What knowledge did the group share this week? Join our running community

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Every Wednesday night, there are professional running coaches sitting in the group to answer your questions and solve your doubts

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The new running team coach is online! Let’s get to know each other 👇 Q @ Mengmeng’s Sun: coach, what kind of methods can be used to improve muscle content? One trillion Wade Trainer: we need to start from two aspects, namely diet and resistance training

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If you have a training foundation and maintain strength training, from the perspective of diet, the proportion of intake is: carbohydrates, protein and fat: 6:2:2 or 5:3:2aq @ Solanum nigrum: the coach recently has a dull pain on the inside of my knee after every run, but I have made an assessment before, which has flat feet, bony basin and a little tilt

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How can I do my running training next, which can improve my performance? One trillion Wade Trainer: you need to conduct posture assessment, then relax some tense muscles, and strengthen the weak side muscles

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AQ @ CCB: coach, as an amateur runner, how to improve and strengthen our leg strength? How to do strength training at home? One trillion Wade Trainer: first of all, learn the correct squat posture to avoid knee discomfort caused by incorrect movements

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Appropriate home strength training includes: squatting against the wall ➕ Self weight squat ➕ AQ @ ant: what other aerobic training besides running? Excellent runner (Xu renrong): swimming, cycling, rowing machine, elliptical machine, etc

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are also aerobic sports

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From the efficiency point of view, running is undoubtedly the best exercise effect

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Aerobic and anaerobic exercise are best combined

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One trillion Wade Trainer: Although running is aerobic exercise, it also needs good muscles to protect joints

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If you just want to run hot, it’s no problem, but if you persist for a long time, without good muscle strength and good muscle stretch, you will start to get injured at a certain point

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AQ @ black tea: do you need to protect your knees for running? For example, a good runner like wearing a knee protector (Xu renrong): actually, running will increase your knees

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Wearing a knee protector or patella band is only a temporary expedient

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You also need to strengthen the exercise of related muscles

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You can’t wear it all the time

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Xu renrong: it’s very important to replenish a lot of water in sports, especially in winter

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In a cold environment, sweating, breathing, dry cold wind are more likely to cause dehydration

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Sometimes it can be hard to notice that you already need water

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Often when you think of drinking water, you are already short of water

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Even if you’re really not thirsty, add plenty of water or sports drinks before, during and after exercise

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#Coach shares a trillion Wade Trainer – Qin Yu: life is training everywhere ﹣ training everywhere is around

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Will this Q & a help you? If you have any other questions, you can also enter the group to ask super many running gods to answer your online questions

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