The steps they should do are omitted and they run at will, so as to bury the hidden danger of injury
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In fact, many times, injuries occur because the runners do not run in a standardized and scientific way
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The tensile strength is to have a sense of stretching, do not think that the more painful the better; 4、 Strength training 1 why strength training is of great benefit to runners? The lack of strength is the main reason for many runners’ pain
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Run and warm up jog repeat this trick to explain how to warm up before running? There’s another one that needs to be explained
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What is special warm-up? For example, basketball players will pass and receive the ball, shoot, lay up and other exercises before the game, which is special warm-up
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Today, I’d like to share with you the scientific principles and demonstrate the standardization action
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The stretching time is too short
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At this time, the muscle strength is not enough to support the more and more running, the joint pressure increases, and then the strain injury occurs.
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2、 Warm up before running 1 the benefits of warm-up: if there is no warm-up time for running, running seems to be redundant
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Warm up before running warm up before and after running warm up in place step warm up in place step high leg warm up running left and right step front thigh dynamic pull back thigh dynamic pull gluteal muscle dynamic pull gluteal muscle dynamic pull muscle activation of lunge jump muscle activation of open close squat jump movement requirements: warm up in place running 20 seconds each movement, muscle dynamic pull 12 times each movement, Muscle activation lasted for 15 seconds in each group; The total warm-up time before running should be controlled at about 5-8 minutes; 3、 Comprehensive static stretching after running 1 the meaning of stretching after running the so-called static stretching refers to the use of a fixed posture, the muscle for 15-30 seconds
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The action is not in place, and the stretching effect is not obvious
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After running, static stretching of thigh back group supported stretching of thigh back group unsupported stretching of thigh front group supported stretching of thigh front group unsupported stretching of calf stretching of gluteal muscle stretching of gluteal muscle stretching of hip front stretching of thigh lateral Iliotibial bundle stretching of thigh medial stretching of dorsal muscle stretching of shoulder stretching action requirements: it is recommended to do all the above actions after running, twice for each time, 15-20 seconds for each time, The total time is about 15-20 minutes
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The main problems of stretching after running are: 1
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But if we can take preventive measures and run according to scientific steps, wouldn’t it be more brilliant and wise! 1、 Standardized running is the cornerstone of injury prevention
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3
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Since it’s already running, how do you jog when you warm up? It’s OK to run a little slower than the normal speed, but have you ever seen a runner jog first, then stop to do muscle dynamic stretching, and then start running? No In other words, if you warm up by jogging first and then doing muscle dynamic stretching, you need to run first, then stop, and then start running, which is very cumbersome and not in line with the actual running scene
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If there is a common need, it’s to get health from running
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So, what kind of running is standard? Standardizing the necessary process of running mainly refers to warming up before running and stretching after running, but there are not many people who really carry it out and do it in place
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Let’s see the next action demonstration
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Therefore, we suggest that runners do in-situ running warm-up combined with special running movements, then do muscle dynamic stretching, and finally activate muscles through several fast squatting and jumping exercises, which not only realizes the warm-up effect, but also flexibly implements the three steps of warm-up, and does not appear dogmatic
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Therefore, the pain of runners often does not occur in the early stage of running, but with the improvement of endurance, the amount of running increases
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Running friends also really feel the real health effects from running, such as more vitality, happier, younger, more active, less sick and more loving life
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In the same way, some warm-up exercises combined with running before running are special warm-up before running
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Omitting these two important steps, or not doing it to the point, will greatly increase the possibility of injury
Let the body from the intense movement state to the quiet state gradually; The improvement of muscle stiffness and tension after exercise is conducive to the recovery of fatigue; Correct the disorder of muscle fiber arrangement after exercise and promote the smooth arrangement of muscle fiber; It is conducive to the long-term maintenance of muscle elasticity, preventing the decline of body flexibility and flexibility, and greatly reducing the possibility of injury; It can be seen that the key point of stretching after running is to relieve muscle tension and promote muscle recovery
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If we say warm-up before running and stretching after running are familiar to all, many runners do not attach importance to strength
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One part needs to be stretched 2-3 times, 15-30 seconds each time, so it takes about ten minutes for many parts of the lower limb to stretch; 3
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click ☝ Blue word, focus on smart running, people will run based on different needs, whether it’s weight loss, decompression or Pb
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2
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The functions of warm-up before running are very extensive: increasing body temperature, reducing soft tissue viscosity, reducing muscle strain; Wake up the body and get ready for the coming sports; Activate your muscles, generate more muscle strength, and make you run faster; Mobilize the heart and lung, overcome the inertia of heart and lung, shorten the time to enter the best running state, and delay the occurrence of extreme points; Promote the secretion of synovial fluid; Reduce the stiffness and pain of joints due to lack of lubrication at the beginning of running; To reduce the phenomenon of bifurcation, the technical term of bifurcation is called exercise-induced transient abdominal pain (ETAP); Promote the body heat dissipation, prevent the phenomenon of high temperature during running in spring and summer; Activate the brain and nerves to make your running more focused and your movements more coordinated; The correct way of warm-up before running modern sports science concluded that warm-up consists of three parts: jogging, muscle dynamic traction and special warm-up
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The stretching is not comprehensive, only aiming at individual parts of the body, not all the muscles of the lower limbs; 2
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Muscle tension will produce a series of problems as shown in the figure below
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Jogging we understand, what is muscle dynamic traction? Dynamic traction is corresponding to static traction, which refers to the method of stretching the muscle for a short time (no more than 2 seconds) and repeated for many times in the process of completing the corresponding action
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The main problems of stretching after running: in fact, compared with warming up before running, there are obviously more runners doing stretching after running
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However, in the pursuit of health on the road of running, another runner has been plagued by the problem of pain, the data tells us that 60% – 70% of the runners have had running pain, the incidence of running pain is as high as 90% of the runners who finish the race, the intention is to run for health, but because of running injury become unhealthy, which has become a contradiction and paradox! How to solve the problem? It is right to treat diseases and injuries
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Static stretching after running is also of great significance
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In addition, strength training is also an important step in standardizing scientific running
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Let’s take a look at the correct static stretching action after running
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