× 01 How do you feel if you run too much? Excessive running is caused by the accumulation of physical and mental fatigue, which will lead to poor performance.
On the one hand, it can increase freshness and stabilize sports level; On the other hand, it can improve the adaptability of the body through different sports; 04 Reasonable diet.
Excessive running can quickly lead to fatigue, cell damage, and then physical injury.
After the necessary rest period, you can gradually resume your training.
People who pay attention to Jilin Running Group and enjoy a healthy and beautiful life through WeChat will run, lose weight, or reduce stress based on different needs…
Running requires relaxation and rest.
In work, you should talk about the process, and running should also be standardized.
Although the purpose of running is to keep healthy, not everyone can master the degree.
There may be a fine line between smart running and overtraining.
Without reasonable work and rest time, the body will recover slowly.
At the same time, the types (intensity) of running training increased too fast; Nutritional imbalance (malnutrition, dehydration, energy deficiency); Excessive fatigue and stress; Abnormal environment (too cold or too hot); Bad living habits; Poor health will lead to overtraining, but the main reasons for overtraining are too frequent training, too short recovery time or poor recovery quality.
In each training process, your muscles will feel a certain degree of fatigue, and it will take a certain amount of time to recover.
For example, the weekly running volume cannot increase by more than 10%; 03 Learn cross training.
When you are addicted to training, you may run too much, which is bad for your health.
If there is a common need, it is to get healthy from running.
× 02 How do you judge whether you are overtraining? In addition to stopping sudden weight loss and starting exercise, how do you judge whether you exercise excessively? The following symptoms are for your self-examination.
× 05 How to recover from excessive running? 01 Rest is the first thing.
01 Realize that improving operation performance is a long-term process, and there is no shortcut to follow; 02 To increase endurance, you can run at a constant speed for 30 to 90 minutes, but the amount of running per week should not exceed 10% of that of last week.
It is the king’s way to run healthily all the time! Source of material: Savage Sports We are neutral about the views in the article, and only share the purpose of reference and communication with runners.
Runners can moderately increase the amount of interval running, variable speed running and mountain climbing according to the way of increasing weekly running amount; 03 Try some strength or cross training instead of running for a day; 04 If the heart rate can be observed, the training heart rate is generally 130-150 times per minute, and then slowly increase the speed and lengthen the distance as the heart rate stabilizes; 05 Seek a breakthrough platform after stable performance.
Any runner, whether a beginner or an experienced runner, should participate in reasonable intensity training to avoid overtraining.
The only effective way to detect whether you are overtraining is how you feel, that is, talking to your body.
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In a word, in addition to running, you should learn to talk with your body.
If you have more than two symptoms, it means you are beyond your ability.
For example, if you want to run 15km easily, you might as well run 10km more to let your body muscle memory accumulate and then seek breakthroughs.
Since there are too many, you must stop and let your body prepare before you start; 02 To make a reasonable exercise plan, we should not only have rules, but also step by step.
Even if you want to lose weight through exercise, you must ensure the nutrition to meet the daily normal calorie consumption, otherwise your body will be damaged.
01 Less exercise will make you feel tired; 02 Lack of enthusiasm in sports, loss of appetite and even nausea; 03 Muscle joint pain; 04 After the same amount of exercise, the body feels weak, the recovery time is long, and the effect is not ideal; 05 The sleep quality becomes worse after exercise, and it is easy to wake up and even lose sleep; 06 The spirit was weak all day long, and the work and exercise were inefficient; 07 Running training lacks motivation; 08 Bad mood and irritability; 09 The sense of balance and muscle elasticity decreased; The resting heart rate and exercise heart rate increased significantly.
These methods can help your muscles and joints recover, help your metabolism restore balance, reduce stress, and restore your motivation.
Most importantly, don’t set goals that are beyond your capabilities.
You may need to take a few days or even weeks off.
× 03 What should you do after running? The solution is simple: strengthen muscle recovery and improve diet through adequate rest.
Under the condition of persisting in a sport for a long time, it is better to find a day of the week to change the way of exercise.
They can improve your physical condition, replenish your body energy, and help you make progress.
Muscle soreness is serious, not only need a lot of water, but also need to supplement inorganic salts and vitamins; Get enough and reasonable sleep, and try not to exercise 2 hours before going to bed.
For example, runners can choose to do cross training by swimming, cycling, mountain climbing or yoga.
× 04 How not to overtrain and improve the runner’s level There are no physiological or psychological indicators to determine the extent of overtraining.