13 questions most concerned by runners
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This article is written by Jelly Tuerduo
Time always flies. Starting from December 19, 2016, every Monday's 'Happy Running Class' live broadcast, Titi and Jelly have been talking about running with everyone. Unknowingly, we have completed eight classes. I believe there are friends who have accompanied us through all eight classes. I don't know if the 'dry goods' about running that we discussed together over the past two months have really helped you.
However, Jelly has always been very serious in preparing the content for each class's live broadcast. After the program, she reorganizes the content and then writes it down. No matter what, I still hope everyone will give Jelly 666 encouragement! In the last 'Happy Running Class,' we reviewed the content of the previous seven classes together and summarized the common concerns of everyone.
1Will running make your legs thicker?
Skeletal muscles are divided into two types: white muscles and red muscles. We often say that aerobic exercise helps with weight loss because it uses red muscles. The characteristics of red muscles are that they are not easily developed and are linear. Look at long-distance runners; almost none of them are bulky, they are all very 'slender.' The muscle growth we talk about mainly involves white muscles, which require high intensity and even faster speeds to grow. In short, remember that our usual jogging mainly uses red muscles. As long as you pay attention to stretching and relaxing before and after running, generally, your legs won't get much thicker.
2Is running suitable for everyone?
Running has many benefits, but not everyone can participate in running. People with hypertension, cardiovascular diseases, and diabetes should not participate in long-distance running! In addition, those who are allergic to exercise and those who get dizzy or have headaches when they exercise should also avoid long-distance running. Jelly also wants to remind everyone that if you don't usually do any physical exercise, you must remember to progress gradually and not suddenly increase your usual load, which can cause various sports injuries.
3How to adjust your breathing during long-distance running?
Generally, it is theoretically advisable to breathe every four steps and maintain this rhythm. However, this is not absolute. In practice, it can be adjusted according to the runner's physiological condition and habits. Moreover, whether you breathe through your nose, mouth, or both, it actually depends on the running distance, season, and climate. For example, for regular jogging, nose breathing is sufficient. In winter, when running against the wind, you can use your nose or press your tongue against the roof of your mouth to breathe. When you speed up or in the later stages of long-distance running, you may need to use both your nose and mouth to maintain oxygen intake.
4What are the correct running techniques?
Keep your head and shoulders stable, face forward, relax your shoulders, avoid hunching, keep your elbow angle at about 90 degrees, and avoid leaning forward or backward. Do not sway side to side or up and down too much. Swing your thighs and knees forward rather than lifting them up. Any lateral movement of the legs is unnecessary and can easily cause knee injuries. The forward swing of the thighs should be straight, and the feet should land about a foot in front of the body, close to the midline. The calves should not stride too far. However, Tuerduo wants to tell everyone that in reality, many runners, including world-class athletes, do not necessarily have movements that are exactly the same as theoretical knowledge, but it does not affect their performance in running. In fact, as long as your movements are not overly exaggerated, do not affect your center of gravity, and your body is stable, maintaining a suitable running rhythm is enough!
5Should you land on the front or back of your foot?
Tuer: This has always been a topic of debate. In fact, each landing method has its own advantages and disadvantages. For example, landing on the front of the foot can release more power and is suitable for middle-distance running, sprinting, and sprint finishes, but it requires higher muscle strength, and the calf muscles and Achilles tendon will bear double the load. Landing on the heel or the outer edge of the foot is more energy-efficient and suitable for typical jogging, endurance running, long-distance running, and marathons, but the load on the bones is heavier when landing. There is also the method of rolling from the outer edge to the entire foot, which is used by many intermediate and advanced runners. Therefore, the landing method is not fixed; what suits you is important. For example, Jelly Tuerduo uses the front foot landing method in sprinting and the heel-to-toe rolling method in regular jogging or long-distance running.
6Is it necessary to warm up and stretch?
Tuer: Warming up before running is very important. It can increase the core temperature of the muscles, speed up blood flow, reduce the viscosity of muscles and joints, and prevent muscle and joint injuries during exercise. Stretching after running also helps relieve muscle stiffness and helps runners shape muscle lines.
7Is cardiorespiratory fitness that important?
Tuer: Based on aerobic exercise, long-distance running can provide aerobic energy for a long time, which is the most basic element. At this time, we rely on our strong cardiorespiratory function to provide enough oxygen to the muscles to generate energy. Therefore, aerobic jogging can lay a solid foundation for our body's aerobic system, thereby improving our cardiorespiratory endurance. Cardiorespiratory endurance is also the initial manifestation of our physical fitness. If your cardiorespiratory function is poor, any exercise will be very strenuous and tiring. So if you want to start a marathon journey, start with regular aerobic jogging.
8What is long-distance running endurance?
Tuer: Long-distance running endurance is the body's ability to work continuously for a long time, that is, the ability to resist fatigue. Endurance includes two aspects: muscle endurance and cardiovascular endurance. There are two basic ways to develop endurance: one is to enhance muscle strength and improve muscle endurance through training, and the other is to improve cardiorespiratory function. Therefore, in addition to aerobic endurance training, you also need anaerobic endurance training. You can review the fourth class of 'Happy Running Class,' where Tuerduo shared several ways to improve endurance.
9Does running more make you run faster?
Tuer: Running is a comprehensive sport. Every step we take involves more than 200 muscles in the body. Therefore, running performance is not just about 'practice makes perfect.' Running is not just about the legs and feet. If you want to run faster and healthier, you need more comprehensive basic training to strengthen your entire muscle group. For example, the upper limbs play a role in balance, assistance, and coordination in running, so upper limb strength training should not be ignored. The lower limbs play a key role in running, and in regular training, you should pay attention to the training of the front thigh muscles and also the posterior muscle group, including the gluteus maximus, posterior thigh muscles, and calf muscles. In addition, the core muscle group also plays an indispensable role in running. It is the foundation of running movements, providing power, endurance, and stability, and reducing the occurrence of injuries. Therefore, waist and abdominal strength training, strengthening core stability, and waist and abdominal strength can make our running smoother.
10How to develop a training plan that suits you?
There are many 'generic' training plans available online, but they may not be suitable for us. After all, everyone's running ability, time, and location are different. In fact, running training plans revolve around three most important indicators: maximum oxygen uptake, lactate threshold, and exercise economy. These three indicators directly affect your performance. Long-distance slow running (LSD) combined with interval running and sprinting can improve our maximum oxygen uptake, which is actually our cardiorespiratory function, your maximum horsepower; the lactate threshold is the muscle's ability to resist fatigue during running; and exercise economy is about achieving the best performance with the least consumption. We have also shared several common training methods with everyone before. If you are preparing for a marathon or have your own running plan, the best coach is yourself. You can follow Tuerduo's suggestions and reasonably allocate your daily, weekly, and monthly training to develop a suitable plan for yourself.
11What preparations should be made before running a marathon?
Marathons should be considered the most fashionable national sport in China, but as a runner, completing the race safely is our first principle. Before the race, you must have a thorough understanding of your running ability and not blindly pursue a personal best (PB). Safe travel for marathons is also very important. In the 7th class of 'Happy Running Class,' Tuerduo discussed travel plans with everyone from the aspects of eating, dressing, accommodation, and transportation. Beginners should remember to watch the replay.
12How to replenish water and energy during a marathon?
For hydration, there are usually water stations after 5 kilometers. If you encounter a crowded first water station, for safety, you can skip it and replenish at the subsequent stations. When hydrating, do not stop suddenly; gradually slow down until you stop. Drink water slowly in small sips, not too much at once, to avoid bloating. Generally, energy supplements take half an hour to be absorbed by the body. For a half marathon, you can replenish at the 15-kilometer mark, and for a full marathon, you can replenish after 20 kilometers. Choose suitable foods for replenishment, and runners can also supplement with salt tablets or sports drinks according to their needs to prevent electrolyte imbalance and muscle cramps.
13What should you do after completing a marathon?
Do you think it's over after running 42.195 kilometers? No, you can't stop immediately. Walk slowly, drink some water, collect your race supply bag and medal, and be sure to wrap yourself in a towel or thermal blanket. Change into dry clothes as soon as possible. Once your heart rate stabilizes, do a full-body stretch and relax. Avoid sitting or lying down immediately after running, as this puts too much pressure on the heart and can easily cause fainting!
In the coming time,Tuerduo will continue to discuss running with everyone. We will focus on safety,and talk about how to run safely,avoid sports injuries,and make running a truly happy and healthy activity.
Today's Book Recommendation
◆ Gold medal screenwriter Shi Zhongshan's new work 'Reunion,' this time let's talk about those plain and deep stories in life. The work vividly depicts the author's teenage experiences, retracing the path of youth from a nostalgic perspective, and tells the humanity and love of that era.
◆ Recommended by film star Sun Honglei, powerful writers Liu Zhenyun, Yan Lianke, Tong Hua, and Zhang Xiaohan.
'Reunion' is a collection of essays and stories written by the author Shi Zhongshan based on his teenage experiences. In the work, the author opens his heart and writes about the stories he saw and experienced from childhood to adolescence and then to becoming a soldier with a lyrical and slightly humorous style.