Move your finger, click "Follow" WELL Health in the upper right corner.
First, running Baili only hurts the knee
Running itself does not increase the risk of knee injury, but if you run Accompanied by factors such as overtraining, incorrect running skills, overweight, and no running experience, it may increase the risk of knee injury.
In 2017, a research report titled "Running and Arthritis" published in an authoritative medical journal broke the rumor of this century.
The research report pointed out: the prevalence of knee arthritis among competitive runners was 13.3%, the prevalence of knee arthritis among sedentary people was 10.2%, and the prevalence of knee arthritis among fitness runners was 10.2%. Morbidity rate is 3.5%. It can be seen that sedentary and competitive runners are more susceptible to knee arthritis than fitness runners, and the prevalence is three times that of fitness runners.
Second, running thick legs
Usually, aerobic running Will not cause thick legs.
As a kind of aerobic exercise, running has the effect of reducing fat and increasing muscle.
If you are a relatively thin person, running will increase the number of muscle fibers in the calf and make the calf muscles stronger. At this time, the calf may become larger and stronger.
If you have a lot of calf fat, running will help you reduce calf fat. The calf may become smaller at this time.
Moreover, jogging for more than 45 minutes can significantly increase calorie and fat consumption.
Don’t believe me, you can take a closer look at those marathon runners. Their calves are usually slender, strong and well-shaped.
Third, running can cause short lives
Currently, there is no A large number of studies have shown that running moderately can lead to short lives.
On the contrary, running moderately will strengthen heart function and lung capacity.
Only a few studies point out that those who do not exercise and overrun tend to A moderate number of runners have a short lifespan! But the reason is not clear.
As the running intensity increases, it is normal for the runner’s heartbeat to accelerate. But if the heartbeat speed exceeds the critical point, it may Can cause excessive heart fatigue. In order to avoid excessive heart fatigue caused by excessive exercise, usually when the heart rate of the runner exceeds 80% of the maximum heart rate, then it is necessary to reduce it in time.Low exercise intensity.
Note: Maximum heart rate is approximately = 220-age (this is a rough calculation method, the calculation result may have errors.)
Fourth, run for 30 minutes before burning fat
This isThe law is incorrect.
Because the fat burning process will run through the whole day, even when sleeping, the body will burn fat, it's just a matter of how much it burns. In other words, before the runner runs, the fat is already burning.
Even if you stop running after 30 minutes, it will not stop burning fat. Because after running, the body will enter a state of excessive oxygen consumption after exercise. In this state, it will burn fat and carbohydrate energy, repair tissues damaged during exercise, and gradually restore the body to the state before exercise.
Fifth, running barefoot can reduce running pain strong>
Some studies have shown that running barefoot has less impact than running with cushioned running shoes. However, many experts, including the American Academy of Sports Medicine and the American Academy of Podiatry, agree that the statement that barefoot running can reduce running pain still needs more and more in-depth scientific research to prove.
Different from the old days when supplies were scarce, most people now wear shoes since they were young, and the long-term protected sole skin is relatively delicate. Starting barefoot running at this time may increase plantar pressure and increase The risk of running injuries such as plantar fasciitis, plantar trauma, and plantar blisters.
Sixth, runThere is no need for muscle strength training.
This view is wrong.
Insufficient muscle strength is an inherent risk factor for running injuries. This is mainly because:
1) Reduce the ability of motion control and maintain joint stability. For example, poor ankle stability will increase the risk of ankle sprain.
2) Increase the pressure on other muscles, bones and ligaments. For example, the lack of muscle strength of the thigh will increase the pressure on the patellofemoral joint, leading to the overuse of the patellofemoral joint during running, resulting in patellofemoral syndrome.
Strong and powerful muscles can not only improve the stability of the joints, but also contract more effectively and quickly, reduce the mechanical delay of muscle contraction, and increase the speed of force generation to counteract the ground reaction force. Not only can you reduce the risk of running injuries, you can also increase your running speed.
So,It is necessary to join regular strength training every week.
Seventh, the more painful the stretching after running, the more effective?
We must make it clear that pain is not equal to stretching.
If there is pain when stretching a certain muscle, it may be caused by excessive stretching, or there may be damage to the muscle or other problems. When stretching after running, it is effective as long as there is a slight stretch.
Eighth, static stretching is enough before running
Some studies have found that static stretching before exercise Stretching will reduce athletic performance and performance.
Appropriate dynamic stretching before running can smoothly transition the body from a resting state to an exercise state, ensuring that the body is ready for the next running exercise Preparation. For example, dynamic stretching helps to gradually increase muscle temperature. This not only increases muscle elasticity, allows muscles to relax and contract more efficiently, but also increases the range of joint motion and allows joints to obtain optimal flexibility. This helps To improve running speed and reduce the chance of running injury.
Ninth, no need to rest for running
No need to rest for running Misconceptions are the main cause of frequent running injuries among runners.
Under normal circumstances, muscles have the burden of absorbing exercise load and protecting joints. However, in the case of insufficient rest, high frequency and long-term The running exercise will affect the normal performance of muscle strength, resulting in the reduction of muscle absorption of joint load, and the accumulated load on joints will increase over time, which increases the potential risk of running injury.
So, weeklyIt is very necessary to plan a break of 1-2 days.
Tenth, people are born to run, no need to learn
Behind this mystery of self-confidence, there may be excessive running, wrong running posture, Pay attention to warming up and stretching before running.
Especially inexperienced novice runners are more likely to cause running injuries due to training errors. For example, stress fractures of the tibia are common injuries for novice runners.
Moreover, even if the runners have put on comfortable running shoes to run, more than 50% of the runners will still have running injuries. So preventing running pain is a course that runners need to learn frequently.
Where can I learn professional treadmill skills and how to prevent running pain?
You can ask professional runners for advice, but this kind of advice is risky, in case the other party's approach is also wrong!
The safest way is to read more professional running books and learn more. For example this:
"Scientific Running·Guide to the Prevention and Rehabilitation of Running Injuries"
author: Dr. Luo Weiliang, Associate Professor of the Department of Rehabilitation Medicine, First Affiliated to CUHK
Press:Tsinghua University Press
Introduction:Book Contains 200 professional demonstration pictures, which can guide you to correct running misunderstandings, tell you how to run without injury, teach you to scientifically evaluate your running injuries, and teach you how to deal with running injuries correctly. Learn while watching, simple and easy , Is a necessary growth manual for novice runners and advanced runners to help you run faster and healthier.
Poke the headline number of "Follow" WELL Health in the upper right corner, and more [Scientific Running Information] will be pushed to you regularly.
Click "Learn more" below to enter the book introduction and review page.