First Runner | Running White will encounter problems
Injuries seem to be difficult for every runner to escape. Especially for the first runners, if the training methods and strategies are mistaken, it is easy to cause injuries and affect the entire training program. The following questions are answered for the common questions of the first runners, so that the probability of injury is minimized.
Q: I started to get in touch with running. Can I run every day?
A: NO! Avoid injuries, please run the next day!
Runners who run three days a week have the lowest probability of being injured. Almost all runners, in addition to the Olympics and those who set the world record, can maintain a healthy body and excellent performance every other day. The 48-hour interval allows the body to fully recover. If you do some sprinting or jogging during this time, you may not be able to fully recover.
Q: I am running fast! I see those people are not my block~
A: Time > Distance > Speed
According to relevant experts, most of the injuries during the marathon were due to running too fast. Whether you run fast or run slowly, you need the same stamina, and slower speeds will make your legs recover faster. Runners who run 3-4 minutes per mile recover faster, and runners who run 1 mile in just 2 minutes recover significantly slower. In addition, as the temperature rises, the speed should be correspondingly slowed down.
Q: Is it the best to run at a constant speed?
A: NO! Speed ​​should be adjusted properly
If you use the same muscle for the same way in the same way, it is easy to increase the fatigue and increase the risk of injury. Therefore, it is necessary to make adjustments by walking during the running interval. Walking adjustments at the beginning of the run are the most important and can eliminate fatigue. Especially in the competition of more than 5 kilometers, it is obvious to improve the score by walking adjustment.
Q: I was injured. Just stretch it.
A: NO! More and more hurt!
If you stretch the injured muscle or tendon, it will only increase the degree of injury. Even stretching only hurts fibrous tissue, which can lead to long-term recovery. If the muscles become tense because of running, and then stretch exercise, you will be injured immediately. The best way is to massage and let the muscles relax.
Q: What should I pay attention to for speed training?
A: Warm up! warm up! warm up!
Speed ​​training is often prone to injury. Do a full warm-up before running and do some minor sprints to reduce the probability of injury. In addition, in the two speed training gaps, take more roads, so that the state of the body is moderated.
Summary : The first runners are not allowed to run every day during training, preferably once every other day, otherwise the body will not be able to eat. The speed of long-distance running should not be too fast, which will affect the speed of body recovery. The running gap is adjusted by walking, which can alleviate the fatigue of the body and improve the endurance. At the same time, it is necessary to use walking to make adjustments during the running interval, which can reduce the fatigue of the body.
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