However, after running for a period of time, our cardiopulmonary capacity will increase, our strength will increase, and our experience will gradually get better
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Moreover, although it is very hard for athletes to train and run every day, in fact, their training time and rest time are relatively sufficient, and the time is relatively fixed
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Running is a healthy sport
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What if you meet? Recuperate in time, reduce the amount of training in the recovery period, step by step, and avoid secondary injury
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What was your original intention of running? If it’s to lose weight, it’s enough to run three or four times a week, try to lengthen the single run time (within their own tolerance), and then maintain good living and eating habits
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The main causes of injury: weak muscle groups around the patella, improper training behavior, such as excessive training, resulting in increased pressure and strain of the patellofemoral joint
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This is the stress response of the human body to short-term exercise
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Of course, in addition to high-intensity exercise, walking belongs to low-intensity exercise, so we won’t feel tired even if we walk for a long time
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If you exercise more than your body can adapt, there will be injuries
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The body gave a warning and was injured
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No matter what purpose, no injury is the foundation, and scientific running is the most important
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Two high-intensity training are arranged every week
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Main causes of injury: Abnormal gait, such as excessive internal or external rotation of the foot; Excessive load on feet and legs; The amount of training increases too fast; Running on hard ground for a long time, ankle flexibility is not enough.
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For example, running a marathon is a typical high-intensity exercise with long duration and long distance
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According to a survey and statistics, more than one-third of Chinese runners have suffered knee injuries, about one-fifth of runners have suffered foot or waist injuries, and about one-seventh of runners have suffered ankle injuries or plantar fasciitis
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Amateur runners must pay attention to their body’s reaction when running
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In addition, the athletes’ coaching team and medical conditions are top-notch
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He asked if he could continue running
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1
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Strengthen gluteal abductor training
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Everyone knows that the physical quality of professional athletes is much better than that of ordinary people, so ordinary runners can learn from their training content and mode, but they can’t learn blindly
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What if you meet? Rehabilitation begins with muscle relaxation, which is to relax the too tense Iliotibial bundle and related muscles
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2
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Therefore, if you want to avoid injury, it seems that you shouldn’t run every day
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Never forget your original intention
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Exercise load = exercise intensity × Exercise time, it refers to the intensity of our exercise
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The runner said that his knee hurts and he has been running for a week
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Long term sports will make our physical fitness better, and a series of health indicators such as cardiovascular condition will be improved
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Stress, adaptability, injury and running can you run every day? For this problem, let’s first understand the two characteristics of our human body
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This is because, during running, our heartbeat will accelerate, blood circulation will accelerate, and muscles will be sour and swollen
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Let’s talk today
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Blind running will only bring injuries to the door
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In fact, we can think of running as a pyramid, lay the foundation of the lowest physical quality, and then think about whether to run every day
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Therefore, when the physical ability has not been reached, or the exercise intensity exceeds the body’s adaptability, there is a high probability that the injury will find you
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When doing actions similar to going upstairs and downstairs or squatting down, the pain will intensify
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Wear the right running shoes that provide you with the necessary support
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Combining work with rest is also a great knowledge in running
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So whether it produces benign or malignant results depends on the exercise load
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When your physical quality is in place, in fact, this problem will be solved
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This is because the human body will adapt to long-term exercise habits
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If you run to stay healthy, then 75 minutes of moderate and high-intensity exercise a week can also achieve your goal
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Professional athletes usually plan on a weekly basis
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Although running brings us happiness, the feeling of running is not so good
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Just a few days ago, Xiaobian also received a private letter
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The rest, whether jogging, low-intensity, long-distance or physical quality strengthening training, are not only to prepare for these two intensity training classes, but also to let the body rest and adjust
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For professional athletes, it may be a small exercise load, but for ordinary runners, it is a great exercise load
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Only 15.7% of runners have almost no injuries
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Why can athletes run every day? Although athletes run every day, they don’t run hard every day
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Seeing here, many people may have to say
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I believe everyone is the same
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Exercise the medial quadriceps and thigh muscles to enhance the stability of the legs
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Anterior tibial pain of lower leg Main manifestations: local swelling and pressing pain
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When running, even if it is easy to run, our breathing will become rapid
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After scientific training, you will have a benign physical enhancement; If the intensity and training time are not well controlled, overtraining will also produce bad results
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When it is no longer tightly stretched, the contact and friction with the external epicondyle of femur will naturally be reduced, and the symptoms can be alleviated
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The iliac tibial bundle is stretched or rolled into foam shaft to relieve pain
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Here are five kinds of injuries that runners often encounter
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Overtraining is the main cause of injury
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In addition, weak muscles and poor running skills can also lead to injuries
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Be a runner and a wise man! Author / corduroy, sunflower editor / corduroy production / Macondo running lab running has too many benefits
Main causes of injury: Insufficient warm-up and stretching before running; The running posture is not standardized, and the feet are excessively valgus; Excessive running volume and frequent downhill running, resulting in serious load; Insufficient strength of hip abductor and hip muscles; There was no proper massage and relaxation after running
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Exercise intensity refers to the amount of force and the tension of the body
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Therefore, whether you should run every day depends on your running intensity and whether your body can bear such a sports load
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So many people think that once you start running, you should run every day, so as to achieve the effect of strengthening your body
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Use ice compress to reduce pain and relieve knee pressure
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Exercise load determines whether you can run every day
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Since long-term sports will make your body better, you should run every day! If you think so, it only means that you are too young
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Lateral knee pain: iliotibial tract friction syndrome
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The pain worsens when going downstairs or down the mountain
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In addition to the two characteristics of stress and adaptability, there will be a situation in the human body, that is injury
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Pain in front of the knee: the main manifestation of patellar joint pain syndrome: pain in front of the knee
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Even if you love running again, don’t be too enthusiastic
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Main manifestations: lateral knee pain
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If you want to race and chase results, listen to your body carefully and increase your running and training a little, which is the best choice
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Why didn’t you rest? We have also debated for a long time whether we can run every day
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Foam shaft, iliac tibial bundle massage ▲ iliac diameter bundle stretching Extended reading: pain on the outside of the knee, saved! 4 ways to save your iliotibial tract 3
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Massage the leg muscles to relax and relieve muscle tension
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Although training is hard, they can ensure almost 10 hours of sleep almost every day, and sleep is also a good recovery
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This is what most mass runners cannot achieve
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They will provide comprehensive escort for the athletes’ training, which also allows the athletes’ body to bear more intense and heavy sports and training
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Exercise time is well understood
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