Running has become a national sport, but most people have bad habits in running. These habits are not even realized by people. So what are the common bad habits of the runners? We will give detailed introductions. If you have these bad habits, we must promptly and positively correct them.
Common bad habits of runners:
Bad habits: quick success, short-term want to run faster, run more
Many studies have shown that overtraining can cause a lot of problems, from increasing injuries to losing motivation.
WHY
Every training will destroy muscle tissue in different degrees, induce inflammation to promote the recovery of muscle damage. If the rest time is sufficient, this process can not only repair the damaged muscle tissue, but also can improve the tolerance of the muscle in the next training.
However, if you train for the next time without fully recovering from this muscle injury, you will cause more serious muscle damage. The accumulation of damage will cause the inflammation to be uncontrollable, the muscles start to lose their soreness, and the exercise performance will decline.
The most basic symptom of excessive running is an unconscious decline in athletic performance. Other signs include persistent fatigue, muscle soreness, and loss of motivation for running.
TIPS
Each time you complete a training course, you should arrange yourself a certain amount of rest time. Every week, you should rest at least 2-3 days. This will allow your muscles to be restored and rebuilt to the best possible condition.
Bad habits 2: Ignore core training
This is a point that many runners don't realize, but studies by a sports scientist show that those who participate in four strength trainings per week and can persist for six weeks can average more than those who did not participate in a 5km race. The trained person is about 30 seconds fast.
WHY
accelerate
When you increase the pace or speed up the pace, you need the lower abdominal and lower back muscles to work for you. The stronger and more stable these muscles are, the more strength and speed you get when you are squatted.
Uphill
The gluteal muscles and lower abdominal muscles support the pelvis, while the pelvis connects the leg muscles needed for the uphill. If the core muscles are strong enough, the legs will have a smooth plane to use, so as to achieve a more powerful climb.
downhill
As you descend from the slope, you need strong muscles in your hips to help absorb the impact and counteract the forward momentum. If your core muscles do not have enough power to control your movements, your quads and knees will bear extra weight, which may result in fatigue, injury, and even injury.
endurance
When you are in the final stages of the game, a solid core muscle group can help you maintain the correct posture and thus run the most efficiently, even when you are very tired. If your core is very weak, you may only be able to shuffle in the final stages, being listless and putting too much pressure on your hips, knees, and shins.
Turn
Whenever you need to make a turn—at the corner of the runway, avoid potholes on the road, or run in rough terrain—the abdominal obliques provide stability and help keep you upright. If your core muscles are weak, your body may be tilted during a turn, causing your legs and foot joints to bear excessive weight or being overstretched.
TIPS
Effective core muscle training does not require a lot of time or equipment. It only takes a few key actions, 15 minutes a day, and it will be exercised correctly and for a long time.
Bad habits three: do not stretch after running
In fact, it is perfectly possible not to perform stretching exercises before running, but if you do not perform some stretching exercises after running, it will cause great damage to your muscles and destroy your running.
WHY
First of all, muscle is a very clever organ. If it is always forced to contract, its length tends to be shortened and muscle tension may increase. Therefore, it is necessary to change the situation in which the muscle is easily over-stretched by stretching;
Second, if the muscle loses its elasticity due to tension and cannot be stretched well, it shows that the body is less flexible. This will also greatly affect the stretchability and flexibility of the running movement. In other words, the exercise pose may be unwieldy. stiff;
Third, if the muscles are well-elastic, then the muscles start contracting from the elongated position, and the length of the work is extended. The longer the so-called pulling, the shorter the shrinkage; and if the muscles are too tense, the elasticity decreases and cannot be lengthened well. In the process of shortening, there is not enough work done, and the natural exertion effect will also decline.
After reading the above, who said that stretching is not important? The most critical thing is to think about skinny legs. Remember to stretch after you finish!
TIPS
You must not stop immediately after running. The correct course of action is to first cold-stretch and then stretch. Cold body can make excited nerves back to the original situation, stretching can let muscles back to the initial state.
Bad habits 4: Not enough sleep
Studies have shown that lack of enough sleep time will affect your running performance, and at the same time, your physical recovery will be greatly reduced and your immune system will also be significantly reduced.
WHY
Sleep helps the body absorb moisture
For runners, the most important meaning of sleep is to help the body's water reabsorption - especially in the summer when it is easier to sweat and dehydrate. During sleep, moisture, sodium and other electrolytes are re-equilibrated under the lease of the kidneys. If the water is not enough, the kidneys will not work properly.
Sleep helps muscle and bone recovery
While sleeping, the body will repair those damaged tissues. Through sufficient rest, our bones and muscles can also be prepared for the next day's exercise. For long-distance players, sleep is particularly important, otherwise the body cannot recover from high-load training.
Sleep can help runners to lose weight more effectively
Many people want to lose weight by running, but lack of sleep can make the effort in vain. If we sleep too little, our body will produce more hormones that cause people to feel hungry, and lead to too little secretion of satiety hormones. A high quality night's sleep can make people no longer gluttony. If they train properly, weight loss is not difficult.
TIPS
Everyone needs different sleep times. You can record your own sleep time and find the best mode for you. Once you find out which model suits you, you should stick to it for a long time.
Bad habits 5: yourself as a doctor
Many runners are accustomed to taking care of their own bodies, such as taking some ice or taking some basic anti-inflammatory drugs, but the consequences of doing so may make the original small injury gradually escalated into a major injury. Many times you should actually see a doctor as soon as possible, especially if your pain lasts for more than three days, you should immediately give yourself a number.
Bad habits 6: Running with injuries
At this time, you should actually slow yourself down and keep your body healthy. When you resume running after recovery, you should adhere to the principle that you should run 10% more every week than last week and must not exercise excessively.
Bad habits of seven: Summer running is not sunscreen
It's good for your body to shine for 20 minutes under the sun every day, but if you stay longer in the sun, you need to do some sun protection, and sometimes even in cloudy weather.
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