Therefore, long-term high-intensity or excessive exercise will naturally lead to knee pain.
Today, Xiaobian came to crush these rumors for all running friends.
Knee joint is one of the few body parts that have not been strengthened in the process of human evolution.
1.
Instead of simply buying the most expensive pair of running shoes, go to a professional running shoe store to get expert advice – recommend the right running shoes according to your gait analysis.
Who is better or worse without long distance and fast? Different training achieve different goals, which complement each other and have their own advantages.
For a marathon runner weighing 70 kg, every mile (about 1.6 km, about 1000 ~ 1500 steps), the force acting on the hip, knee and ankle on the ground is equivalent to the impact force brought by a cumulative 2800 tons of objects.
The correct running posture should be a relaxed state.
In the long run, it may cause other gastrointestinal diseases, such as gastric spasm, gastroptosis and so on.
When major sports brands launch extremely expensive running shoes, they also claim that these high-tech skills make you run faster than ever before.
Too large a stride means that your moving range is large.
There is only one point, and the knee does not exceed the toe.
The report pointed out that compared with healthy runners, sedentary people have a higher rate of arthritis.
02 the more you sweat during running, the better.
What we should pay most attention to is the functional characteristics of shoes.
Marathon is a competitive sport with high load, high intensity and high risk.
If you want to run faster and farther, you must make up for your shortcomings – improve your running posture and enhance your strength, instead of pinning your hopes on a pair of running shoes.
Don’t forget to forward them to the “loving family group” to refute the rumors with relatives and friends~ The more expensive the shoes are, the faster you run.
Instead of simply buying the most expensive pair of running shoes, go to a professional running shoe store to get expert advice – recommend the right running shoes according to your gait analysis.
A large amount of blood flows into the muscles and skin, which may lead to insufficient blood supply to the brain or heart.
09 when running, long jogging must be better than short and fast.
For beginners and ordinary runners, small strides are better than big strides.
The running posture is very important.
It needs to bear huge weight and pressure load to provide flexible movement.
Running shoes are a necessity for running, but there is no evidence that top running shoes are better than middle and low-priced running shoes.
06 the larger the running stride, the better.
The higher you jump in the air, the more difficult it will be to land.
If you want to run faster and farther, you must make up for your shortcomings – improve your running posture and enhance your strength, instead of pinning your hopes on a pair of running shoes.
The function of running shoes is to protect, not to pursue speed, and has nothing to do with price.
The important thing to reduce fat is to let the body move and increase heat consumption, which naturally increases fat consumption.
Pay attention to running posture.
In addition to metabolites, there are nutrients such as minerals, amino acids, proteins, vitamins and so on.
What other rumors have you heard about sports? Welcome to leave your thoughts in the comments area~-.
In the long run, it will greatly increase the risk of injury.
07 exercise immediately after eating.
Rest for more than one and a half hours after meals and then exercise to avoid other discomfort symptoms in the stomach.
Because if the knee exceeds the toe, the meniscus will be stressed, which is counterproductive.
The length of running distance depends on yourself.
When the stride is too large, the knee will become more straight, and the strength of heel landing will be greater, which will significantly reduce the ability of knee muscles to absorb impact force, which will be transmitted to knee joints and spine.
Some runners believe that the more expensive the shoes are, the faster you run.
At this time, if you exercise, it will increase the blood supply to the lower limbs, make the blood supply to the stomach insufficient, weaken the peristalsis of the stomach and deteriorate the digestion and absorption.
It is a relatively fragile part of the body.
They can supplement the nutrition lost during exercise and play a role in maintaining and improving exercise ability.
A study at Newcastle University found that there was no conclusive relationship between expensive running shoes and injury prevention or better running performance.
If you want to supplement the nutrition lost during exercise and accelerate the elimination of fatigue after exercise, drinking sports drinks is a good choice.
Exercise immediately after eating can cause indigestion.
Running, as a sport with the lowest participation threshold, is deeply loved by everyone.
Click the blue word to pay attention to us.
The stride size of running can not be generalized because everyone’s specific situation is different.
Choose a suitable plastic track and wear comfortable running shoes to minimize the impact and wear of knee joints; 2.
The longer the exercise time, the more energy consumption, the more fat consumption, which has no inevitable connection with the fact that the exercise must last for more than 30 minutes.
It has high requirements for the physical condition of participants.
If it is used with high intensity for a long time, there will be problems.
Everyone can run a marathon.
Glycogen, water and amino acids are consumed more during exercise.
4 ~ 6 groups every day, the goal of exercise is to have a sense of soreness in the thigh.
If you only exercise with very low intensity or very short duration, it is not necessary to supplement sports drinks, otherwise you will only increase your intake in vain.
It should be noted that the premise of supplementing sports drinks is that the amount of exercise reaches a certain standard.
Therefore, running with too large a stride is easy to be injured.
After sweating a lot, you can drink more warm water or light salt water to supplement body water to prevent dehydration or heatstroke.
Even very healthy people may have accidents when participating in marathon.
A good pair of running shoes should have many functional characteristics, such as cushioning, support, stability, rebound, grip, ventilation, wrapping and so on.
Because the digestive system starts to work after dinner, it is necessary to ensure that the gastrointestinal tract has sufficient blood supply for food digestion and absorption.
Running is suitable for most people, but long-distance running and marathon are not suitable for everyone.
05 you must drink sports drinks when running.
Sports drinks are prepared according to the characteristics of physiological consumption during exercise.
Warm up before running to improve the coordination between different muscle groups and avoid additional damage caused by muscle strength disorder; 3.
Stick to the action of protecting knee joints: squat against the wall.
I believe there must be rumors about running in the circle of friends of many runners, such as running injured knees, sweating more, the better, and so on.
But in fact, running may not be as simple as it seems.
A hot bath will increase the blood flow in the skin.
At the same time, because a lot of sweating leads to the reduction of body fluids, if we do not replenish fluids in time, it can lead to the decrease of blood volume, the acceleration of heart rate, dehydration and even heatstroke.
The following categories of people are not suitable to participate in the marathon: Patients with heart disease, patients with hypertension, patients with cerebrovascular diseases, people with high and low blood sugar, people with colds, pregnant women and people who do not exercise for a long time.
08 take a bath immediately after a lot of exercise.
The shoulders should be relaxed, the landing should be light, the arms should swing naturally, rely on their own core to stabilize, and use the shoulders and hips of the body to send the state of the body to run; 4.
The American Medical Journal of running Bailey only hurt the knee once published a research report on running and arthritis.
04 it takes 30 minutes to start to consume fat.
If you lose a lot of sweat, these nutrients will be lost.
Small step fast running, fast speed, good stability, and less impact on the body, which can better protect the knee.
As long as it is exercise, it can bring fat consumption.
For example, when preparing to run a marathon, jogging is to accumulate physical fitness, and R-zone training is to improve speed; If only to reduce fat, it is suitable to run at a slow speed for a long time.
In the post epidemic era, the upsurge of national fitness is set off again.