because you dont know these so you didnt continue running
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Author of this article: @RunningStrong A fresh graduate from '94
I've been running for nearly four years, and it has become an indispensable part of my life. I first fell in love with running in my third year of middle school. At that time, I wanted to get into the best high school in the city and thought I could use my physical education scores to get extra points. After training for a month with sandbags knitted by my mom tied to my calves, I felt my body couldn't take it anymore. Moreover, the long training sessions were affecting my academic performance, and my grades started to slip. It felt like a losing proposition, so I gave up on the idea and focused on my studies.
Actually, my initial motivation for running in the third year of middle school wasn't pure; I can't say I truly liked it. However, that month of training made me discover the joy of running. I enjoyed the persistence it required, running on the asphalt road connecting my home and school at around five in the morning, jumping to pluck leaves from the willow trees along the way, holding them in my hand, biting them in my mouth, and running with them to the finish line.
In university, from the first day of school, I was a regular on the track. The asphalt road was replaced by a rubber track, the willow trees by holly trees, and I was joined by many classmates who also enjoyed running. It was like we had a 'pact' to show up on the track at a fixed time every day.
Now that I'm about to graduate, over the past four years, I've run a minimum of 5km and a maximum of 25km in one go. Currently, I run 4-5 times a week, about 7km each time. I've become quite well-known among my friends for running; when they think of running, they think of me. Running has become a label for me.
Today, I'd like to share some common questions people have about running.
I'm naturally slim, so I couldn't answer this question during my first and second years of university. However, during the winter break of my third year, due to a busy internship and overeating during the New Year celebrations, I didn't run for a month and a half. When I returned to school and weighed myself, I found I had gained 15 pounds. For a slim person, gaining 15 pounds doesn't make a huge difference in appearance, but it was a significant blow to me because I believe in the saying,'If you can't control your weight, how can you control your life?'So, I spent 50 days losing those 15 pounds by running for at least 40 minutes every day, averaging 7 kilometers a day. On rainy days, I would go to the gym to complete my daily run. As for my diet, I ate normally for breakfast and lunch but controlled my dinner intake.
Some female classmates also liked running but disappeared after a while. When asked why, they said they were afraid running would make their legs thicker, so they stopped.
As for me, after running for four years, my legs haven't gotten thicker. On the contrary, my calves have become more toned and slimmer due to the long-term running. In the initial stages of running, about three weeks in, due to blood flow in the legs and a bit of an illusion, it might feel like your calves and thighs are getting thicker. This is normal. After about three weeks (it varies from person to person), once your legs get used to the daily running, they will return to normal. Even Olympic long-distance runners don't have thick legs; instead, their muscular legs look more beautiful.
A classmate said he wanted to start running and had set a goal for himself. He asked me what running gear he needed to buy. It's actually quite simple: a pair of running shoes, a set of sportswear, a pair of headphones, and an armband.
Running shoes are the most important. They are categorized into cushioning, stability, and motion control. As the names suggest, for regular running enthusiasts, choosing either cushioning or stability running shoes is sufficient. I chose cushioning shoes because long-distance running puts a lot of strain on the knees, and cushioning shoes can better protect them. If you have the budget, you can buy Nike; if you want to save money, I recommend Li-Ning. I wear Li-Ning running shoes myself, and they are of great quality and very comfortable for running.
Choose sportswear that suits you and feels comfortable. It's best to buy Bluetooth headphones to avoid the hassle of tangled wires while running. Choose an armband that fits your phone's size.
Many classmates couldn't stick with running because they experienced knee pain after a while and eventually gave up. This is usually due to incorrect running posture, which puts pressure on the knees.
When I run, I land on the balls of my feet first and then quickly transition to my heels. The benefit of this is that it distributes the impact to the heels, thereby protecting the knees. So, my running posture gives others the impression that I run very lightly and effortlessly.
Whether you can stick with running long-term depends on two factors. First, the subjective aspect: Why do you run? Are you running to lose weight, or for some other reason? As I mentioned earlier, I run because I enjoy the process and believe in the saying, 'If you can't control your weight, how can you control your life?' This belief keeps me running. Find your reason (motivation) for running, whether it's to lose weight or because you enjoy it. When you don't feel like running, remind yourself of your initial reason to motivate yourself to keep going.
The objective aspect: Running seven or eight kilometers, or even 10 kilometers, in one go can be very monotonous and make it easy to give up. So, you need something to help you complete your daily mileage. I like to listen to music while running, especially songs with a strong rhythm. Listening to music while running not only makes it feel easier but also makes the 40 minutes less boring. Of course, having a running buddy is even better; chatting with a friend while running makes the time pass faster.
Breathing techniques are also important. While running, consciously coordinate your footstep rhythm with your breathing rhythm. Generally, depending on your physical condition and running speed, you can use a two-step inhale, two-step exhale, or three-step inhale, three-step exhale method. Alternatively, you can follow the principle of exhaling for four steps and inhaling for two steps at a steady pace, exhaling for three steps and inhaling for three steps when accelerating, and exhaling for two steps and inhaling for two steps when oxygen consumption is high (this varies from person to person, so you need to gradually find the breathing method that suits you. In fact, the speed of running is directly proportional to the amount of air exchanged during breathing.
When running at different speeds, the amount of air exchanged per minute can vary by up to ten times. Although the speed of running will change the frequency of breathing, don't think that a single breathing rhythm can completely represent the regulation of breathing while running.
The regulation of breathing while running is significantly affected by running speed. Even if two people run at the same speed, their optimal breathing rhythm (depth and frequency) may differ. So, you need to find the breathing method that suits you.
I use the method of inhaling for three steps and exhaling for three steps because I jog, so my breathing rhythm doesn't need to be too fast.
For me personally, running is very significant.
First, it keeps me healthy and in shape. Because of running, I hardly ever got sick in university, except for a minor cold once. This is a stark contrast to my high school days when I would catch a cold two or three times every winter. Now, I feel much healthier.
Also, because I stick to running, I never had the chance to write an article titled 'What it's like to be overweight?'
Second, it boosts my confidence and perseverance. Running has made me somewhat famous among my friends and made me realize that I have a talent for something, unlike many people who don't know what they're good at. Running has given me a lot of perseverance; after all, if I can do something as 'boring' as running, what else is there to fear?
Third, I've met many running buddies. Through running, we've gotten to know each other, encouraged each other, and stuck with long-distance running. It's a very joyful experience.
Today's article might be the longest one I've ever posted. Thank you for reading until the end. Running is very important to me and has given me so much, so I wrote a bit more today.
I enjoy the enthusiasm that comes after running; at least in this cold city, I can feel a bit of warmth.
I hope to meet you next time I run.
Wuyan Zu says: We always worry about 'Can running help you lose weight?', 'Will running make your legs thicker?', 'Will running hurt your knees?'. Instead of worrying, why not take the first step, like @RunningStrong. Some questions might be answered after you've run for a while. #JustRun!
Thanks to @RunningStrong for sharing. Finally, here's our interactive topic:
Why did you start running?
Feel free to join the discussion in the comments section of the article. Additionally, if you have your own running stories and experiences that you'd like to share, you're welcome to submit them to Wuyan Zu. We look forward to your stories.
Submission email:tougao123@codoon.com