Rumor 7: running doesn’t need a rest day.
Okev said that in a 30-year health study involving 50000 people, 14000 runners were 19% less likely to die than the rest, and the beneficiaries of longevity were limited to those who ran 8 to 50 kilometers a week.
According to a study in the Journal of muscle strength and physical fitness in September 2010, if long-distance runners stretch statically before practice, their overall performance will be even worse than those who do not stretch statically.
But one thing is true.
Weight training can increase bone density, improve basic metabolic rate and reduce the probability of injury.
Maybe a few people really hurt their knees because of running, but we don’t know the detailed situation and the cause of the injury.
But the truth is, there have been many studies that have shown that weight training can be very helpful for running.
Barefoot running has become increasingly popular in recent years and is known as the running law of returning to the original ecology.
On the contrary, those who run more do not seem to take advantage of those who do not.
Rumor 4: the more you run, the stronger your ability.
Compared with the asphalt road, the floor tiles laid on the sidewalk are harder, which has a greater impact on the knees and ankles.
Therefore, proper rest will not have much serious impact.
Sometimes jogging directly to wake up your muscles may make you perform better.
I’m sure you’ve been “fed” a lot of chicken soup in your running career, but have you ever thought that many of these sports tips are rumors that you’ve been on the track for so long? Let’s see if you’ve been shot? Rumor 1: we only do static stretching before running.
Interestingly, however, when we looked up the original text of the study, we found that the researchers said on the website: “at present, we do not have any evidence on how to run is the best, and we are not completely sure that wearing shoes will hurt or whether running barefoot will cause other injuries.” In other words, even researchers have no consistent and absolute answer.
It is difficult to achieve these purposes with general static stretching.
In the final analysis, instead of imitating a running posture that is not suitable for you, resulting in an increase in the probability of injury, you might as well choose to follow nature and run in the way you feel most comfortable.
However, warm-up is to promote heartbeat, blood flow, oxygen uptake and core and muscle temperature.
In 2010, a Harvard University study showed that barefoot running can reduce joint and bone injuries.
Running hurts the knee is one of the most common doubts of runners.
Rumor 5: running hurts the knee.
It’s never too late to run.
It can be inferred that in order to pursue better performance and endurance, it may be a better choice to use dynamic warm-up to move joints and warm up limbs.
If you still have the wrong impression that your strength will decline if you don’t practice for a day, maybe the following data will make you change.
Rumor 2: runners don’t need weight training.
American cardiologists James O’Keefe and Carl Ravi, who love running, wrote a special article in heart magazine in 2012: it is suggested that those who love running should limit their exercise time to 30 to 60 minutes a day.
Rumor 8: running is the sport of young people.
Now we can always see old grandparents on the track, which is in line with the sentence: runners are always young…
Therefore, try not to run on the sidewalk.
Rumor 3: barefoot running can reduce sports injuries.
The function of the joint is the same as that of the pulley.
As for the time allocation of training, it is recommended to add one or two weight training in a week’s training, and try to separate it from running (running one day and retraining one day); When training, we should take the balanced development of the whole body as the principle, do multi joint movements with low weight and high repetition times, and strengthen the muscle groups of each part.
But for running, it seems that this is not the case.
The key is whether you weigh too much.
Sometimes it’s better to reduce your training and improve your performance.
The greater the weight below, the greater the parallel component pressing on the leg.
According to past experience, if you train hard and sweat like rain, you will always have good performance guarantee.
The upper side is pulling it.
If you really want to truly feel the land, grassland or beach may be a better choice (the premise is to confirm that there are no glass fragments or small stones).
For example: lack of muscle strength, improper clothing, over training, etc.
On the track, the “quality” of training is greater than the “quantity” of training.
Of course, it is undeniable that most players with good results will have similar running posture, but in view of the large individual differences, they can make things that are not suitable for you become a part of you without deliberately imitating or changing.
Many runners will think that weight training will make the body heavier and large muscles will wear down the running performance.
As long as it’s within a reasonable range of exercise, you can walk to complete 5K, 10K or even half a horse.
Similarly, running two to five days a week is better than running every day.
The website runnersconnect summarizes some data related to aerobic exercise and rest time, as follows: a well-trained athlete (with training lasting for 4 ~ 6 months) basically has a rest time of 10 days, and there will be no decrease in maximum oxygen uptake; However, if the time is as long as 2 weeks, the maximum oxygen uptake may gradually decline; At 9 weeks, it decreased by about 19%; After 11 weeks, it may lose 25%.
Myth 6: changing your running posture can improve your running efficiency.
We almost always warm up with “static stretching” before running.
In life, the surrounding environment (asphalt road, Pu track, etc.) is really not suitable for barefoot running.
According to a study in the Journal of muscle strength and fitness in April 2014, no matter what posture you run, your efficiency will not be much different.
In fact, as long as the amount of exercise is well controlled, running rarely causes damage.