Running is an economical, safe and free way of fitness. It can be exercised anytime, anywhere. It is precisely because of this that more and more people are now Start running, and love running.
whether it’s physiologically orPsychologically, running can promote metabolism, improve physical function, burn fat, relieve emotions, reduce stress, release energy, and have quality sleep.
The perspiration won’t betray, I keep giving, I just want to feel the wind whistling in my ears when I run faster, I want to see more beautiful Instant world.
After running regularly, you will find that you are more and more cheerful, younger and younger, your living habits have improved, your physique has improved, and your energy has become more energetic. Land, runners have these fine virtues.
Crash can give you a skill. But it can't give you a skill. One thing, it is only one kind of experience, ten years of sharpening a sword is another kind of experience. The tiredness of running once and running a hundred times is different. The difference is only understood by persistence.
It’s easy for runners to go to the other extreme, from deliberate dieting at the beginning to unscrupulous at the back. Once you feel the powerful weight loss effect of running, you will be less afraid of eating and drinking, and you will regard the big running after a hangover as the last straw, and your body must use it in a proper way.
Let it be self-paced, disorderly and disorderly, If you mess around, running can easily become a stumbling block. It looks like running takes up time. After running for a while, I realize that running has planned time. How to plan an hour’s exercise from a busy life isAn ability is also a determination to pursue freedom.
Don't give yourself up because of the bottleneck of performance or physical discomfort. Life is like a box of chocolates. You never know what the next one will taste. Every step I take is not in vain. If I persist, I will see more scenery and meet a better self. Even if running can't make you thin into a lightning bolt, it's good to become a healthy, flexible and happy fat man.
Running is a kind of training, running The secreted endorphin dopamine not only makes us happy, but also makes us have a good state of mind. As you run more and more roads, you will have a new perspective on life and life. The powerful and bright three outlooks will take root in your heart. Those narrow and shameless"It will be less and less. Besides, you may be able to catch a thief if you run fast!
Thank you for your healthy body and your awareness of not falling behind; be grateful for the friends who have brought you into the running circle, the brothers who accompany you on the run; grateful for yourself who is not in bed, who sweats like rain, Nothing happens overnight. Everything at this moment is worthy of gratitude.
However, there are always pros and cons in everything. Although running is good, don’t overdo it. Excessive running exercise, running with illness, after running overloaded, suddenly trying high-intensity training, etc., all of these will be harmful to the body. Healthy running training and excessiveBetween training, maybe it's just a fine line.
Persistence in running is a virtue, but overdoing is a waste! Running moderately is good for health, but there are also many runners who are eager for success and pursue PB due to overtraining and over-frequent competition.Pursuing rankings, pursuing bonuses, wanting to be a great god, pursuing finishing medals, self-deception, etc. caused all kinds of pain...
Participate in a marathon with illness
In the 2016 Nanjing Marathon, Mr. Liu began to have diarrhea after arriving in Nanjing, but he still challenged the whole journey with illness. After more than 20 kilometers, he felt There was a problem with his body, but he still did not retire. By 36 kilometers, he had difficulty breathing, dizzy, and confused and was sent to the hospital. The doctor diagnosed that Mr. Liu had rhabdomyolysis and symptoms of myocarditis. The situation was very dangerous.
and the reporter interviewed Mr. Liu, who is out of danger, will continue to run the marathon in the future, but his answer is very firm, he will definitely run again, and the Shanghai Marathon that Mr. Liu will continue to fight is only half a month away!
Overload running training
Ms. Liu, 27, is a company employee. Due to a long-term lack of exercise, her body has gone out of shape. She is driven by friends. She applied for a fitness card one month ago. At the beginning, Ms. Ma ran on the treadmill for more than 1 hour a day, and she also received weight loss results, which made her very excited, so she began to gradually increase the amount without running breaks, and even ran for more than 3 hours a day.
But, Ms. Ma felt sore in her feet. After getting up, she had urine Blood, so he hurried to the hospital for treatment, was also diagnosed as "rhabdomyolysis syndrome".
Still running after catching a cold
The 60-year-old Mr. Li is still puzzled. It is clear that running Physical fitness exercises, but why did he become the culprit of his asthma attacks? What is more terrifying is that he was sent to the ICU for emergency treatment.
Old man Li is a running exercise Lovers, insist on running at least two kilometers every day. This hobby has been persisting for 2 years.
I got asthma 2 years ago, and the doctor once told me to pay attention after I was discharged from the hospital. Strengthen physical exercises, and when the physique is better, it is not easy to get sick... Since then, Mr. Li has been running every day.
"I happened to have a cold in those few days. I thought I would catch a cold if I sweat He got better quickly, and didn’t take it seriously. Unexpectedly, in the middle of the night, I suddenly felt that my breathing became more and more laborious, and I was breathing hard..." Old man Li became anxious. With his family, he rushed to the emergency department of the hospital at two o’clock in the morning for treatment. .
The doctor initially judged that bronchial asthma had an acute attack, and was immediately transferred to the ICU for emergency non-invasive ventilator application.
The doctor said that she had received the treatment before Exercising vigorously during a cold can cause myocarditis, especially many young people who think they are in good health. After a cold, they often use busy work and schoolwork as excuses, and they also have serious symptoms. Some even insist on exercising during the illness. The so-called "exercise therapy".
Strong exercise during a cold will increase the burden on the heart, lungs and other systems, causing danger. For most people, especially children, For the infirm and the elderly, it is harmful to participate in physical exercise when they have a cold.
In fact, as early as 2012, the cardiologists James O’Keff and Karl Ravi, who love running, specially The author stated: Excessive running is dangerous.
O’Kef recommends that those who love running should control their exercise time within 30 to 60 minutes a day. "Marathon should be watchedDo something that is done occasionally or once in a lifetime, not as a regular challenge. "O'Keff believes that without long-term effective training, vigorous exercise for more than one or two hours will damage the heart, cause its tissue to stretch, tear and trauma, and increase the risk of heart rhythm changes.
O’KefA 30-year health study involving up to 50,000 people participating in the study showed that the probability of death of the 14,000 runners in the study was reduced by 19% compared to those who did not love sports. However, the beneficiaries of longevity are limited to those who run 8 to 50 kilometers a week. On the contrary, those who "run too far" seem to have no advantage compared to those who don't. Similarly, running two to five days a week is better for your health than running every day.
For different people, the amount of exercise their body can bear is different. However, in the face of "excessive exercise," everyone may behave differently. So how to judge whether one's exercise is excessive? The following symptoms are for you to self-check to see if you are "overweight":
1. In the case of less exercise, feel tired;
2. Lack of enthusiasm for exercise, loss of appetite and even nausea during exercise;
3. After the same amount of exercise, the body feels very weak and recoversIt takes more time and the effect is not ideal;
4. After exercise, the quality of sleep worsens, awakening easily and even insomnia;
5. Faintness all day long, low work and exercise efficiency;
6. Decreased body balance, accompanied by decreased muscle elasticity;
7. Both resting heart rate and exercise heart rate are significantly increased;
8. Recent Time joints and other body parts experience pain or sudden injury.
It is worth mentioning that if there is one item that meets the above criteria after running, the runner must be more vigilant; If two or more of them meet the criteria, then it is excessive exercise and the running plan needs to be adjusted in time.