What’s your new year’s wish? I believe that for many runners, they certainly hope to be able to run again and compete again in the new year
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Because of this, we might as well start the Spring Festival holiday and start the new year with jogging
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If the problem is found, it means that the runner’s current physical condition is not suitable for running with a large amount of exercise
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As the famous running coach Jeff Galloway often cited an example – because the impulse to run 10 kilometers, this is a very irresponsible way of doing, “because the most important four words of running is” step by step
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But for the beginning runners who are originally “fishing for three days and drying the net for two days”, I’m afraid they need to treat themselves as running “Xiaobai” again
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For specific values, you can refer to a simple list given by exercise expert Susan Paul: after two weeks of running interruption, VO2max (a data for evaluating cardiopulmonary function) decreased by 5% – 7%; after two months of running interruption, VO2max decreased by 20%; after three months of running interruption, VO2max decreased by 25% – 30%
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According to the senior running coaches, the negative effects of long-term cessation of exercise on the body are omni-directional
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What’s more, stopping running will make muscle fibers realize that they don’t need to store energy
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Don’t forget the training other than running
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They will store less glycogen, leading to atrophy of a muscle fiber
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Source: surging news editor: no age young official account: running diary time is fast, once did not understand what the passage of time meant, and running days also felt that his soul could not keep pace with the body
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In the past year, many runners have not trained systematically and competed frequently for a long time, which will lead to a common result – physical and psychological fatigue in running and race preparation
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According to Tom Holland, an expert in sports physiology of the American Sports Council, a person with the habit of running for a long time may reduce muscle mass, capillary size and density to varying degrees, and even affect bone mineral density, flexibility and overall blood flow
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But the choice of cross training also has some stress: when you start running on the treadmill again, the treadmill is more smooth and controllable, and you don’t have to worry about the traffic on the road; cross training is carried out to enhance the level of heart, lung and muscle, but if you haven’t exercised at all for two or three months, you can start cross training two months after recovery; there are also many other kinds of cross training It’s not necessary to run every day
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Therefore, it’s better to bring other training when you resume running
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Blind recovery of large amount of exercise is likely to increase the risk of injury
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Of course, for runners who have had a long-term running habit before, even if their physical function has declined, they will have a higher starting point than novices who have just started running
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Of course, returning to the track should not be an “impulsive decision”
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In other words, the body becomes “weak.”
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After all, age exists, and what is lost can not be changed
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If you have suffered from sports injury before, you need to get advice from professionals to avoid causing greater physical injury
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Cross training is a very reasonable choice
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Only self-discipline, cherish today’s every day, so that the existence of life every day can be complete and beautiful..
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It’s better to start with mild exercise to recover, or consult a doctor before planning
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As Susan Paul stressed, according to this way of recovery step by step, especially the use of long holidays for some training, not only can quickly adapt in psychology, but also can reduce the risk of injury
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Looking back over time, I know that my troubles are also an indispensable part of my life, and the full memories also represent the uniqueness and uniqueness of my life
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Step by step, remember to “test” before returning to the track
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” Susan Paul, a senior trainer, offers a simple and easy way to “test” before running: walk for at least 45 minutes, and check whether you have pain in your muscles or joints, and whether you have abnormal discomfort in your heart and lungs
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I’m looking forward to your likes
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It’s necessary to arrange a rest time in the middle
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According to the runner’s world, according to relevant research, the decline of human movement function is directly proportional to the time of stopping running and other exercises – after stopping exercise, the blood flow, the number of mitochondria, and the lactate threshold will decline
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For example, strength training and some indoor physical training can improve muscle strength and balance, which can also play a great protective role in the process of running
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When muscle fibers atrophy, they will need more stimulation to recover
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However, generally speaking, the longer you keep running and the shorter the break before you stop running, the easier it will be to pick up running again
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So, how can we overcome the psychological obstacles and start running again healthily? The US running website runner’s world has invited experts to give advice on the details that runners need to pay attention to when they return to the track
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How much will your ability drop if you stop running? If you keep running for a period of time and then suddenly stop, the body’s function will inevitably decline
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The following is an initial running plan, which can be used as a reference for runners who want to run again: within one week of interruption: keep the previous running amount; 10 days of interruption: 70% of the previous running amount; 15-30 days of interruption: 60% of the previous running amount; 30 days-3 months of interruption: 50% of the previous running amount; 3 months of interruption: more than 10% Above: start with light exercise again
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Running three to four times a week is enough to give the body time to recover to the level of regular exercise
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After all, when the current body and the original long-term running physical fitness have declined, runners need to treat their body more objectively in the recovery process
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