Follow Huipao to help you run as light as a feather and without injury
Many students who want to start running will have many doubts and even anxiety, such as:
- Don’t know how to run for yourself
- Afraid of causing irreversible sports injuries
-I don’t know how to choose equipment
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Today, a coach from Running Research Society who has 11 years of running teaching practice and research will introduce to students who are about to start running exercise three basic tips for beginners to get started with injury-free running. How to walk, put it away quickly ~
Step 1: Choose shoes first for running
Casual shoes (including sneakers) : No cushioning, no support, no package, basically no help for running except for looking good.
Basketball shoes : The cushioning, support and wrapping properties are indeed good, but the breathability is poor and the soles are hard. The texture design of the sole is mainly designed to resist torsion and sprains in the horizontal direction, and there is almost no vertical rolling design. The running experience of wearing it is extremely poor.
High heels : Although it seems exaggerated, if you wear the first two, the damage that may be caused is similar to that of high heels ~
When running, every time you hit the ground, the human body will be affected by the ground impact force of -3 times the body weight . This part of the impact force is reduced by the cushioning of muscles and joints.
If the impact force is too large or the buffering is improper, the reaction force may cause damage to bones and joints.
A pair of well-fitting running shoes with cushioning function can effectively reduce the ground impact force by 15%, thus protecting the joints.
How to choose running shoes?
For first-time runners, running shoes are mainly divided into cushioning running shoes and support running shoes based on their functions.
. Cushioning running shoes are foamed cotton added to the midsole of the shoe to increase the cushioning effect, such as: ASICS NOVABLAST 2, Nike infinity run2.
. Supportive running shoes add TPU hard plastic to the midsole of the shoe to give sufficient support to the arch, such as ASICS GEL-KAYANO28 and ASICS GT-2000.
After understanding the two types of running shoes, we can choose the pair that suits us based on our arch type and weight BMI value .
To run without injury, first practice the cadence
Students who start running without deliberate training have a cadence of around 160-170 per minute, and can obtain running data through running apps and wearable devices.
According to a large number of scientific studies, when running the cadence reaches 180 steps per minute , the incidence of injuries is greatly reduced, and the economy of running is significantly improved. A too slow cadence, such as 140-150 steps/minute, will lead to excessive fluctuations in the center of gravity and low running efficiency.
How to train cadence?
. Use the running app metronome to train deliberately
Most running apps currently support the metronome function. If the pace is lower than 6, set the cadence per minute to 170 steps per minute. If the pace is within 6 allocations, the cadence is set to 180 steps per minute. The maximum is no more than 190 steps.
Run three times a week, 30 to 40 minutes each time. After training for about a month, your body will be able to remember and develop a specific cadence rhythm.
. Choose a song that matches the cadence rhythm to practice the cadence
You may be more motivated and happier when running~
Control the amount of training while running
Have you ever experienced any of these situations? The longest distance I usually run is 5KM. One time I was in good condition and ran 10KM continuously. Also, my monthly running mileage last month was only 30KM, but because I was eager to lose weight, I ran 60KM this month.
The first type is a single overdose, and the second type is cumulative overdose. Both cases are excessive exercise. Once excessive, it can easily cause injuries.
The control of training volume is like a car instrument controlling the speed of a car. If you control it well, you will not be injured and you can achieve your goals safely. If is excessively consumed continuously or intermittently, it is easy to trigger pain .
Training volume reflects the training load, and factors affecting training volume include single training intensity and weekly training frequency.
When you start running for health or weight loss purposes, you need to pay attention to:
- weekly training frequency -4 times
- each running time 0 - 60 minutes
-The running pace is mainly easy running Not too fast.
- The increase in training volume follows and increases by 10-30% for safety , 30-50% excess, and greater than 50% excess.
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If you are a first-time runner and want to learn running knowledge systematically, we recommend "Zero Basic Injury-Free Running Development Plan" to the majority of first-time runners.
This course is jointly presented by Professor Dai Jiansong, author of the domestic best-selling running book "Injury-Free Running Method", and coach Zheng Jiaxuan . The Injury-Free Running Method has helped millions of runners start running correctly from scratch!
Click on the card to learn the course
