Smart Running Plans: Train with GPT-4o Technology

At some point,rumors about running began to spread widely.For example, running makes your calves bigger, the longer you exercise, the more effective it is,and long-term running makes you age...

Such baseless claims have indeed given running a bad reputation.When you start running training with great enthusiasm, you might suddenly hear some statements that make you doubt the method and effectiveness of running, causing you to hesitate.

As the saying goes, rumors stop at the wise. On this special day of April Fool's Day, let's talk about the truth behind these rumors~

————

Rumor 1: Running damages your knees

There has always been a saying that 'running has a hundred benefits but harms the knees,' which is probably the biggest grievance running has suffered.

However, the internationally renowned medical journal 'Journal of Orthopaedic & Sports Physical Therapy' has put an end to this controversial topic: 'The incidence of arthritis in competitive runners is 13.3%, 10.2% in sedentary people, and only 3.5% in fitness runners. Excessive and high-intensity running may cause joint problems, but for ordinary fitness runners, running is beneficial for joint health.'

Let's use an analogy: a car is not well-maintained by just parking it in the garage; it needs to be used regularly. If left unused for a long time, the car is more likely to break down. The joints in the human body are the same; scientific and reasonable exercise can enhance the resilience and pressure resistance of the joints.

On the contrary, if you don't exercise for a long time, the synovial fluid in the joints cannot flow adequately to act as a lubricant, and the muscle tissue around the joints will gradually atrophy, losing protection and increasing the likelihood of injury.

It should also be noted that long-term overload exercise and excessive body weight can also cause knee injuries.So, not only knee injuries but also other injuries like ankle injuries or muscle strains are not caused by running itself but by improper running techniques.

————

Rumor 2: Running makes your legs bigger

As the saying goes, 'Small chest can be squeezed, thick waist can be covered by clothes, big face is not a disease, but thick legs are deadly,' leading to the fearsome question—does running make your legs bigger?

For most people, the real 'culprit' of thick thighs is fat. Under normal circumstances, losing fat is easier than gaining muscle. Effective fat-burning exercises over time will generally make muscles firmer and tighter, but the circumference of the legs will decrease.

General jogging, relaxed running, and non-competitive long-distance running are relatively gentle exercises that will make the fat disappear while having a minimal impact on muscle development. These types of running not only won't make your legs bigger but also have a slimming effect.

————

Rumor 3: Running on a treadmill easily causes injury

So far, no research has shown that treadmills directly cause injuries. The root cause is always internal; don't blame the machine for human errors. Similarly, running doesn't cause injuries; incorrect running methods do.

For marathon runners, treadmill running and road running are not mutually exclusive. Treadmills can be an auxiliary and supplementary training method for road running, complementing each other.

Treadmills can be used for specialized training to improve fitness levels, while road running helps adapt to real-world conditions and improve practical performance. For runners who can't run outdoors, treadmills can fully take on all training tasks.

Since we are so concerned about injury issues, we should focus more on how to train scientifically, how to master the correct running posture, and how to use the treadmill correctly, rather than running recklessly and blaming running or the treadmill for injuries.

————

Rumor 4: The longer you exercise, the better

There is a popular saying that 'the longer you run, the better,' because it is believed that this will achieve better exercise results and burn more fat.

In fact, long-term exercise will cause a large accumulation of lactic acid in the body, which is the main cause of muscle fatigue, soreness, cramps, anaerobic threshold, and oxygen debt. Therefore, not paying attention to moderation during exercise will leave you exhausted and spiritless the next day.

In summary, whether you are running to get fit or lose weight, you must not be overly eager for quick results. Prolonged exercise will stimulate the body to produce a large amount of glucocorticoids, which can lead to muscle fiber loss, muscle breakdown, and a decrease in basal metabolic rate, which is counterproductive for weight loss.

————

Rumor 5: Fat burning starts only after 30 minutes of running

This is actually a beautiful misunderstanding. As soon as you start running, both sugar and fat participate in energy supply, but the proportion varies.

The energy supply ratio is related to the intensity of the exercise. After about 30 minutes of moderate-intensity running, the proportion of fat energy supply does increase, but the increase is limited, and the additional fat consumption is also limited.

The correct conclusion is that for most people, the proportion of fat energy supply starts to exceed that of sugar after about 30 minutes of running. Therefore, to lose weight, the key is to get moving. Extending the exercise time only adds to the fat-burning process.

————

Rumor 6: The more you sweat, the faster you lose weight

Seeing this statement, you might wonder: why haven't you slimmed down to look like Angelababy despite sweating profusely every summer when the temperature is over 35 degrees?

In reality, sweating during exercise is a bodily response to expel waste products like carbon dioxide and acids generated by muscle energy consumption and fat burning, maintaining body temperature. Therefore, sweating is not a measure of exercise effectiveness.

The activity level of sweat glands varies among individuals. Women have more sweat glands than men, but men's sweat glands are more active than women's. Differences among individuals of the same gender are related to genetics.

Therefore, the amount of sweat during exercise does not equate to the amount of energy consumed. The amount of sweat is influenced not only by exercise intensity but also by temperature, environment, and individual physical differences.

————

Rumor 7: Wearing non-breathable clothing while running helps burn fat

Since the idea that 'the more you sweat, the faster you lose weight' has been debunked, wearing non-breathable sports gear or wrapping yourself in plastic wrap while running is even more impractical.

Although this can raise body temperature and somewhat improve exercise efficiency, the effect is minimal, and the energy consumption during normal exercise is the same. The weight difference is just the water lost through sweating, which will return once you drink water.

Moreover, 'sweating it out' can affect the body's heat dissipation and sweating functions, increase the burden on the heart and lungs, and even cause nausea or fainting.

————

Rumor 8: You must stretch before running

If you really do this, you might get injured before you even start running. Stretching while muscles are at rest can easily cause injury, especially in the cold winter season.

However, this does not mean that stretching before running is unnecessary. It is recommended to do a warm-up first. A systematic and scientific warm-up can not only help you achieve a personal best but also reduce the risk of injury during running.

In the past, we almost always used 'static stretching' to warm up before running, but warming up should promote heart rate, blood flow, oxygen intake, and increase core and muscle temperature. General static stretching is hard to achieve these goals. Using dynamic warm-ups to activate joints and warm up the body, or slow jogging to wake up the muscles, can help you perform better.

————

Rumor 9: Resting immediately after running, hydrating, and showering as soon as possible

Don't forget: stretching is an essential part of post-exercise. Stretching makes muscle lines longer, stretches the connective tissue around the muscles, and better protects the muscles.Stretching can also accelerate the excretion of lactic acid, reduce the acidic stimulation of muscles by lactic acid, increase muscle flexibility, and reduce the possibility of exercise injuries.

However, 'immediate hydration' is still not perfect. During exercise, a lot of sweating makes you very thirsty, and replenishing water is necessary.If you drink too much water in a short period, it can dilute body fluids, suddenly increase blood volume, and burden the heart and kidneys. During or after exercise, you should not drink a large amount of water at once. Instead, stretch for at least 10 minutes or more and then drink water in moderation.

Taking a shower immediately after sweating profusely or seemingly not sweating at all is still an unwise choice. During exercise, metabolism speeds up, body temperature rises, blood vessels on the skin surface expand, and all the pores are fully open. If you shower immediately, you are very likely to catch a cold.

After exercise, it is recommended to wipe off sweat with a dry towel, rest for 15-30 minutes, wait for the body heat to dissipate, and then take a shower.

————

Rumor 10: You must run every day

If you still hold the old misconception that missing a day of training will significantly reduce your fitness, the following data might change your mind.

The 'Runners Connect' website summarizes some data related to aerobic exercise and rest time: a well-trained athlete (with 4-6 months of continuous training) will not experience a decrease in maximum oxygen uptake within 10 days of rest. However, if the rest period extends to 2 weeks, the maximum oxygen uptake may gradually decline; after 9 weeks, it may decrease by about 19%; and after 11 weeks, it may drop by 25%.

Therefore, appropriate rest will not have a severe impact. Sometimes, reducing training volume appropriately can even improve your performance.

————

Rumor 11: Running makes you age

Before debunking this false claim, I must sincerely remind you: if you are afraid, then don't run! Because once you start, you'll find that you only love sunny, cheerful, and active people, and you'll realize you can't age with your peers!

This is because the telomeres in human DNA can lengthen through aerobic exercise. The longer the telomeres, the longer the lifespan. When it comes to aging, the enemy of human aging is free radicals. Aerobic exercise can produce a large number of antioxidants in the body to fight free radicals, slowing down aging.

At the same time, aerobic exercise can also improve cardiovascular function, prevent cardiovascular diseases, diabetes, and other conditions, reducing the chances of getting sick and thereby extending lifespan.People who run regularly have better bone density and muscle strength than those who don't exercise often, which also helps prevent accidental injuries and indirectly slows down aging.

In short, the human body is an anti-fragile system. Scientific exercise and reasonable rest will make the body stronger. The key is to progress gradually and stick with it for the long term.

————

Rumor 12: Runners are lonely

This is absolutely the biggest lie! No more words, just look at@Photographer SpacetimeThe hot event photos! Although, after seeing this set of photos that can be called the history of human evolution, I felt a deep sense of loneliness...