â– You should stretch before you run Static stretching before running is not an ideal way. In the previous article, " The fact that 10 sports are slimming and shaping ( breaking the myth of unfounded ) " is the first thing in this article. The right way to do is to increase the temperature of the body, increase the blood circulation of the muscles, and then perform a static stretch. It is a good way to focus on the extension of the legs, hips and lower back muscles. You can run slowly for 10 minutes, slowly let the heart rate rise, and after the body is hot, start static stretching or dynamic stretching . â– Muscle cramps are due to too little potassium (Potassium) Muscle twitching can cause you to cramp during running, but it doesn't mean you need potassium supplementation to prevent cramps. Cramps are mainly caused by the source of muscle energy, "glucose", water and low levels. When training is harder ( weight lifting or high-intensity interval training ) , muscles consume energy faster than the rate of replenishing energy, causing lactic acid production. To solve the cramps caused by low glucose in the body, it is recommended to arrange a 60~90 rest in the middle to allow the body's lactic acid to be eliminated and allow enough time for glucose to be delivered to the muscles. In addition, in order to prevent the phenomenon of cramping caused by running a lot of sweating outdoors, please replenish water in a timely manner. In the case of sweating, sodium will flow out with sweat. Losing a lot of potassium is unlikely to happen. Potassium in our body's cells does not flow out like sweat like sodium. Extended reading: What should I eat when I exercise cramps (CRAMP) ? , Intensity aerobic exercise and consumption of energy sources introduction of (weight loss, fat burning) â– After running, you should do the exercise Have you ever happened, after running the long run, you want to sit down and rest, but your partner insists on the cool down action? In fact, after running, sit down and rest and adjust the interest rate is OKAY . The purpose of Cool Down is to actively restore the body and return the body to its normal state before exercise. sit down. Increasing your breathing rate is also a way to get oxygen into your body, regulate your body temperature, and wick away unwanted things. So sitting down and adjusting interest rates is also a way of doing things, no bad. â– Increased softness is helpful for runners In fact, runners with problems with lower extremities ( calf pain , pain in the outside of the ankle or weakness ) are usually the softest and most flexible parts of the ankle, but they are more susceptible to injury. So this means that you should stop stretching? " NO ". The softer the joint, the worse the stability; if the stretch is too much, the joint is more likely to be in a normal position. So in order to prevent injuries, you should balance the softness and balance. And here ( running ) , when you avoid the muscle bond and ligaments too tight, the stability will be good, the better for running. â– Running barefoot We are used to wearing shoes for any activity, and the body adapts to this pattern. If you want to do any activity ( running ) in a barefoot manner , you must gradually re-engage the body to adapt to this pattern. First, let the body get used to running barefoot from a short distance and a slow speed ( after all, wearing a heel without shoes, the muscle group used is different ) , and then slowly start to run longer. Barefoot running is not for everyone. If you need to use a corrective insole or have problems with joints and need to wear cushioned shoes, you may not be suitable for barefoot running. â– You should increase the distance of your pace In fact, this is exactly the opposite of the facts. If you have calf pain ( front and outer sides of the cheekbones ) , you should be overusing muscles and muscle bonds. In fact, you should shorten your pace and avoid excessive muscle pull. If you are inside the tibial muscle pain, maybe not the pace of the size of the problem, but the ankle joint caused by excessive flexibility, muscle strengthening and stretching of the ankle Achilles tendon (Achilles tendon) is the best policy. â– Avoid excessive muscle tension, runners should not exercise muscle strength Muscle strength training has never been proven to reduce softness or cause joint tightness. In fact, the strongest Olympic weightlifters, softer than the gymnastics players, are softer than any sports player. why? When you perform a full range of squats, you improve your hip softness, and when you're doing levator latencies, you improve the range of flexion and extension of your shoulders. Therefore, adding systemic muscle strength training to your training will help improve your running, while weight training will help your muscles gain strength. Light weight with burst-up training will help The faster you run, the faster you run. â– Running is enough to prevent the occurrence of Osteoporosis Runs provide proper spine and hip training, but low bone mass may occur in other untrained areas. The best way to prevent osteoporosis is to train the whole body through a variety of different exercises. Lifting weight or engaging in yoga and Pilates can help you improve your balance. Falling is the most important cause of hip fracture because of poor balance . Even if your spine or hip has a low bone density, you may not fall when you have a good balance. A good balance of balance can significantly reduce the incidence of related falls caused by osteoporosis. Â
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From the myth to understand the basic concept of running is the fastest way to learn directly from the wrong concept, let's take a look.
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