Everyone seems to think that running is a very simple exercise, however, it is not true, running involves a lot of expertise. Wrong running, not only affect the training effect, but also easily lead to injury.
1, inappropriate shoes
Problem: too old to wear running shoes or an inappropriate type of sports shoes easily lead to injury.
Solution:
Go to a regular sporting goods store, where there is the expertise of the sales staff will assess your running style and foot type, you recommend a suitable running shoes.
When you have the right running shoes, each should run about 500 kilometers replace a pair, the shoes buffer capacity because of falling easily lead to injury. When you reach the half life of the shoe, you can purchase additional shifts with a new pair of shoes with new shoes as a reference also help you notice when you can replace the old shoes.
2, too much, too fast
Question: Some people are born like mad running, which also includes a lot of novice, every time they run a lot of mileage, speed too fast. They mistakenly believe that run better. As a result, they often common overuse running injuries occur, such as the tibia and knee injuries or iliotibial band syndrome.
Solution:
To understand step by step, enough is enough. Especially in the early days. It should be a gradual increase in running mileage, increase weekly mileage should not exceed 10%. You can also add some cross training content in the plan, which can prevent weary exercise different muscles, but also enables the running muscles and joints to rest.
If you are a novice or just rest after a long period of time, the first to start walking, then running into the plan. When running the first kilometer novice should deliberately than last kilometer Paode point. This is difficult to do, because you are most likely start to feel very powerful. But remember, if the first half was running too fast, then the amount of time it would lose the next half double. In addition, they should put themselves in the correct starting position. Do not, and some fast runners began to run together, because then you will try to keep up with them. Again, in a comfortable pace to start your race, you can watch a look at the first kilometer mark. If you are ahead of your anticipated pace will slow down. A further increase in the remaining one kilometer speed is not too late.
You also need to pay attention to pain. Listen injured warning issued by the body, if the pain got worse when running, you should stop.
Each workout one week rest for at least a full day. Do not ignore the rest day, recovery of the body and it is very important to prevent injuries.
3, the pace is too large
Problem: When running a very common mistake is too much pace. Some runners believe can increase the pace of large running speed or running efficiency, but it is not. You know, the pace is too large waste of energy, because it means that every time you need to use your feet to brake.
Solution: Make sure your feet should not forward onrush, and this is particularly important when running downhill. Each running step, your feet should fall directly under your body. Short, low arm is to ensure that your pace is not too Japan make key soles of the feet close to the ground.
4, out of control on the hillside
Problem: Some runners in the downhill running, there is a tendency to tilt forward too much, too much pace out of control.
Solution: The best way is downhill running slightly tilted forward, take short, quick pace. Do not lean back to try stopped himself. The shoulders slightly held in front of the body, thus reducing the impact of his legs exposed.
5, do not add enough water
Question: Many runners underestimate themselves in the process of running the loss of water, not timely supplement cause dehydration of the body, which may impair athletic performance and health.
Solution: need to pay attention to their runners before exercise, drink after them and what and how much to drink. Here are some simple rules:
Before running for an hour, drink 500-700 ml of water or other sports drinks. In order to ensure adequate pay, in addition can drink 120-240 ml of water before starting the run.
During running, every 20 minutes should drink 180-240 ml of fluid. The duration of more than 90 minutes fitness exercise, drink liquids should include one sports drink to replenish lost sodium and other minerals.
Do not forget to drink water after jogging or sports drinks. If the urine is dark yellow after the finish of the stage, rather than a pale lemon color, you should drink some water.
6, not properly replenish energy
Question: Many runners underestimate the importance of nutrition for running performance and overall health. You know, before running the way and then, when you eat something, your performance and recovery to have a huge impact.
Solution:
1.5-2 hours to eat a snack or meal before running. Some should choose high-carbohydrate and low-fat, low fiber, low-protein foods. To avoid stomach upset, you should stay away from high-fiber, high-fat foods.
If you have been running more than 90 minutes, you need to add some heat. Then you can drink a sports drink or eat solid food is easy to digest. A basic rule is empirical, run in about 1 hour, you should intake of 100 kilocalories, 100 kilocalories after that ingestion of 40-45 per minute.
As soon as possible after exercise to pay attention to replenish their energy. Studies have shown that muscles after exercise 30 minutes most receptive to glycogen. If you eat in a timely manner after fitness training, you can minimize muscle stiffness and soreness. When carbohydrate supplement, do not ignore protein. Generally recommended intake of 3 grams of carbohydrates per 1 gram of protein intake should be.
Do not exercise when using low-carb diet. In your diet requires a certain amount of carbohydrates, because they are an important source of energy runners.
7, garments error
Question: failed to choose the right clothes according to weather conditions, resulting in feeling uncomfortable, and even sick.
Solution: wear the right type of fabric is crucial. Runners should choose clothes made of high quality technical fabrics, this can keep the body cool. Do not wear cotton clothes while running, as they once immersed in sweat, will remain wet, you will feel uncomfortable, cold day Shihai susceptible to colds.
Winter running, do not wear too many clothes, because once you start running body will warm up. The best running in warm weather.
Reproduced please specify: Healthy Church >> 7 running pitfalls and solutions