When I first started running, I felt that "a pair of running shoes and a brave heart" made me discover a better self, a better physical state and a state of life, but it didn't last long, but there were many pains, why did it run?" "Welling people," why would people who are in love with the marathon "very hurt"? Today, I will talk about running topics with a rehabilitation medical doctor. Is running a simple exercise? No, running is actually a movement that seems simple but actually very learned. It has been said that running is the simplest exercise, no need for venue restrictions, no restrictions on equipment, as long as there is a pair of shoes and a brave heart, you can run a marathon, but in fact, the situation is that running is a A very complex regulatory exercise that requires central nervous system to be deployed and requires cognitive involvement. When running, you need to pay attention to running posture and breathing. When you are not running, you need to pay attention to warm-up before running, stretching after running, strengthening core strength training on weekdays, and performing cross-movement. Because running requires acceleration and deceleration in turn, it is necessary to control the stability of running on the three-dimensional motion plane. It is definitely not a simple exercise. If you want to improve your running performance without hurting, you must first understand your body and know your abilities. And if you only run, your body function can't be improved, but it will fall, so you need cross-movement. The same muscle needs a rich environment to stimulate, and the muscles are stronger, thus enhancing exercise ability. Where does a running injury usually appear? Running injuries are generally: heel pain, plantar fasciitis, Achilles tendinitis, calf muscle strain, knee pain, leg muscles, hamstrings, etc., mainly concentrated in the pelvis, but also some people There will be shoulder and neck pain, which is related to everyone's breathing habits and running posture. How to effectively avoid "running injuries"? Running is not a simple exercise, but a scientific movement. Be sure to understand yourself and understand your needs. Before running, first ask yourself "why run," for health, for decompression, for honor, or for others. First understand the inner needs, then think about the following questions. Then we need a pair of suitable running shoes. What is "fit"? First of all, we must analyze our foot type, weight, lower limb line, and consider our own running posture, comprehensive choice of running shoes, insoles, if you want to run better, scientific shoes are very important, running shoes and runners when landing There is a close relationship between the pressure on the ground and the pressure on the knees. Again, you need to pay attention to warming up before running. “Warming up†also varies from project to project. Warm-up before running and other sports, such as warm-up before football, are different because running and football are two different sports. Therefore, the warm-up program is not the same, and the muscle groups that need to be stimulated are different. Some people will say that "there is no strength after the warm-up is finished", then this shows that this person's exercise endurance is limited. In this case, if you still have to keep running, his amount of exercise is beyond the scope of his athletic ability and he is easily injured. If this happens, we suggest that he should first carry out some training in endurance and strength, and then gradually extend the time of his exercise, and slowly extend the distance he runs, which may be more suitable. The most important thing is the running process. In this process, you should pay attention to controlling the pace and pace. If you are running for a long distance, you should pay attention to the replenishment strategy, as well as self-motivation and emotional adjustment. After running, you should also pay attention to the full stretch after running. . All of this requires comprehensive and scientific knowledge to make people better to run. Some people may find it too complicated and cumbersome, but think about your initial running goals and goals. If you want to run healthier and run faster and farther, in order to achieve this goal, these complex and scientific knowledge is Need to master. Therefore, we must pay attention to the "degree" in order to make our completion process more efficient, avoid damage and improve our performance. What kind of people are suitable for running? Running is a smart person's sport, and this cleverness is reflected in two aspects. The first is to know how to improve themselves, and the second is to know when it should be appropriate. Listening is simple, but it is not easy. I often hear and see some sports injuries, often caused by exhaustion, the runners in order to achieve a firm goal, and repeatedly ignore the fatigue signal from the body. When his body is on the verge of collapse, which means that his muscles and joints can not withstand the extra load, it is easy to damage. Running is a smart person's sport, because smart people must know how to choose, but also know how to give up. Sometimes giving up at the right time is for the next time to go further and retreat. Therefore, during the running process, you must listen carefully to your body's voice, it will always send a signal to tell you how it feels, heart rate, respiratory rate, sweating degree, muscle feeling, psychological feeling, are signals. If you are smart enough, you know that the next step is to continue to persist, or to give up. If you must stick your teeth, you need to adjust, adjust your breathing or pace, stride, and you need your nerve center to participate. This process also reflects the "sportsman". I believe that athletes who can achieve good results in the end, such as athletes who can get the Olympic gold medal, must be smart people. Improper breathing can also cause damage? Yes, breathing adjustments while running are important. In general, the movement of the shoulders will increase the excessive exertion of the muscles such as the trapezius muscle, but the normal thoracic expansion requires the force of the diaphragm. Many people have effective breathing efficiency, the breathing is not correct, the smoothness is wrong, and it is easy to produce. New damage. The correct breathing pattern is: mainly diaphragmatic, that is, deep breathing, abdominal breathing. Scientific breathing can make fatigue not come too fast during exercise. Breathing is important because when we exercise with poor cardiopulmonary function, oxygen is preferentially supplied to the brain and heart, and the muscle becomes weak. If the breathing efficiency is high, the heart and lungs will not seize the oxygen, and will supply the muscles, which will improve the efficiency of exercise. We recommend a “deep†breath (note: “deep fast†here refers to a fast, deep, effective breath that is relative to a shallow, low (no) breath, allowing oxygen to fully enter the alveoli. Developing good breathing habits is good for exercise and everyday life. In daily life, some people's low back pain is also related to incorrect breathing. Why do you run more tired when you are in a bad mood? Because running this sport requires the nerve excitability of the brain to control, when people are negative, the oxygen consumption is increased, and when excited, the opposite is true. Cortisol levels, lactate levels, testosterone levels change when sympathetic nerves are excited. In fact, any of your performance is a signal that the body passes to the brain. When you feel that you don't want to exercise, you have to enforce the exercise plan forcibly, and the risk of injury will be very high. Once the damage occurs, the recovery will be very slow. And if it is in a state of excitement, it is not easy to cause damage. The significance of exercise is to maximize the benefits of exercise. If you realize that running a marathon will cause you a pain, I suggest that you stay away from harm.
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