Four principles and four essentials for healthy running

Running is a good way to keep fit. However, if running is not essential, it is easy to get hurt. Studies have shown that the probability of running injuries is 30% to 80%. Let's take a look at the running skills.

Healthy running should follow four principles

Slow running

The different running speeds are different for the cardiovascular and cerebrovascular stimuli, and the slower running is more gentle to the heart. In general, it is appropriate to control the initial running intensity by using the pulse rate per minute obtained by multiplying the number of pulses per minute in the morning (the pulse in the early morning when it is awake and quiet) by the pulse rate per minute obtained by multiplying by 1.4 to 1.8.

Small steps

The purpose of small steps in running is to actively reduce the strength of the muscles at each step in order to extend the running time as much as possible. Stepping on the ankle will increase the force accordingly, and it will be prone to fatigue, which will reduce the interest in running and cause people to give up running.

Long distance

Running distance should generally be more than 3,000 meters, but it must be done. Jogging and running longer can consume excess calories accumulated in the body. This "active" consumption is the best way to reduce blood fat, blood sugar, and blood pressure.

Measure and "run"

This is an important principle for engaging in "healthy running." In general, each person's physique, the surrounding environment, etc. are different, so must be carried out in conjunction with their actual situation, such as reasonable arrangements for running speed, running and so on. Of course, it is best to take the guidance of professionals.

Four essentials for healthy running

Diversion shoes

Sports shoes wear too long insoles elasticity will weaken, loss of cushioning, easily lead to joint damage. It is recommended that each pair of new sneakers be changed every 480 to 800 kilometers. However, specific conditions should be determined by factors such as weight.

The bigger the weight, the shorter the life of sports shoes. Divide 75000 by your weight (1kg/2.2lb) to get the maximum number of miles per pair of shoes (1 mile/1609 meters).

Shorter pace

Once the pace is too large, there will be enough feeling of running forward when running, which will produce destructive pressure and can easily cause sports injuries. In the daily running process, the pace does not need to be too large. It is advisable that each foothold is located about 33 centimeters in front of the body. Suddenly increasing the pace can easily lead to injury to Achilles tendon.

After landing, the toes should have a "grasping sensation" and the body should lean forward to relieve the impact between the foot and the ground. The smaller the impact force, the lower the risk of injury to the ankle and its joints.

Front and rear swing arms

When running, the natural swing arm is very important, the left and right hand swing should not exceed the body's midline, swing up and down can not be higher than the chest. During the arm swing, the fingers, wrists, and arms should all be relaxed. The elbow should be bent about 90 degrees and near the sides of the body.

Gently make a fist

When running, hands should be naturally light grip. Over-tightening the fist can cause tight muscles in the forearm, which can hinder the normal movement of the shoulders. When you run, don't hold your phone, MP3 or beverage bottle in your hand, otherwise it will cause the body to swing, unable to maintain the correct upright posture, increasing the chance of injury.

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