Correction of sports concepts—8 running misunderstandings

In the field of exercise, misunderstandings have emerged. After all, there are many individual differences between people, and there are all kinds of situations. If not correctly conveyed, the result of rumors will only lead to various misunderstandings, which will affect people who want to exercise or have just entered this field.

8 running-related misunderstandings, there are a few common points that are common to novices, and have even become deeply rooted in their minds.

1. Be sure to stretch before running

In the past, we almost used "static stretch" to warm up the air before running.

Warming is to promote heartbeat, blood flow, oxygen intake, and increase core and muscle temperature, but general static stretching cannot achieve these goals. Therefore, now we often use "dynamic warm-up" as a warm-up method.

Warming is to promote heartbeat, blood flow, oxygen intake, and increase core and muscle temperature, but general static stretching cannot achieve these goals. Therefore, now we will use "dynamic warm-up" as a warm-up method. .

And, according to a research result of a "Muscle Strength and Physical Fitness Journal" in September 2010, if long-distance runners perform static stretching before practicing, their overall athletic performance will be worse than those who do not perform static stretching.

It can be inferred that if you want to pursue better long-distance running results and endurance, using dynamic warm-up to move joints and heat up the limbs, it may be a better choice. Or directly use jogging to wake up the muscles, maybe you will perform better!

2. Runners do not need to do weight training

A small number of runners think that doing weight training seems to make the body heavier and make the body inflexible, and are very afraid of dragging down the running performance. But the fact is that many studies have proved that weight training is good. Running is of great help.

For example, helping you run faster and more efficiently, increasing bone density, allowing the whole body's muscles to develop balancedly, improving the basal metabolic rate, reducing the chance of injury, strengthening physical fitness, breaking through results, and effectively allocating physical strength in the competition, etc., there are many benefits!

As for the time allocation of training, it is recommended to increase weight training one to two times in a week of training, and try to separate it from running (one day of running and one day of retraining); and with the principle of balanced development of the whole body, do low weight and high repetitions, and strengthen the muscle groups in various parts

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3. Running barefoot can reduce sports injuries

Imagine our ancestors who could only move barefoot when chasing their prey. People are born to run animals. When we stand barefoot on this land, our feet and muscles have long known how to start the next step. On the other hand, modern people are well protected by shoes and gradually forget their instincts, which deteriorates our feet.

About the views held by people who support barefoot running, some studies agree with it. A study at Harvard University in 2010 also stated that running barefoot can reduce joints and bones. It is no wonder that running barefoot has been popular for a while!

However, interestingly, When looking for the original text of the study, we found that these researchers said on the website:

At present, we do not have any evidence about how to run as the best, nor can we be completely sure that wearing shoes will cause injuries, or whether there will be other injuries when running barefoot. In other words, even the researchers do not have a consistent and absolute answer. Barefoot running is obviously just a running trend.

It is believed that the environment around us (asphalt roads, PU tracks, etc.) is indeed not suitable for running barefoot. If we really want to feel this land truly Land, grass or beach may be a better choice (prerequisite to confirm that the environment has no glass fragments or small stones).

4. Run more, run better

According to past training experience, some coaches will think that the longer they practice, the better their athletic performance will be. But now we (and believe that more and more people) know that it is better to practice than to practice more than to practice more!

The good here means that the "quality" of training is greater than the "quantity" of training. This is not a professional athlete, and life is subject to many things It is very important for people who dominate things and want to achieve good results in the competition!

5. Running hurts the knee: Reference article: Does running really hurt the knee?

The most common misunderstanding of running hurts the knee. Perhaps a few people really hurt their knees due to running, but we have no way to know the detailed situation and the reasons for the injury. For example: insufficient muscle strength, inappropriate clothing, overtraining, etc. If you assert that running hurts the knee, it is somewhat unobjective.

In fact, running (even engaged in other sports) During the process, it will cause stimulation or wear of joints to varying degrees. However, the degree of loss is not as terrible as you imagine. Unless you are at the extreme, it is a different story!

On the contrary, if you run under the right conditions, it can actually bring many benefits. For example, it can delay joint cartilage degeneration, improve knee joint strength, strengthen cardiopulmonary function, and improve body functions. There are many benefits, it depends on what you think!

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