October 2018
Sunday
lose
"Yongqing Cup" road running event is a special health event held by Taiwan Chang Gung Memorial Hospital all year round. It is based on the lifelong spirit of healthy exercise of Mr. Wang Yongqing, the legal person of Chang Gung Memorial Medical Foundation and the founder of Formosa Plastics affiliated companies. Model, calling on all people to form good health habits and promote health concepts. Our hospital was built with free donations from Mr. Wang Yongqing. It is about to celebrate its 4th anniversary. The "Yongqing Cup Road Run" will be held in five places on both sides of the Taiwan Strait (Beijing, Xiamen, Taipei, Kaohsiung , Chiayi). In response to the national "Healthy China 2030" plan, our hospital took the health promotion of community residents and the creation of a healthy social environment as the entry point, and officially joined the 8th "Yongqing Cup" road race.
road running schedule
activities
process
Participants begin to sign in
opening ceremony, warm-up before running
8:30-9:30
road running
Free clinics, charity sales, shops, and labor union recruitment start at the same time
Activity route
△ It starts at the northeast side of Building 1 of Beijing Tsinghua Chang Gung Memorial Hospital, and then goes around the hospital area for 1 week. After exiting the north gate, turn right and go east along Taipingzhuang Middle 2nd Street. Turn right at the second intersection and go south along Lishuiqiao East 1st Road. , go straight at intersection 3 and continue south. Go to Lishuiqiao East 2nd Road, turn right at intersection 4 and go straight to Lishuiqiao 1st Road, turn right at intersection 5 and go straight, go straight to Anran Hotel intersection 6, turn left at intersection 7 at the southeast of the hospital and go straight to the south gate, follow the hospital route for 1 and a half weeks to End point downstairs of the inpatient department. The whole journey is about 5 kilometers.
Instructions for road running
Fully warm up before running
Before road running, you must do some warm-up exercises, such as chest expansion exercises, squatting movements, jumping steps, etc., to move the joints of the limbs and fully stretch the front, back, inner and outer muscles of the lower limbs. , ligaments and Achilles tendons to help increase the muscle strength of the lower limbs and avoid muscle strains and spasms of the lower limbs during road running.
Reasonable sports protection
In order to avoid sports injuries, road runners can reasonably use ankle braces , knee pads and other sports protective equipment to reduce the probability of injury. Kinesio tape is currently a widely used and effective protective method. Kinesio tape is a non-invasive treatment technology that applies stretchable tape to muscles and joints to promote movement function. Through the viscoelastic properties, mechanical direction and density difference of the patch, combined with the principles of myodynamics and biomechanics, the muscle function and the flow direction of the subcutaneous fascia tissue can be improved. It can reduce muscle fatigue and spasm, improve local blood and lymph circulation, enhance joint stability, and prevent and alleviate sports injuries.
Pay attention to running skills
When running on the road, you should pay attention to your running posture. The heel touches the ground first, and then transitions to the sole of the foot to reduce the damage to ankles and knees caused by the impact of the ground and prevent the occurrence of periostitis. In addition, you should use your mouth and nose properly and control your breathing rhythm. Generally, the method is to inhale through the nose and exhale through the mouth. When the physical strength is severely reduced, you can use the method of inhaling through the mouth and exhaling through the mouth. The breathing frequency should be "three inhales and one exhale" in accordance with the rhythm of arm swing, and do not gasp for air. This will not only increase the oxygen supply, but also extend the exercise time. At the same time, you should also pay attention to maintaining a constant speed and not changing the speed at will. This way, the body's breathing, arm swing, and pace can be maintained at a consistent level, and adverse reactions are less likely to occur.
Beware of "Injury Alerts"
If you experience weakness, chest pain, chest tightness, dizziness, nausea, joint swelling and pain, etc. during road running, do not rush to continue the race. You should go to the nearest service support point to seek help from medical staff.
Fully relax and stretch after a road run
After completing a road run, do not sit down immediately or stand completely in place. Be sure to jog for a few minutes or walk back and forth, and stretch the lower limb muscles again. It helps the body gradually transition from exercise state to resting state, prevents muscle cramps, and reduces muscle soreness.
Road running is a sport that requires high physical fitness. When participants encounter the following situations, they need to go to the service support point for help in time:
1. When dehydration or collapse occurs and they need to replenish fluids in time
2. Some common injuries, such as scratches, sprains, bruises, abrasions or tripping injuries
3. Muscle injuries, muscle soreness, sprained ankles
4. Fractures caused by falling
5. Shortness of breath due to relapse of asthma
6. Shortness of breath, nausea and other symptoms caused by acute chest pain
7. Sudden fainting, dizziness, etc.
8. Abdominal pain and diarrhea
9. Allergy symptoms
Let us together, Run up!
Beijing Tsinghua Chang Gung Memorial Hospital is a large comprehensive public hospital co-constructed and co-managed by Tsinghua University and Beijing Municipality.
Medical insurance number: 21110130
Telephone: 010-56118899
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