Through adequate rest, our bones and muscles can also be ready for the next day’s exercise.
If the rest time is sufficient, this process can not only repair the damaged muscle tissue, but also improve the tolerance of muscle in the next training.
The accumulation of injury makes the inflammation uncontrollable, the muscles begin to ache and weaken, and the exercise performance will decline.
If we sleep too little, our bodies produce more hormones that make us feel hungry and lead to too little secretion of hormones that produce a sense of fullness.
Research shows that lack of enough sleep time will affect your running performance, greatly reduce your body’s recovery speed and significantly reduce your immunity.
Never stop immediately after running.
You should rest at least 2-3 days a week.
During sleep, water, sodium and other electrolytes are rebalanced by the kidneys.
The correct way is to cool down first and then stretch.
When you gallop down a slope, you need strong enough hip muscles to help absorb the impact and offset the forward momentum.
The stronger and more stable these muscles are, the more strength and speed you can get when you pedal.
If you always contract hard, its length tends to shorten and the muscle tension may increase.
For runners, the most important significance of sleep is to help the body reabsorb water – especially in summer when it is more prone to sweating and dehydration.
If your core is weak, you may have to drag your feet and slouch in the final stage, putting too much pressure on your hips, knees and shins.
There are seven common bad habits V bad habits of running.
Every time you finish a training course, you should arrange a certain rest time for yourself.
A whole night’s high-quality sleep can stop people from eating.
In fact, it’s entirely possible not to stretch before running, but if you don’t stretch after running, it will cause great damage to your muscles and destroy your running in the long run.
If you train properly, weight loss is not difficult.
When you are at the end of the race, a solid core can help you maintain the right posture to run most efficiently, even when you feel very tired.
Once you find the right model for yourself, you should stick to it for a long time..
Running professors concentrate on serving runners and provide training, rehabilitation and equipment! Autumn is coming and winter is not far away.
The most basic symptom of excessive running is the unconscious decline of sports performance.
The hip muscles and lower abdominal muscles support the pelvis, which connects the leg muscles needed to go uphill.
Bad habit 2: ignore the core training, which many runners don’t realize.
Whenever you need to turn – at the corner of the track, avoiding potholes on the road, or running in rolling terrain – the oblique abdominals provide stability and help you stay upright.
Effective core muscle training does not require a lot of time or equipment, just a few key movements, 15 minutes a day, and correct and long-term practice.
However, according to the research of sports experts, those who participate in strength training four times a week and can persist for six weeks can be about 30 seconds faster than those who don’t participate in strength training in the 5K race.
When you expand your stride or speed up your stride frequency, you need the lower abdominal and lower back muscles to work for you.
Many people want to lose weight by running, but lack of sleep will make their efforts futile.
Cold body can make the excited nerves return to the original situation, and stretching can make the muscle arrangement return to the original state.
Therefore, you need to stretch to change the situation that the muscle is easy to be too tense; Secondly, if the muscles lose elasticity due to tension and can not be stretched well, it will show a decline in physical flexibility, which will greatly affect the stretch and flexibility of running movements, that is, the running posture looks heavy and rigid; Third, if the muscle elasticity is good, the muscle starts to contract from the lengthening position and the work distance is extended, that is, the longer the muscle is pulled, the shorter the muscle is contracted; If the muscle is too tense, the elasticity decreases and cannot be well elongated, the work distance is insufficient in the process of shortening, and the natural force effect will also decrease.
Each training will destroy muscle tissue to varying degrees, induce inflammation and promote the recovery of muscle injury.
During sleep, the body repairs the damaged tissue.
Bad habit 4: there is not enough sleep.
If there is not enough water, the kidneys will not work properly.
Many studies have shown that over training will bring a lot of problems, from increasing injuries to losing motivation.
Bad habit 3: don’t stretch after running.
Everyone needs different sleep time.
First of all, muscle is a very smart organ.
One: ignoring recovery.
However, if you do the next training without fully recovering from this muscle injury, it will cause more serious muscle injury.
If your core muscles don’t have enough strength to control your movements, your quadriceps and knee will bear additional weight, which may lead to fatigue, pain and even injury.
Other signs include continuous fatigue, muscle soreness and loss of fighting spirit for running.
For those long-distance athletes, sleep is particularly important, otherwise the body will not be able to recover from heavy training.
This allows you to get the best recovery and reconstruction of your muscles and ensure that you devote yourself to running in the best state.
If the core muscles are strong enough, the legs will have a smooth plane to use force, so as to achieve more powerful climbing.
If your core muscles are weak, your body may lean when turning, putting too much weight on the joints of your legs and feet, or stretching too much.
You can record your sleep time and find out the best mode for yourself.