[Ben Wang - shoes and life] understand the health of people know that the most healthy way to exercise the. But often the healthiest way also brings us the greatest harm. If you do not perform correct and effective exercise, it will be counterproductive. For example, if you do sports with inappropriate feet, it will be very easy to hurt. In order to avoid the type of situation, Xiao Bian has organized seven kinds of wrong sports for everyone and hopes to help everyone. You may make many mistakes in simple running.
Mistake 1: The shoes are not fit
Wearing too old running shoes, or sports shoes of a type that is not suitable for running, can easily lead to injury.
Solution: go to a regular sports shop, where there are professional sales staff can provide you with advice, assess your running style and foot type, help you choose the right pair of running shoes. Moreover, a pair of suitable running shoes need to be replaced after running for about 500 kilometers, because the cushioning function of the sole has dropped and it is easy to be injured. When the running shoe life is more than half past, it can be used interchangeably with new running shoes. Through comparison, it can be more clear when it is suitable to abandon old shoes.
Mistake 2: Garment error
Do not ignore the clothing. If the clothes when running are not suitable for the weather and environmental requirements, they will not only feel unwell but also cause illness.
The solution: fabrics for running apparel are crucial, and modern high-tech fabrics help vent sweat and keep it cool. Cotton garments are not suitable for sportswear because they absorb sweat and may cause dampness and coldness after exercise. It's best to choose to run in warm weather. If you run in the winter, it is not appropriate to wear more clothes, because the exercise will dissipate heat, and the clothes are too thick to dissipate heat.
Error 3: Running too fast, too fast
Some novices, even veterans, think that running more and faster the better. The result is less effective, even because of excessive sports injuries, which is one of the causes of tibial and knee injuries or iliac crest syndrome.
Solution: Step by step, enough to stop. In particular, novices should gradually increase their running history, with no more than 10% increase in their weekly performance. You can also use a variety of exercise cross-training to prevent tiredness, exercise different parts of the muscles, while allowing the running muscles and joints to get a good rest. Novice or long-time runners can start walking and start running again. Note that the speed of the first kilometer should be slower than the last kilometer, and many people usually have the opposite, because they have plenty of strength at the start and they have lost their energy at the end. Be careful not to run with people who are running fast, because it is very easy to create a psychological comparison and it is not good for exercise. If you have physical pain during running, you should stop and you should take a rest for at least one week each week. This helps physical recovery and avoid injuries.
Error 4: Excessive stride
As the saying goes, "a strode," some people think that the bigger the pace of running, the faster and the higher the efficiency. On the contrary, the greater the pace, the more likely it is to waste unnecessary energy.
Solution: Ensure that there is no “Great Leap Forward†on the forefoot, especially on downhills. For each step taken, the foot should be below the body when it lands, not the front. A brief, lower swing arm can help you maintain normal pace.
Mistake 5: Lost control when going downhill
Some runners are inclined to over-relax when they encounter a downhill slope, and the body tilts forward too much, resulting in too much pace and uncontrollable body and speed.
Solution: When going downhill, the body should tilt slightly forward before using a small shard. However, it is also forbidden to recline from the body to resist the influence of gravity. The correct posture is to move the upper body forward slightly to reduce the impact on the feet.
Mistake 6: Not enough water
Many people underestimated the amount of gouache lost during running. They did not replenish it in time. This resulted in dehydration of the body, which not only affected the exercise results, but even caused injury.
Solution: Drink water properly before, during and after exercise. One hour before running and 500 to 700 ml, 120 to 240 ml before starting a few minutes. When you run, you need to drink 180 to 240 ml of water every 20 minutes. If the running time exceeds 90 minutes, you need to choose sports drinks to supplement sodium, magnesium and other trace elements. Also add enough water after running, the urine should be discharged lemon, otherwise it is insufficient water.
Error 7: Eating error
Many people neglected eating before, during, and after running, eat freely, neglected nutrition problems, and had adverse effects on sports performance and recovery. Exercise recipes should focus on carbohydrates, providing energy for running.
Solution: Eat a snack or dinner for an hour or two before running. You should choose carbohydrate-rich, low-fat, low-fiber and low-protein foods, away from high-fiber and high-fat foods, and avoid indigestion during exercise. If you run for more than 90 minutes, you need to add calories, drink functional sports drinks, or eat digestible foods like bananas. After exercise, dietary supplementation is also needed as soon as possible. Muscles are most likely to absorb glycogen within 30 minutes of exercise, reducing stiffness and soreness. At the same time, we must also add the right amount of protein. (Cooperative Media: Garment Collocation)
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