The core strength training can not only make you run more steadily and faster, but also reduce the occurrence of injuries.
So I wanted to lose weight by running, bought running shoes and quick-drying clothes, and began to brush circles in the nearby playground or park.
But after a short run, not only did I lose a few pounds of meat, but also suffered various injuries.
Key points of plate support action: start from basic plate support, do not lower or arch your hips.
Therefore, according to your own situation, such as age, weight, heart rate and other factors, develop a suitable training plan and training volume, leaving enough time for your body to recover.
Stretching after running can not only relax muscles, but also make the lines of muscles look better.
It takes 10 minutes every day to train into a body that can run without injury.
These shoes have little cushioning, and obviously do not provide enough protection for new runners.
Post-running stretching is to relax the muscles after exercise, avoid excessive tension, causing muscle and knee pain, and affecting the next exercise.
When squatting to the lowest point, you can’t relax your muscles, or you will hurt your knees; Restore.
The size is still the size of the shoes they usually wear.
The core is not only the “abdominal muscles”, but also all the muscles from the shoulder to the buttocks.
If you run too much, you don’t have enough time for your body to recover, so you are easily injured.
The purpose of warm-up before running is to activate muscles such as legs, back, shoulders, and so on, so that the body can enter the movement state faster in the early stage of running, and avoid muscle strain, joint injury, cramps and other situations.
Send four groups of people to practice the core strength movements of runners with bare hands.
The more advanced exercise is that you can repeat the lifting movement and keep it up for a longer time.
For example, the following variant actions: hip bridge action essentials: lie flat on the ground, put your feet close to your hips, straighten your hips toward the ceiling, and ensure that your shoulders and knees are in a straight line.
The three groups most vulnerable to injury in running 1.
So I rushed to improve my speed training, and then I was injured.
You may not wear the right shoes when you are injured in running.
Side bridge basic action Side bridge advanced action squat action essentials: feet apart, slightly wider than shoulder, toes of feet slightly out, chest up and abdomen, back straight; Squat down so that the thighs are parallel to or lower than the ground.
Running radicals.
Running beginners.
When we exercise, our muscles will be slightly injured, which is called “minimally invasive injury”.
There are also some runners who did not choose the right size when buying running shoes, especially novices.
When we rest and recover, these “minimally invasive injuries” can heal automatically and become stronger.
When the speed of body repair cannot keep up with the degree of injury, the balance between exercise and recovery will be broken, and the injury will occur.
1.
Running injury, your speed is too fast, and your core strength is not enough.
1 Why are you injured? In the words of a running god, when you are not able enough to speed up or increase the running distance, the injury will come to you.
There is also a change of action: side bridge.
For example, the whole horse runs into 330, 310 or 300, so the accumulated running volume day and night, running 200 kilometers a month, is small, and the more can reach 500-600 kilometers.
3.
It is this delicate balance that makes us healthier after exercise, and can also run more comfortable and faster.
If you are injured in running, do not warm up before running, and do not stretch after running.
5.
If the body’s ability to repair is equal to the degree of injury, there will be no injury.
Before you master the basic knowledge of running, you are eager to start running.
There are five situations that are most likely to be injured in running.
This is because your core strength cannot reach the ability to improve speed.
3.
To put it simply, overuse of the body leads to injury.
First of all, let’s take a look at what are the wrong running postures, and see if you have a hit? So, the question is, what is the correct running posture? Please see the following figure: 4.
The knees should not exceed the toes.
2.
Beginners should easily hold for 30-60 seconds.
Many people wear a pair of flat shoes or Converse casual shoes when they start running.
The wrong running posture will cause plantar fasciitis, knee, calf, thigh, gluteus maximus and other soreness, so we must choose the right running posture to avoid injury.
Once you can continue this action for 1-2 minutes, you need to start to increase changes to observe the effect; Lift one arm or leg, or lift both arms and legs in the opposite direction (left arm, right leg or right arm, left leg).
Neglect your own history of injury and illness, pay no attention to recovery and rest, and carry out intensive exercise with high load.
3.
2.
Generally speaking, it is better to choose running shoes of more than half size or one size, so as not to squeeze feet and cause blisters or black nails.
Many runners think about how to run faster after running for a period of time.
According to a survey, more than 1/3 of runners in China have knee injuries, about 1/5 of runners have foot or waist injuries, about 1/7 of runners have ankle injuries or plantar fasciitis, and only 15.7% of runners have no injuries.
After many friends work, the amount of exercise has decreased significantly, and the body is getting worse, and overwork or beer belly become the norm.
Repeat the action.
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When you are injured in running, your running volume is too large, and you don’t have enough rest for many runners to pursue results.
Runners with foot defects should choose shoes that are suitable for them.
Persons with a history of injury and illness.
It is easy to learn.
This is a commonplace question, but it is very important for novices.
Blindly increase the running volume and speed before the body can adapt to the running rhythm.
2.
In the first month of running, there were ankle pain, heel pain, calf swelling and pain successively, and then there was pain on the inside and outside of the knee It was intended to run out of a healthy body, but it brought endless pain.
A pair of suitable running shoes is really important.
Lift one leg when it becomes easy.
You may have a problem with your running posture due to running injury.