The key to warm-up is to make the cool body active, improve the flexibility of each joint, activate muscles, joints and breathing; so the key point of warm-up is to make yourself move
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It is very popular among people
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For the general public who want to improve their physical condition, jogging is a healthy sport and a very happy sport
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Be careful to hurt your knee when you run every day
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In order to see what they can achieve, some people just want to enjoy running
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Every runner needs to do what he can
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Many people fall in love with running and can’t stop at all
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If you often run but don’t take part in the race, people will say: no race, what’s the meaning of running every day
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Jogging helps to strengthen bones, strengthen cardiopulmonary and vascular functions, and prevent the loss of muscle and bone mass
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Exercise step by step, do according to your ability, never overload exercise, weekly run increase should not exceed 10% of last week; 3
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The best way to get your body warm before you run is to warm up
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It’s not cold, like a fool
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If there is a dispute, it will become a hot topic
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Marathon is a sport that needs a lot of time and energy to prepare
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It is an exercise method that can kill more birds with one stone
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When in doubt, stop
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Jogging can relieve stress and anxiety and make people confident, optimistic and persistent
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Source: Marathon assistant (ID: malasongzhourunning), as one of the easiest sports, can not only burn calories, but also promote the exercise of cardiopulmonary function, and increase the coordination of body movement
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Running is a contest between yourself and yourself
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But sometimes, when you are running slowly in the playground, suddenly a voice comes from your back: let’s go
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How can you say that you are a runner if you haven’t participated in a race? Nowadays, the marathon is developing rapidly in China
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As a friend said: “who said that runners must run marathons? I just want to run as much as I want and stay healthy
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The researchers point out that long-term fitness running – 10 years, 15 years, or even more – is a healthy exercise that is good for the health of the knees and hips
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People who are sedentary or do not run have an increased risk of knee and hip arthritis
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For professional runners, jogging is the essence of running
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Stretching can effectively relieve the tension of muscles, ligaments and joints, accelerate body recovery, eliminate fatigue, and make muscle lines more beautiful.
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Then you are the champion
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After studying by exercise physiologists, static stretching is not the best way to mobilize the body before running
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Some people regard running as a profession, some people regard running as a hobby, and some people take part in competitions
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There are several runners around Xiaobian: they keep a regular running habit every week, but they have never seen them participate in a marathon race, because they know their own physical condition and have a sense of awe for marathon
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In fact, the main reasons for knee injury are as follows: too fast increase in running volume, wrong running posture, insufficient strength and flexibility, too much weight, and no shoes
He can’t get a place to run, what marathon match, and a fool? ” People who don’t run always misunderstand running, and even some people stay away from running because of some misunderstandings
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Jogging makes more people bid farewell to the “three highs”, strengthen their physique and get rid of the medicine jar
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It’s like running too slow to be in a good mood People who run slowly are better than those who don’t, at least they have started
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Warm up before exercise; usually strengthen muscle exercise, pay attention to rest after running; 2
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” If you can run a marathon, it’s really cool and great, but not all running is for the marathon
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For ordinary people, running exercise must follow three principles: 1
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Jogging makes people young and energetic
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When you run in the park, you often see people putting their legs on the railings before running, stretching and pressing their legs, and even some running groups doing a lot of stretching before running
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The real winner is the one who can run hard to the end
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Besides, not everyone is suitable for marathon, a competitive sport full of challenges
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They just regard running as a part of their life and don’t want to occupy the majority of their life
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After major competitions or high-intensity speed training, professional athletes often use jogging to adjust and restore their physical fitness, which can not only reduce injuries, but also maintain the fun of running
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Excessive and high-intensity running may also cause joint problems
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Sometimes, a lot of truth can only be understood after running away
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Whenever Xiaobian tweets an interview article about Dashen, which says that Dashen’s monthly mileage is 500-600 kilometers, there will always be a message below: run too much, be careful to hurt your knee, you will know when you are old Or something
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It has nothing to do with others and speed
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I don’t know when it started
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Enjoy the process of running and the fun it brings
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Feel tired, rest; feel tired of running, rest; don’t let the pain accumulated into injuries
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In the daily training of professional marathon athletes, 78% of the running volume is aerobic jogging, and the speed training is generally controlled at about 20%
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The important thing is that your feet are running and you are improving
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If you run slowly, don’t occupy the track
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It is recommended to run up to 92 kilometers per week
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But people who run a lot are often criticized: “don’t you run a lot? Why can’t you move a thing? How can you catch a cold? ” “Don’t you runners go to work? How do you feel like you’re out there every day? ” “Is it not hot to run in hot weather, like a fool?” so cold day, a man on the road is not running
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In fact, this is not right
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A long time ago, the theory of stretching before running was like this: because the human body is very rigid at rest, we should stretch to open all joints of the body, such as knee joint, ankle joint, hip joint, etc
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Therefore, the scientific statement and practice should be: dynamic warm-up before running, static stretching after running
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It’s so slow that you can say that you are a runner? In running, many people like to follow the feeling of the body how comfortable on how to run, the body slightly sweating, almost play an exercise effect
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The highest level of running is not how fast you run, but how long you run without injury
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Is it surprising to see this data? I used to brush wechat, watch TV, eat, read newspapers and play cards every day Even worse for the knee! In fact, the people around us who hurt their knees in running are mostly those who don’t run much, or are beginners of blind running
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It also has certain risks
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If you can keep jogging, you will benefit a lot: jogging can burn calories well, and many people lose weight because of jogging
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Those who discriminate against jogging can only say that you don’t know how to run
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According to a research article published in the American Journal of orthopedics and sports physiotherapy, an authoritative medical journal, “the incidence of arthritis in fitness runners is only 3.5%, while the incidence of arthritis in sedentary people who choose a resting lifestyle is 10.2%, and the incidence of arthritis in competitive sports runners is 13.3%”
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The conclusion is: Sedentary is more damaging than walking
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This saying is deeply rooted in the hearts of the people
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Before running, you should stretch your legs
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In fact, jogging is indispensable for both professional and amateur runners
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After running, you need static stretching to relax your muscles and relieve muscle fatigue
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