Some people think that running is a simple, convenient and effective fitness exercise, so it is very casual to treat this sport.
As everyone knows, incorrect running posture can cause damage to the body's bones and muscles.
Come and see, below these bad habits of running, do you have any?
"Fast Heat Type"
Do not warm up before running
Everything has to be "gradual", and warming up is an indispensable preparation before running. The human body is like an "engine", and it is in a state of "cooling" when the amount of movement is not large. Before a lot of exercise, if you do not "warm up" in advance, you are prone to sports injuries.
The realization of human somatic function is mainly completed by neuromuscular and bone and joints. A good warm-up can make the body quickly reach the state of movement required for running, avoid cramps and muscle strains, promote blood circulation, and alleviate muscle soreness and joint movement problems that may be caused by exercise.
Therefore, it is very important and necessary to warm up before running. In addition, starting running training easily by dynamically warming up or jogging can greatly reduce the body damage caused by running.
"Sudden Cold Type"
Rest immediately after running
Just as the body needs to warm up to achieve exercise before running, after running, it is also impossible to rest immediately. Why?
The skeletal muscles of the whole body are not only responsible for movement, but also act like a small "blood bank". Warm-up and running exercises before running make the muscles of the human body in a moderate state of tension, which in addition to facilitating exercise, also makes the capillary rhythmic contraction of the skeletal muscles of the whole body, increases the amount of blood back to the heart, and helps the body to better supply oxygen to the brain and other organs.
When we suddenly rest after exercise, the skeletal muscle loses this rhythmic contraction, and the amount of blood returning to the heart will drop suddenly, which will make the brain unable to get the blood supply it deserves, resulting in blackening in front of the eyes, and even fainting!
You should not sit down and rest immediately after running, but should do some stretching exercises similar to warm-up, so that the skeletal muscles can slowly recover, eliminate fatigue, and also maintain the amount of blood back to ensure safety after exercise.
"Hard-shouldered"
Running depends on perseverance
The good questioner is like tackling a tree, and the good runner is like melting thick ice - nothing can be achieved overnight. Most people are not professional athletes, the body is not adapted to a lot of exercise on weekdays, and suddenly running too fast and too hard may cause skeletal muscle or joint damage.
Studies have shown that the average person can reduce injuries by limiting the total mileage of their weekly runs to 65 kilometers. Running over 20 km is best done every 14 days. Most people run for more than 4 days a week, and the remaining 1 to 2 days can be used for other sports (i.e., cross training).
"Cow Drink Type"
Drink plenty of water after running
After running, people sweat a lot. The sweat of the human body is not pure water, but a solution containing sodium ions, organic matter, etc. The corresponding ions in the human body are also lost and redistributed with sweating after running. The water we usually drink contains very limited ionic components. If you drink a lot of water after running, in addition to causing temporary gastrointestinal discomfort, it is more likely to cause electrolyte disorders in the body, and in severe cases, you may have symptoms such as dizziness. Proper hydration should be gradual and appropriately replenished with salt.
"Casual"
Running dress is casual
As the saying goes, if a worker wants to do a good thing, he must first use it. Running equipment is very important. Runners should first prepare a suitable pair of shoes. To buy shoes, you should go to a professional running shoe store in the afternoon or evening to buy them and try on shoes in the socks you often wear. To achieve the front of the shoe is not top foot, equipped with professional insoles, the arch of the foot fits perfectly, there is a shock-absorbing sole. The same is true for sweatshirts. It is necessary to buy suitable sportswear, the principle is to wear comfortably, the fabric can choose a quick-drying fabric, which is conducive to perspiration.
Running hides the university question
A few bad habits of running have been introduced earlier, so what is the correct running posture?
When running, the foot that is about to land is often the outside of the ground first, and then due to gravity, the arch of the foot becomes flat, the foot is turned inward, and then the foot that lands after the force is forced again leaves the ground. Seemingly simple movements, but involving a combination of your body's bones, joints, ligaments and muscles. Therefore, when running, the joints of the whole body must have a reasonable posture of movement.
First, the swing posture of the upper limbs when running is very important, which is related to the body's center of gravity.
Second, when running, the arms should be alternately swung back and forth, rather than crossed in front, and the amplitude of the swing should not be too small or too large.
Third, the lower limbs are the main area of focus when running. Beginners or amateurs should pay attention to short strides, the middle foot touches the ground, the foot is lifted 5 to 7 cm, and the knee joint should be moderately inverted.
The author | Huang Wei, deputy chief physician of the Department of Orthopedics, Union Hospital affiliated to Tongji Medical College, Huazhong University of Science and Technology
Audit | expert of the National Health Science Popularization Expert Database
Zhao Bin, chief physician of Beijing Jishuitan Hospital
Planned | Tan Jia
Editor| Liu Yang