Top1: Run off.
It is really effective to share the seven non-injured and healthy running experiences summarized from the seven years of running practice.
The highest level of running is not how fast or how high the running volume is, but the continuous non-injury running.
When the body has a sore reaction, stop running immediately instead of sticking to it.
Only when you sleep well can you run well.
Top3: Start jogging.
Running one rest, running two rest and running three rest are all feasible options.
After long-distance running, the body muscles are damaged to some extent, and rest can help the damaged tissues repair themselves.
Pay attention to the daily intake of protein and energy, supplement the energy consumed by running, supplement the protein and other nutrients needed for muscle growth, and make the body stronger.
Top6: stretch after running.
Top4: step frequency 180+.
If you can run and exercise according to the above seven, you can stay away from injuries, run happily and embrace health..
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Rest is better running.
The so-called “more you run, the more you hurt”.
Top2: Warm up before running.
It is not that running will hurt, but that running will not hurt.
Top5: listen to your body’s feedback at any time.
The above seven are personal running experience.
In fact, 80-85% of runners are troubled by sports injuries.
The step frequency of 180 can effectively reduce the impact of each landing, the feet will be closer to the efficiency of the wheel, and the landing point will be closer to the lower part of the center of gravity.
The first 1-2 kilometers of running should be slower, which is the continuation of warm-up, so that the body can gradually adapt to the fast pace of running.
Adequate sleep is the best way to recover physical strength.
The efficiency and economy of running will be greatly improved, and the sports injury can be effectively avoided.
Don’t be perfunctory when fully warming up, and don’t run until you warm up.
The so-called stretching is a kind of movement that elongates muscles and ligaments.
Stop the injury in the bud.
Stretching can make the coordination between ligament muscles and joints more soft, and reduce the possibility of injury.
Top 7: Dietary nutrition and adequate sleep.
Warming up can wake up your body, activate muscle strength, mobilize the heart and lungs and other systems, so that you can have better running performance and reduce the risk of running injury.
During sleep, the cerebral cortex is in a state of inhibition, and the body’s catabolism will be reduced, which is conducive to the recovery of all aspects of the body.