Beijing Risheng Socks Co., Ltd.

Don't underestimate your habits. A bad habit can completely destroy all your efforts in front of you. Running is the same. Too many runners unknowingly harm their health because of various bad habits.

How many of these 5 bad habits are easy to form during running?

01 wrong warm-up action

Warm up is an essential part before any exercise. However, some meaningless and even harmful warm-up actions are still widely used.

① Knee movement

The movement around the knee is a compound movement of flexion and extension and rotation. If the force is too strong, the ligament and meniscus of the knee may be damaged.

② Neck surround

For people with poor cervical spine, such circular motion not only easily causes the vertebral artery to be squeezed, but also aggravates vertigo, and has no actual warm-up value for running.

③ Lower waist rotation

In all warm-up actions, the lower waist rotation can be said to have a high risk factor. Because one side of the intervertebral disc has been squeezed when bending down, and large-scale rotation at this time will exert a shear force on the intervertebral disc, which is very easy to cause damage to the intervertebral disc.

The correct warm-up action can make our body quickly reach the movement state required during running, and relieve the muscle pain, joint movement and other problems that may be caused by exercise. For example, such actions as high leg lift, lunge rotation and alternate lunge jump can achieve good warm-up effects.

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02 blindly pursuing speed, running too fast

When the amount of running and speed competition gradually become daily, runners have been seeking to improve the pace, in fact, they have fallen into a misunderstanding.

Most runners have limited training time and hope to speed up to make up for the lack of training, so they will run faster unconsciously. However, if the body does not adapt to a large amount of exercise, sudden running too fast and too hard may cause skeletal muscle or joint damage. At the same time, high-intensity exercise is easy to increase the burden on the sympathetic nervous system, and on the contrary, it puts more pressure on the body.

Therefore, the 80 / 10 / 10 rule is recommended for daily running, that is, 80% low-intensity training, 10% medium-intensity training and 10% high-intensity training are combined to improve gradually.

03 drink plenty of water after running

Many people drink a lot of water after running, which seems to replenish the lost water. In fact, this will not only make the stomach and intestines uncomfortable temporarily, but also may cause electrolyte disorder in the body. Because our sweat is not only water, but also contains sodium ions, organic substances and other substances.

Therefore, it is necessary to replenish water, but pay attention to the appropriate amount and do not forget to replenish electrolyte.

Experts suggest that when the exercise time is less than 1 hour, it is recommended to supplement 100-200ml of water every 15-20 minutes, which is about 4-8 mouthfuls. When you exercise for more than 1 hour, you can replace the water with a functional drink containing sodium, potassium and magnesium. You can judge whether the drink contains these three electrolytes from the nutritional composition table.

As for whether to drink a little water every few minutes or drink after running, it is OK, but the intake per hour should not exceed 1L.

04 rest immediately after running

After running, do you want to go home immediately and rest on the sofa? If you don't want to have muscle swelling the next day, it is recommended to continue jogging for several hundred meters after running and do some stretching exercises.

Because after running, the muscles are congested, and the legs feel hard at this time. Stretching can make the muscle quickly transition from tension and contraction to relaxation and relaxation, which is helpful to eliminate fatigue and maintain muscle elasticity.

If you don't stretch after running, the muscles will recover by natural processes, the time for the accumulation of metabolic wastes such as lactic acid will be longer, the fatigue will be eliminated more slowly, and the muscle elasticity will be easily decreased. In the long run, it is easy to cause strain due to muscle fatigue and insufficient elasticity.

Stretching after running can follow the following four core points:

① The stretching parts shall not be less, including the lower leg, the front thigh, the rear thigh, the arm muscle, etc;

② It is best to stretch one part continuously for 20-30 seconds;

③ Repeat stretching several times for each part;

④ When stretching, it is enough to have the feeling of pulling, and there is no need to pursue the feeling of pain.

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