Running Mistakes - 12 minutes reading seconds to get older drivers

Frequently, we will hear all kinds of strange arguments from running around, like what running N years knee polishing, running only the forefoot landing is safe, like a Qingyuan marathon 12,000 injured, marathon origin and sudden death related Union, for example, can't run more than two games a year in a horse. The blind date program is heard that the male guest runs the marathon and all the lights are off...etc.

I talked about the "good-looking mistakes" that are widely circulated from the aspects of culture, training, competition, equipment and nutrition. I will explain the reason and context simply, so that you will no longer fog in the running world (霾) Look at the flowers.

Cultural articles

1, the high amount of running is the god

This is a very common cognitive problem. It is the great god who runs much more. The reason why it is misunderstood is because many people who are just starting to run will be affected by it, which is related to the direction of running culture.

The media's god-making movement, if the running volume is praised as a beautiful indicator, the result is likely to be the sprinting ratio of the former servant, not only easy to get hurt, but also a waste of time. I also wrote an article about this before: the composition of running volume is more important than running. If a person walks slowly for 10 kilometers in the morning and slowly walks 10 kilometers in the afternoon, the recorded data is 600 kilometers per month, and this may be a very ordinary day for a sanitation worker.

Running is very time consuming, time is costly, running for health, positive and more wisdom, there is more than one indicator, and the running index is really easy to mislead the connection with the whole horse, causing people to suffer Labor rather than result-oriented inefficient cycles.

2, running far is the god

It is really difficult to run far away in a single trip. I have seen many activities, long distances like asceticism, some competitions, some spontaneous and some challenges. However, if you are a long distance, you must look at the meaning of this matter.

We all know that the significance of the Tang dynasty to learn from the West is not the mile of the mountains and the waters. The master has a gluten cloud. The ninth of the road is the essence of this matter. After the hardships, the truth can be exchanged for the truth. Foreigners are more popular and challenge long distances and high difficulty. For example, Dean Canazes crosses the United States, Jason Lester runs the Great Wall of China, and K Heavenly King challenges the Everest speed climb... But pay attention to such a premise that those people have already In other fields, it has proved its strength, whether it is a marathon or a 100-kilometer cross-country race, etc., has achieved certain achievements. And what they are doing is more about physical challenges in exchange for spiritual breakthroughs, and then they will share these stories and breakthroughs with more people through articles, speeches, and published books, bringing more people to more people. value. Everyone has a dream. If you want to see if this dream is self-interested or if you understand it, you will understand it.

3, find a reliable person to run for nothing.

Regarding the run, I wrote a special article to show my attitude. I am firmly opposed.

For running, in the event of an accident, it will cause a lot of chain reactions. For example, the legal risks brought to the races, runners, and number owners, the first case of Xiamen Banma’s domestic claim for death and death has not yet returned, and it is expected that the direction of this incident will become clearer.

For running and brushing someone else's credit card a logic, you run BQ for others (Boston Marathon scores), nor is it not responsible. In the early years, there were still runners who added credits to college students, and there were extra points for students to take college credits. So there was a joke, a joke with multiple achievements, and a relay marathon...

The utilitarian run is a poison in the running culture, and the non-utilitarian run brings risks and management troubles.

Training articles

4, there is progress in training, and there is gain in hardship.

This misunderstanding exists in many senior runners because they are all training methods based on zero basis.

China's running development is actually quite lagging. I started running in 2001, and I experienced almost all the periods of domestic running development. After the 2008 Beijing Olympic Games, the running has developed greatly. (At that time, only Li Ning Irun Club, Run Bar and Douban Group could have More running friends exchange), until the increase in the marathon in 2013, began to have the concept of scientific running. Senior runners can be regarded as China's running generations. Most of them are crossing the river by feeling the stones. The construction of scientific training is often not systematic. This scientific running process was very good because of the large-scale publication of running series books by Zhanyi Culture. improve.

Is there progress in training? Training-nutrition-rest-recovery is a complete closed loop, and the training program is divided into many different types. Most people can't figure out the details inside. Running alone, running hard, most of the results are not good, even if it is successful, it is often a case that cannot be copied successfully.

5, the elderly can not run fast

People do not rely on bones and bones, the elderly are not suitable for running seems to be a widely recognized point of view, and doctoral thesis that the elderly can only go. But our discovery, the reality is exactly the opposite.

In China's elderly, the basic physical fitness may be better than the current young people. This is also caused by the times. In the early years, there were not so good medical conditions. The elderly who could survive were the elites who had been screened after years of survival and inferiority. The foundation was good, and the habits of living were still maintained in the past. It is easy to get started. It’s a young generation who grew up eating fine grain and high-calorie foods from an early age. The news of running a thousand meters and dying is really big. The younger generation, lack of exercise, sitting in front of the computer every day, holding a mobile phone, moving the house, the body function is degraded, and the risk factor is higher.

As long as you are gradual, both the elderly and the young people can run fast, and you can see the results of the marathon age group.

6, warm up before running, the importance of stretching after running

This average person also knows that warm-up before the game and stretching after the game, but the fact that we have seen is that there are very few people doing this according to this. Just remind everyone to pay attention again. Warm-up stretching has a great effect on running in the long run. If you want to run for a long time without injury, these two subjects must not be less.

7, the front foot landing is not injured

The front foot is not injured! This is a wide range of erroneous knowledge points.

The landing of the forefoot does increase the cushioning of the knee, but it is also important to increase the pressure on the calf and the Achilles tendon. In fact, there is a premise for the forefoot landing, that is, the speed should be fast enough, at least 5 minutes or less, at a slower speed, and forced to use the forefoot to land, which will only cause a particularly strange running posture - - Squat and sit and run. You can make your own brain fill the picture.

In fact, the running shoes produced by most running shoe manufacturers have good heel cushioning, which is to reduce the impact of the heel landing. In addition, the running method of the heel landing can also run fast, as long as it quickly rolls to the forefoot. The overall ability of the chain of people + shoes determines whether you will be injured when running. The person with the front foot landing will have a good knee protection, but the risk of injury to the Achilles tendon is greater.

8, think that the light can use the training to change the posture

Most running friends lack specific functional training, such as the imbalance of left and right leg strength, whether they have done unilateral special training, such as running for a long time, it is easy to collapse, whether to do the core strength alone?

The movement of a person is not what he wants to run. What kind of effect is produced when he runs too much, but because of the level of physical structure ability, the action can be made. Just like we go to college, to learn a lot of subjects, you have to study a subject separately at a certain time. Running is a summative test. It is difficult to make rapid progress without doing ABC. Moreover, when breaking through the bottleneck, special training is required.

9. Practice according to the training plan of the national team.

Is the national team's training plan good? it is good! But not for you.

You don't have the "fully controllable training time and rest time". There is no such special nutrition and recovery method. According to the training plan, the kindergarten children took a Harvard textbook, but it was a small handkerchief that entered the rivers and lakes. The "Jiuyin Zhenjing", look at the okay, really want to practice? ...and, the training system of the national team is picking people. Those who have left this training cycle to enter the city team, the provincial team, the national team, and who can't get down are the denominators who will make a fortune. Our amateur running friends should not have the ability to practice.

10, in accordance with the movement of the world champion

Is the action of the world champion good? it is good! You can learn the logic of running, but there is no way to emphasize the specific actions. Let's not talk about the huge difference between the stride stride and the ordinary people. Just saying that the foot feels at the bottom of the foot is enough to make the slow running friends crazy. The movements are closely related to the speed. I have seen a five-and-a-half-hour running friend in Malaysia. I watched the video of the world champion on the computer, used the ruler to measure the world champion's step angle, and then imitated it. That is a bit of a toddler. It is.

11, excessive emphasis on breathing

Breathing is a natural reflection, basically related to your physical energy consumption and intensity, and can be perfectly mastered without practice. Active breathing can be used to increase ventilation, but there is really no need to care too much about this project. And when amateur runners are running, they have to talk and interact with the audience. How can they be like professional athletes? It’s good to breathe this thing.

12, increase the stride without knowing your own situation

In general, small step low frequency - small step high frequency - big step high frequency is the ladder of ordinary people's progress. Big step, unless the congenital strength is good + flexibility is generally not recommended, because the big step, the required strength has to be multiplied, and the matching ability of high-power output is also steeply increased. Moreover, our breathing and stride frequency are matched. In the case of stride frequency 180, the larger the step, the more the unit ventilation needs to be increased. Otherwise, the gas will not be enough.

13, neglect flexibility

Most running friends ignore flexibility, lack of stretching, and some don't pay attention. Some think that there is no time, but more people don't realize that this is a training.

After running for a long time, the muscles will continue to shrink. After running, they will not stretch. In the long run, the muscles will become shorter, causing problems such as Achilles tendinitis and plantar fasciitis. Poor flexibility also hinders the "opposite muscles" and affects muscle movement efficiency. People's muscles are paired. You look at your own arms. The biceps contraction must be relaxed by the triceps. The flexibility is too poor. You are competing with yourself, not running, and the light is tense.

14, one month of training to go to run all Malaysia

Is there a crash course in the marathon? Strength may be there, but there is absolutely no bone strength. Calcification takes a very long time. Unless you were a heavy manual worker before, it would only be a month to train, bones and tendons could not stand, like a car without strengthening various transmission components, just put the little Alto The engine was replaced by Audi, and the one-stroke throttle was properly installed.

Competition

15. No more than two marathons in one year.

You must have seen this statement. Do not take more than two marathons in a year, otherwise it will cause harm to your body.

Please note that the earliest version of this rumor is that professional marathon runners can produce results for a period of about twice a year, which means that there are too many matches and they cannot adjust to the best condition. Later, I didn’t know how to change my taste. In fact, the intensity of amateur running competition may not be as strong as that of professional athletes. If you are slow, it is not impossible to run every day.

16, eat too much breakfast before the game or too little

Eat more before the game, and then go hungry! Eat less before the game or have a burden! These two voices are widely circulated, and all the gods tell you. Who are you listening to?

The answer is, see how long you plan to finish the game. 3 hours to finish, eat less, reduce the burden, lightly loaded; if you finish the game in 6 hours, how much you can eat, because you will be hungry, run long distances to fill the oil.

17, excessive emphasis on the uniform speed of the pace

Many people will tell you that the speed is even and the speed is uniform. This is called the pace. However, it must be noted that the premise of this uniform speed is that the marathon track is flat. If there is an uphill and downhill slope, it is forced to run at a constant speed. The actual intensity rhythm is chaotic. The speed of distribution, which is basically "allocation of energy", that is, to run with a relatively constant intensity-energy consumption, the uphill will be slowed down, and the downhill will be accelerated, so that it is uniform. Therefore, in a game, there may be fluctuations in the pace of the match, because the road is not smooth.

18, thought that hitting the wall is exhausted

The wall is exhausted? No, the wall is basically depleted of glycogen, and the brain feels the mental breakdown caused by the lack of sugar. The command center belonging to the brain is down. In fact, as long as you don't want to stop, you can still run. This is why when you hit the wall, you can restart it with an energy gel. The rapid absorption of energy gel provides sugar to your brain, and your command center restarts.

19, eat Fen will have to endure pain

Pain is the body's protective mechanism. If painkillers are used to destroy this mechanism, the nature protection mechanism will not work, it will not hurt, and it will run and be injured. I regret it. the above.

20, the acid run is lactic acid?

The name of the acid running is called acid, but it is not lactic acid. Lactic acid is also a substance that can participate in energy metabolism. It disappears naturally in a few hours after the game. The body's soreness after the game is caused by a slight strain on the muscles. Slow acid running can make the damaged muscle nodules stretch out. The muscle fiber filaments are arranged more neatly. I think the muscles are piled up and the wires are just a little messy. It’s still broken, and the next day is running, that is, the wires are arranged more neatly, and the re-grown muscles are more effective and more beautiful.

Equipment articles

21, running shoes over protection

Excessive protection of running shoes is also a big misunderstanding. How much protection you need, how many cushioned shoes you buy, too much protection and lack of protection will hurt.

Please remember that the running shoes + body work together to complete a floor buffering action. If the running shoes are buffered by 20% and the human body is buffered by 80%, it is a normal running process. If it is an over-protected shoe, the shoes are finished. 30%, your muscles only complete 70% of the work, people will become weaker. Just like you crutches every day, you can't walk without a crutches.

22, thought that you can run barefoot at the beginning

The book "Born by Nature" puts barefoot and minimalism on the cusp of the year, but as the number of trainees increases, the damage caused by excessive pursuit of barefoot has become a major problem.

Barefoot and more protection are inherently difficult to solve the millennium problem, just like the Jianshan School's Jianzong and Qi Zong. There are all kinds of runners around me. I think it is more reliable. If you are barefoot, you must follow the gradual progress. Starting from the minimalist running shoes, you must assist a lot of strength and sensitivity training to achieve success. To protect this faction, there must also be a development vision of "men who are self-reliant and run shoes as weak". The protective shoes are because people are weaker at first, and better protection can help you read the threshold of beginners. As people grow, shoes can go thinner.

Barefoot, no one can take off their shoes at once and become a barefoot master, because we have been wearing shoes for too long. Moreover, the ancient people were barefoot and the environment was different. There were not so many hardened cement roads. We were worse than the ancestors' barefoot environment. Need to be gradual.

23, do not wear shorts outside the compression pants?

Europeans and Americans think that wearing compression pants, don't wear outer shorts. The runners world once regarded the outer pants of compression pants as one of the most unattractive dresses. However, in Japan, it is necessary to put shorts on the outside of the compression pants, otherwise it will be regarded as uncivilized. Which one is correct?

In fact, this is due to the difference in ethnicity + culture, the Americans have more hips, and Asians are often difficult to practice particularly hips, wearing shorts outside, it will look more comfortable. In Europe and the United States, the long legs of the hips and the direct compression pants will be more beautiful.

In addition, it is also because the open and subtle traditional culture is slightly different. As for how to wear it in China, I feel that I am looking at my figure.

24, the bigger the shoe cushion, the better

This misunderstanding mainly comes from novices. I think that the more the buffer is, the better the protection. I don’t know that everything has two sides, too much protection, affecting speed and weakening the exercise effect. The correct method should be that the shoes are “upgraded” regularly according to their own abilities. The weaker the shoes you can control, the stronger your ability.

25, wearing cotton underwear running in winter

Many people know how to wear quick-drying running clothes in the summer, but I found that when running in the winter, there are many people wearing cotton underwear running. There are fewer special winter sports underwear in China, and many running recruits in winter. When running, I often only see the outerwear, but ignore the sweatiness of the underwear. In winter, the harm of wet clothes is enormous.

26. Ignore the importance of sunglasses

Sunglasses should be the standard for outdoor sports, but sometimes it is most easily overlooked. Running is generally staying outdoors for a long time. The sun will cause damage to the eyes. The most important point is that the sun will have an impact on the mind. People become anxious. After wearing sunglasses, you will feel the coolness of your mind.

Nutrition

27. Diet lacks protein and fat

Modern people's lifestyle and diet, obesity is mostly, many people are afraid of eating meat, afraid of eating fat. But for a large-volume runner, both are critical. Eating more carbohydrates is the consensus of every runner, but most people have excessive fear of protein and fat. Without protein, there is no raw material for muscle growth, no fat, and those fat-soluble vitamins cannot be absorbed. Being able to eat the seven substances in your mouth actually has its own mission, and it is not good to lack one.

28, drinking too little water

A kilometer consumes about 0.12 liters of water, 1.2 kilometers of 10 kilometers, and 70% of the human body is water. It has a certain buffering effect, but the harm of water shortage is slowly manifested for a long time. People who run often need to have enough water. You figure it out.

29, do not run, also drink a lot of sports drinks

It is very good to drink a drink such as Gatorade while running, but it is not good enough to drink it when you are not running. Sports drinks have a high sugar content, no less than Coke's calories, and there are salt minerals. It is not good to drink too much. Trace elements, from the name, are not a lot of tonic.

30, starving for weight loss

If you are full, you will have the strength to lose weight. This sentence is also reasonable in a sense. Hunger will activate the body's protective mechanism and let the body realize that “the environment is very dangerous and needs to face famine. In case of emergency, I have written an article about weight loss. I can see the link at the end of the article.

These are the main and common misunderstandings. Of course, there are many other problems. First, these 30 articles are listed. It is enough for the novices to experience for a while. Why are they 30 and 30?

Random bonus

Finally, I will teach you a slogan in the running circle, and abuse the runners:

Xiao Zhang, when did you run a BQ?

Yang Ge, I bought the latest version of the tiger walk, more than a few times the Aso 800 is almost, 305 properly.

Not bad, come on, but I see your previous game, every time you hit the wall, the speed is not very stable, more practice tempo, in addition, your running is not very large, in addition to the interval, LSD can not relax. Look for the gold standard event to run out of PB, take BQ, follow 300 rabbits, if not, give me a private rabbit. You see that Xiao Li, who started with you, has begun to brush the Grand Slam.

Good Yang Ge, but has been practicing Fat Lake for a while, and when he ran Xiangshan 2.0, he stumbled and recovered.

Take your time, don't worry, remember the RICE principle and get well soon. Don't be like Xiao Liu, don't pay attention to sports warm-up stretching, don't talk about science, don't look at the "black running group" public number, the result is running knees, ITBS commits another crime, and the plantar fasciitis is not good, now it is disabled. Equipment control, intramuscular effect, compression clothing does not leave, knee pads, ankle guards, shin bones do not leave the legs, every day at home to step on the golf ball, roll the foam axis, run a step to become a juggling...

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