Running has many benefits and can bring many changes. For example, long-term running can bring you good health and reduce various diseases. Can make your thinking clearer and hone your willpower; It can release your body and mind and decompress the fast-paced life; It can make you sweat, relax and so on.
In recent years, more and more people choose to run for reasons such as health and stress relief, but many people will be troubled by bad running habits and methods, suffer constantly, and finally give up halfway and no longer like this sport.
Is this because running is not a good exercise? Actually, it's not. It's just because you don't have the right and effective running style.
Many times, you insist on running, but because you run too much, you end up scarred; You sweat a lot every day, but you haven't lost weight because of overeating after running. All this stems from your inappropriate running methods and your unbalanced eating habits.
Effective running lies not in how much you run, but in how to persevere, not in dieting, but in whether your diet is balanced.
So what is effective running and how to achieve a balanced diet? In Jeff Galloway's book "Running to 100 without getting hurt", there are many ways and means to not only bid farewell to the pain of running, but also run healthier with age.
Jeff Galloway is a world-famous running coach and is known as the "godfather of running". He ran for more than 50 years, and the most important thing is that he was hardly injured in sports. Created a "run-walk-run" training method, which benefited more than one million runners in the United States.
The author has coached tens of thousands of runners over the age of 40. By using the "run-walk-run" method, most of them can reduce or even stay away from injuries.
Through the book "Running to 100 without getting hurt", you will learn how the author did all this, and how to keep his enthusiasm for running and increase the fun of running.
In your mind, when it comes to running, do you think there is an age limit? Do you think people should give up running when they are old and unfit for this sport? I used to have this idea, but through my own running and my concern for some people around me, I found that there is no age limit for running, from three to five years old to seventy or eighty years old, or even hundreds of years old.
For people who don't know how to run, they may still be surprised. How can they run at that age? How dangerous!
However, in galloway's book Running to 100 without getting hurt, he repeatedly listed the old runners he knew. The author says in the book that it is never too late to run as long as you master the right method.
The reason why these old people can run healthier and faster with their age is precisely because they pay attention to their own practice. By mastering the correct running methods, they can get healthy and love themselves more and more.
Doctors' clinical experiments have found that life expectancy can be extended by two hours for every hour of exercise, and through regular and gentle running, brisk walking and continuous exercise, most people can improve their cardiovascular system, reduce joint injuries and reap healthy running results.
Running can be lonely or happy. You can run alone anytime and anywhere, or you can run together. Whether you are running alone or in a group, mastering the right method is the real effective running.
In the second chapter of "Running to 100 without injury", the author introduced many methods of "running-walking-running". Running is a free activity that individuals can mix and match at will, and they can choose their own running experience. For first-time runners, walking is a crucial variable. For experienced runners, walking can also improve their running performance.
This method seems simple, but it will be ignored by many runners. Many people often go out for a run, that is, they stop running after running for several miles at a time. They think running is cool, and they don't want to run after stopping halfway. However, the result is often that you don't pay attention to your physical changes, and running hard for mileage often brings all kinds of pain and discomfort.
Many times, running is not about the length of time, but about whether you insist on running effectively. Compared with running with great physical load and consumption, applying the "running-walking-running" advocated by the author may bring you new experiences and gains.
In the process of running, balanced nutrition is very important for a person's health. You can't deliberately diet because you want to lose weight, and you can't pay attention to nutritional supplements. You can't indulge your appetite and eat too much just because of exercise.
And effective balanced nutrition is to know how to get high-quality calories from nutritious and healthy food every day. These foods should be:
To do this, first of all, the diet should be based on healthy carbohydrates, such as cereals, vegetables and fruits; Secondly, it is necessary to limit the intake of foods that are harmful to health and rich in saturated fat, such as hamburgers, butter and biscuits. Finally, attention should be paid to the absorption of water, calcium, vitamins and protein iron. , and balance the various nutrients of the body.
Besides paying attention to the nutritional balance of the body, we should also learn to cross-train in sports, because different sports bring different benefits to the body. Everyone can choose sports other than running and cross-training according to their own situation.
For example, running in water can improve running posture. Treadmill is the best fat burning tool, bicycle machine, which can exercise quadriceps, walk briskly, burn fat secretly, swim, promote cardiovascular health and strengthen upper body muscle endurance.
For people who insist on running for a long time, if they don't pay attention to rest and running methods, they may always bring some dangerous warnings and produce adverse reactions.
To keep running for a long time, we must learn to adapt to different seasons and adjust our running time and methods.
For example, in hot summer, many people don't like running because they feel sweaty before running. In the book, the author gives the following points: you can still keep running in the heat:
But many times, everyone's physical condition is different. If you insist on running in hot summer, stop running in time and give up running.
In the face of the adverse reactions caused by running, the author also gives many ways to deal with different symptoms in the book. For example, when the side hurts, squeeze 15 seconds with the painful hand, 3 to 5 times, and take a deep breath at the same time; When muscle cramps, be sure to stop or slow down greatly, and massage the cramped part as gently as possible.
If you are injured by running, you should stop running or any exercise and give your body enough rest time to avoid any possible deterioration. After the pain has healed, when you resume running, you should grasp the running speed and walk faster to prevent the pain from getting worse.
Master the above four points, continue to practice from yourself, and keep healthy and nutritious, and exercise regularly as much as possible to ensure that you can adapt to your body, instead of excessive or improper methods, which will bring the pain of exercise. You know, effective exercise can continue to bring effective improvement to the body; Effective running methods can make you run healthier as you get older.