As the weather gets colder, running as a popular exercise is highly sought after by everyone. However, research has shown that incorrect running techniques can cause irreversible harm to the body. So how can we run correctly?
【Timing, Quantity, Fitness, and Pain Issues】
1. Timing.
Those who have a habit of running should choose the appropriate amount of running based on their age. As one grows older, the training volume should be moderately reduced. At the same time, pay attention to the timing of running. For example, a "night owl" who stays up late does not need to forcefully change their lifestyle for morning exercise. They can schedule their running time in the afternoon or evening.
2. Quantity.
Do not exceed 4 running sessions per week, with a total distance of less than 30 kilometers. If you still have energy and stamina, you can engage in other activities in addition to running, especially low-impact exercises that put less strain on the knee joints. This can include low-impact dancing, upper body strength training, cushioned surface training, elliptical machines, etc.
3. Fitness.
Arrange training plans according to individual differences. You should gradually increase the training volume based on your own needs and listen to your body's signals. Do not blindly follow someone else's training volume.
4. Pain issues.
When experiencing muscle or joint pain or other discomforts during running training, adjust accordingly. If the discomfort cannot be alleviated, stop the training, rest and seek advice from a training expert. Identify and resolve the problem before resuming training.
【Five Common Running Mistakes】
1. Overstriding.
When people first start running for fitness, they often increase their stride length to enhance the exercise effect. However, increasing the stride length will inevitably result in longer air time, greater fluctuation of the center of gravity, and more impact on the body. When exercising on a treadmill, it is especially important to choose an appropriate speed based on your own abilities. Having a stride length and frequency beyond your capabilities may increase the risk of injury.
2. Landing with the whole foot.
Many people have the habit of landing with the whole foot while running, but this method of landing is incorrect. Without cushioning and transition during landing, it is easy to "squat", and it can also strain the neck, especially when running on asphalt and other hard surfaces, which can easily lead to shin splints.
3. Running too heavy or too fast.
Running is a high-impact exercise. It consists of many impacts on the ground. You must start with a slow pace and gradually increase the intensity week by week and month by month. Humans tend to test their limits from the beginning, but too much, too heavy, and too fast running will only lead to soreness and injuries. Give your body enough time to adapt to the environment and pressure of running.
4. Excessive arm (shoulder joint) movement.
When running long distances, you must find ways to minimize resistance and tension in your body. Swinging your arms is a common mistake that everyone makes. The swinging of the arms has no effect on running performance but increases resistance and can cause discomfort in the shoulder joints. Keep your elbows slightly bent, position your wrists above your elbows, and gently keep your arms close to your body without any swinging motion. Pay attention to the gentle swaying of your arms as your body moves.
5. Shallow breathing.
Steady and relaxed breathing can improve your athletic performance. Remember to take deep breaths while running, ideally through your nose, filling your abdomen, and then slowly exhaling through your mouth. Abdominal breathing can help you relax your whole body and increase energy during running or any other exercise.
Running also requires attention to technique in order to "benefit" fitness.
