (and money) for massage twice a month
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With friends
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When we run, our muscles tighten
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When the pain has changed the way you run, stop running, find out the problem, and apply the medicine to the case, and then use dynamic rest to keep in shape until you can run with your feet
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Sleep is very important for memory, concentration, cognition, emotion, creativity, healthy blood pressure, healthy weight and healthy immune system
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Don’t exceed the running distance and difficulty your body can handle
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When some load of running is transferred from joints to muscles, the pain will be reduced and the development of injury will slow down
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Therefore, it is very important to run scientifically and healthily
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Next, I would like to give you some suggestions
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02 Choose the right shoes for your feet
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09 Pay attention to the pain
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You need to get closer to your goal step by step
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03 Do iron man strength exercises once or twice a week
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04 Every day you use a foam shaft to roll your muscle high density foam shaft
Equipped with one and knowing how to use it will be of great help to you
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This is the largest and strongest muscle group in your body
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When you fall asleep, although you have no self-consciousness, some other systems still work at night
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Over time, this tension can lead to injury
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But if you can’t enjoy it, you may not be able to insist
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The content of this paper comes from the prevention and recovery of running injury published by the people’s Posts and Telecommunications Publishing House Melos integrated waterproof waist bag More fit, no shaking, multi pocket design, more capacity
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05 Sleep 7 ~ 8 hours every night
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Not all runners need a formal training schedule
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The diameter is 15 centimeters long, 45 centimeters long or 90 centimeters long
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I hope you can find out and fill in the gaps: 01 Train for your fitness level and goals
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When you run, your hips connect the strength of your body muscles to provide stability
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Regularly change the exercise mode – long-distance running, sprint, easy running and difficult running; This will make running fun
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After a workout or race, you need to transfer the right nutrients to the micro parts of your muscles responsible for body reconstruction so that they can work and get your body back to its best for tomorrow’s run
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Find some interesting places to run, such as parks, trails, country trails, old town and riverside trails
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It will become another kind of pressure that will drag down your mind and break down your body
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Strong muscles also make joints more stable
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Let’s have a good run
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Simple and effective, running is so magical! However, it should be noted that if you don’t exercise properly, running is also easy to get injured
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A good pair of running shoes can help you correct some foot movement problems that can cause damage
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Massage can reduce the intensity of delayed muscle soreness, reduce inflammation, and accelerate muscle recovery after exercise
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08 Training strong hips and good and sophisticated gluteus maximus is the best partner for runners
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Of course, it can be listed all the time
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These times your body will repair muscles, build bones, increase red blood cell production, re store glycogen, review and store what neuromuscles have learned from what happens during daytime running
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When it connects the gluteus medius and gluteus minimus, they will create a powerful “iron triangle”, which will generate a lot of thrust when you run
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If you’re running for fitness and your goal is to run 30 minutes a day, that’s great, but if you’re just starting to run, don’t worry
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If you are a runner who has never stepped into the gym except using a treadmill or has not done push ups since your high school physical examination, you can reduce the intensity of some movements first
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Skilled runners may have their own experience, but new runners may not know the harm of random running
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06 Replenish your body with proper energy for running and recovery
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If you don’t pay attention, runners may encounter the following injuries: foot injury, Achilles tendon injury, tibial injury, knee injury, hip injury
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Most of us spend too much time sitting on it every day
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What are the functions of running? Strong physique, improve immunity, good cardiopulmonary function, unlimited vitality, improve the condition of cervical spine and shoulders, make the skin tighter and younger, and reduce the elderly suffering from degenerative osteoporosis..
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