Fitness, weight loss and other activities are always inseparable from running. In addition to promoting the burning and reduction of fat, running can also tighten and shape the body, promote pressure release and improve cardiopulmonary function. However, these six mistakes in running will keep you injured. Let's take a look with this website.
How many mistakes did you make in running
1. Do not warm up or stretch before running
If you don't warm up, your muscles will be more strained and prone to cramps, and your reaction will be slow during exercise. The stretching exercise can not achieve the warm-up effect. The stretching is to open all joints of the body and reduce soft tissue injuries such as muscles, tendons and ligaments.
2. Run with your hand in your pocket
Many people do this in winter. The consequence is that when they fall, they land on their face first and the effect of exercise is poor.
First, when running, the arm swing plays a role in balancing the body and reducing falling. In fact, when you fall, your arms can support your body and avoid landing in other parts.
3. Unfit shoes
Basketball player Yi Jianlian has very high requirements for shoes in order to protect his feet. Shoes are also related to health when ordinary people run.
Shoes do not fit or are not suitable for running, and are prone to fasciitis, bursitis, sprain, blistering, etc. It is recommended to choose the right running shoes according to the foot shape, and please fasten the shoelaces!
4. No sports underwear or sportswear
Without sports underwear, the ligaments of the chest are easy to be strained, which also brings inconvenience to sports. At the same time, running clothes do not fit, small range of movement, poor air permeability and easy to be injured.
5. Do not drink water during exercise
In fact, it can be drunk. As long as you pay attention to a small amount and drink slowly, it can moisturize your mouth, throat and replenish water.
6. Do not replenish water before and after exercise
Because I'm worried about running stomachache after drinking water, I won't drink water before exercise. In fact, drinking water before exercise can prevent dehydration, and drinking water after exercise can make up for dehydration caused by sweating.
The water replenishment principle of runners is based on thirst, which can be replenished for thirst, taste, dry lips, want to drink water, etc.
Benefits of running
1. Eyes
People who insist on long-distance running spend about an hour every day looking straight into the distance. This pair of eyes is a good relaxation and rest. If you have school-age children at home, you can make them insist on running every day, and the probability of myopia will be reduced.
2. Neck, shoulder, spine
People who often sit in front of the computer will have some cervical and shoulder problems more or less. The correct running posture requires the back to be straight and relaxed. Long term persistence will greatly improve the discomfort of cervical spine and shoulder.
3. Heart
Keeping running will give you a strong heart and cardiovascular system. While increasing the large oxygen uptake, the oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is naturally greatly improved. In addition, middle and long distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, so as to prevent all kinds of heart diseases. Through the movement of lower limbs, it can promote the venous blood flow back to the heart and prevent the formation of venous thrombosis.
4. Blood
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptive changes of the body to long-term medium and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
Pay attention to diet
First 60 minutes
Before exercise, the food you eat is to provide energy. Your brain's energy tank will be filled up and your mind will focus on it.
At this time, you should eat high heat energy food and have an energy bar. It is a snack made of grain. It tastes like an egg roll. It can bring you enough energy and make you not feel too full or hungry.
First 20 minutes
If you only have 20 minutes before exercise, liquid or high G1 food is the most appropriate. These fast acting carbohydrates will help reduce abdominal discomfort or bifurcations during exercise and provide instant burst energy.
It's time to eat high vitamin foods, open a bottle of vitamin drinks, or have a honey or jam sandwich made of white bread. This kind of food digests quickly.
First 5 minutes
A snack before exercise is never necessary, but it can provide immediate energy replenishment if you are low on energy or have to rush to the gym after a long meeting.
At this time, you need a small amount of high G1 carbohydrates, such as a handful of raisins, almonds or oysters
5 minutes later
Extremely tiring fitness classes deplete your stored liver sugar - an easily available source of energy stored in your muscles and damage your muscle tissue. Therefore, your goal is to replenish these stored energy as soon as possible so that your muscles can be repaired and not ready for the next course.
At this time, you need a lot of high protein to repair and rebuild damaged muscle tissue.
45 ~ 60 minutes after
You should eat more at this time. Research shows that people should eat within two hours after exercise, which is the fastest replenishment speed. At this time, eating a meal of high carbohydrate and low-fat protein can not only increase the glucose consumed by the muscle, but also promote the protein to enter the muscle and repair it.
At this time, you should eat foods that supplement electrolytes. For example, a pasta with lean meat sauce and a mixed vegetable. It is also necessary to supplement the electrolyte lost due to sweating to promote the body's absorption of liquid.