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How to run scientifically
It introduces in detail how to scientifically carry out the sport of running from five aspects: theoretical preparation, equipment preparation, diet and hydration, post-care and physical examination.
Edited at 2023-12-14 17:33:23- One Hundred Years of Solitude Character Relationship Chart
One Hundred Years of Solitude is the masterpiece of Gabriel Garcia Marquez. Reading this book begins with making sense of the characters' relationships, which are centered on the Buendía family and tells the story of the family's prosperity and decline, internal relationships and political struggles, self-mixing and rebirth over the course of a hundred years.
- One Hundred Years of Solitude Character Relationship Chart
One Hundred Years of Solitude is the masterpiece of Gabriel Garcia Marquez. Reading this book begins with making sense of the characters' relationships, which are centered on the Buendía family and tells the story of the family's prosperity and decline, internal relationships and political struggles, self-mixing and rebirth over the course of a hundred years.
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How to run scientifically
- One Hundred Years of Solitude Character Relationship Chart
One Hundred Years of Solitude is the masterpiece of Gabriel Garcia Marquez. Reading this book begins with making sense of the characters' relationships, which are centered on the Buendía family and tells the story of the family's prosperity and decline, internal relationships and political struggles, self-mixing and rebirth over the course of a hundred years.
- One Hundred Years of Solitude Character Relationship Chart
One Hundred Years of Solitude is the masterpiece of Gabriel Garcia Marquez. Reading this book begins with making sense of the characters' relationships, which are centered on the Buendía family and tells the story of the family's prosperity and decline, internal relationships and political struggles, self-mixing and rebirth over the course of a hundred years.
- Project Management Process Template
Project management is the process of applying specialized knowledge, skills, tools, and methods to project activities so that the project can achieve or exceed the set needs and expectations within the constraints of limited resources. This diagram provides a comprehensive overview of the 8 components of the project management process and can be used as a generic template for direct application.
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- Outline
How to run scientifically
Theoretical preparation
training plan
Beginners should adopt the principle of progression and gradually increase the time and intensity of running to avoid increasing the burden too quickly and reduce the risk of injury.
Introduce different types of running, including long runs, sprints, interval training, and more to improve all-around athletic ability.
Regularly perform rehabilitative exercises, including core stability and muscle balance exercises, to improve the body's overall stability.
Detailed plan
Weeks 1-2: Building the Basics
on Monday:
30 minutes walk
Wednesday:
Run easily for 30 seconds, walk for 4 minutes, repeat 5 times
Friday:
30 minutes walk
Saturday:
Run easily for 30 seconds, walk for 4 minutes, repeat 6 times
Weeks 3-4: Gradually increase running time
Run easily for 1 minute, walk for 3 minutes, repeat 6 times
Run easily for 1 minute, walk for 3 minutes, repeat 7 times
Weeks 5-6: Introducing interval training
Run easily for 2 minutes, walk for 2 minutes, repeat 6 times
Run easily for 2 minutes, walk for 2 minutes, repeat 8 times
Week 7: Gradually increase total physical activity
Run easily for 3 minutes, walk for 2 minutes, repeat 6 times
Run easily for 3 minutes, walk for 2 minutes, repeat 9 times
Week 8: Increase running intensity
Easy run for 4 minutes, walk for 2 minutes, repeat 6 times
Run easily for 4 minutes, walk for 2 minutes, repeat 10 times
Precautions
Warm up and cool down: Warm up for 5-10 minutes before each run and cool down for 5-10 minutes after.
Rest days: Arrange 2-3 rest days per week to allow your body to fully recover.
Body signals: Pay attention to body signals, such as pain or discomfort, and adjust your plan or take a break when appropriate.
Gradually increase: Do not increase your total running volume by more than 10% each week to avoid overtraining.
posture and gait
1. Head and neck:
Looking ahead:
Keep your head naturally straight and look forward, avoid lowering your head or looking up.
Neck laxity:
Avoid neck tension and keep your head and neck in a straight line with your spine.
2. Upper body:
To lift the chest and tighten the abdomen:
Keep your upper body straight and tighten your core muscles to stabilize your body.
Relax your shoulders:
Let your shoulders relax naturally downward and avoid tightening and raising your shoulders.
3. Arms and hands:
90 degree bend:
Keep your arms bent at about 90 degrees, with your elbows naturally close to your body.
Light palm grip:
Make a gentle fist with your palm, avoid clenching your fist, and relax your hand muscles.
4. Lower body:
Footsteps on the ground:
Land on the middle front foot and avoid landing on the heel to reduce the impact.
Knees slightly bent:
The knees are slightly bent to slow down the transmission of impact force and reduce the risk of injury.
Hip Stabilization:
Keep your hips stable and avoid swaying from side to side.
5. Stride length and cadence:
Moderate stride length:
Use a moderate stride length and avoid steps that are too large or too small to reduce the burden on your joints.
Moderate cadence:
Normal cadence is usually 160-180 steps per minute, which can be adjusted according to individual conditions.
6. Lean forward:
Lean forward slightly:
By leaning slightly forward, you can help increase speed and reduce the impact on your knees.
Not leaning too far forward:
Avoid leaning forward too much as this may put additional strain on your waist and back.
7. breathe:
Take a deep breath:
Breathe deeply to ensure that enough oxygen enters the lungs and is supplied to the moving muscles.
Breathe naturally:
Breathing should be easy and natural and should not feel out of breath.
posture adjustment
Listen to your body: Pay attention to your body's signals. If you feel discomfort or pain, adjust your posture or slow down your pace.
Regular inspection: Regular inspection and adjustment can be carried out through professional running posture analysis or the guidance of a coach.
heart rate control
Understand your maximum heart rate and target heart rate zone, which can be monitored through heart rate monitoring equipment.
According to the training goals, adjust the exercise intensity to ensure training within the appropriate heart rate zone and avoid overtraining.
maximum heart rate
A simple way to estimate this is to use the formula: 220 minus your age. For example, if your age is 25, your maximum heart rate is approximately 195 beats/minute (220 - 25).
Note that this formula is a rough estimate and may vary between individuals. A more accurate way is to determine your maximum heart rate through a professional test such as an aerobic endurance test.
target heart rate
1. Light exercise zone:
60%-70% of maximum heart rate
This range is suitable for long-term aerobic training, such as jogging or walking.
Suitable for beginners, rehabilitators or those doing low-intensity training.
2. Moderate exercise range:
70%-80% of maximum heart rate
This range is suitable for moderate-intensity training, such as running at increased speed.
It is suitable for people who have a certain foundation in exercise and want to improve their cardiorespiratory fitness and endurance.
3. High-intensity exercise zone:
Above 80% of maximum heart rate
This range is suitable for high-intensity interval training or short periods of high-intensity training.
Suitable for people with higher athletic levels and goals, such as training for running races.
Please note that these are general recommendations and individuals will vary, so it is best to consult a doctor or professional trainer before starting a new training program to ensure that the heart rate target is appropriate for your individual circumstances.
Equipment preparation
running shoes
1. Foot shape and arch:
Everyone's foot shape and arches are different. Knowing your foot type (flat, high or medium arch) can help you choose the right running shoe for you.
2. Comfort:
When trying on running shoes, make sure they feel comfortable and don't feel rubbing or tight.
Leave enough space to ensure that your toes have enough room to move, but the shoes should not be too large to prevent your feet from sliding inside.
3. Arch support:
If you have flat feet or high arches, choose running shoes with proper arch support. This helps provide extra support and stability.
4. Sole and Cushioning:
Different running shoes have different types of soles and cushioning technologies. Choose a sole that suits your running style and the surface, and make sure it provides adequate cushioning.
Some running shoes may also have additional stability and support technology for runners who need extra support.
5. Suitable running types:
Different types of running shoes are suitable for different running scenarios. For example, lightweight running shoes are suitable for speed training, stability running shoes are suitable for long distance training, and trail running shoes are suitable for rough terrain.
6. Suitable floor:
Consider the type of surface you typically run on. If you primarily run on hard surfaces, you may want a more durable sole. If you run on uneven surfaces or in hills, you may need trail running shoes.
7. Shoe weight:
Generally speaking, lightweight running shoes are better for speed training, while heavier running shoes may provide more support and cushioning.
8. Durability and wear resistance:
Choose materials with good durability and wear resistance to ensure your running shoes stay in good condition for a longer period of time.
Key points for purchasing
Choose running shoes that suit your foot shape and running style in a professional sporting goods store. It is best to buy them in the afternoon, when your feet are slightly swollen.
Replace your running shoes regularly, usually every 400 to 500 miles (640 to 800 kilometers).
sportswear
1. Running top:
Short sleeve T-shirt:
For warmer weather, choose breathable, moisture-wicking fabrics like polyester or blends.
Long sleeve T-shirt:
Suitable for cooler weather, also choose breathable and moisture-absorbent fabrics.
Running jacket:
For colder weather, choose windproof and breathable materials to keep you comfortable.
2. Running pants:
shorts:
For warm weather, choose lightweight, moisture-wicking fabrics to avoid friction and air tightness.
trousers:
For cooler or colder weather, choose warm, breathable fabrics like athletic leggings or track pants.
3. Sports bra:
Sports bra:
For female runners, choose a sports bra that offers good support to reduce breast swing and discomfort.
Sports briefs:
Choose seamless, moisture-wicking sports briefs to reduce friction and improve comfort.
4. sock:
Sports socks:
Choose sports socks that are moisture-wicking and breathable to reduce moisture on your feet and reduce friction to prevent blisters.
Compression socks:
For distance runners, consider using compression socks to increase circulation, reduce fatigue and promote recovery.
5. Hats and headscarves:
Sports hat:
To help block sunlight and lower temperatures, choose materials that are breathable and moisture-wicking.
scarf:
Used to absorb sweat and keep the face fresh.
6. Gloves:
Cold weather running gloves:
To keep your hands warm in cold weather, choose materials that are breathable and windproof.
7. Reflective device:
Reflective device:
For those who run in low-light conditions, choose clothing with reflective strips or reflective elements to improve visibility and add safety.
Key points for purchasing
Fabric selection:
Choose fabrics that are moisture-wicking and breathable, such as polyester, nylon, or elastane.
Fit:
Clothing should fit well but not be tight, allowing enough room for movement.
Adapt to the season:
Choose appropriate clothing based on the season to ensure warmth or breathability.
Make and model:
Try different brands and models to find clothing that suits your individual needs.
Professional store consultation:
Consult with a professional at a specialty athletic equipment store to get advice on fabrics, features, and style.
Sports protective gear
1. Knee pads:
type:
Elastic knee pads, supportive knee pads, compression knee pads, etc., choose according to individual needs.
be careful:
Make sure it's the right size, not too tight or too loose. Choose a running-friendly style that offers comfort and breathability.
2. Leggings:
effect:
Provides support and compression for the calf area, helps reduce muscle vibration and promotes blood circulation.
be careful:
Choose leg warmers that fit your individual size to ensure they don't restrict movement.
3. Ankle brace:
effect:
Provides ankle stability and reduces the risk of sprains.
be careful:
Make sure it's the right size, not too tight, but still provides enough support.
4. Protection belt:
effect:
For people with lower back discomfort, a waist support belt can provide support and reduce waist pressure.
be careful:
Make sure to choose the right size and design so it doesn't interfere with normal breathing and movement.
5. Elbow pads:
effect:
Provides elbow support to reduce impact during exercise.
be careful:
Choose the right size to ensure that the elbow pads do not restrict normal movement.
6. Gloves:
effect:
Provides warmth in cold weather and protects hands from windchill and cold.
be careful:
Choose breathable, moisture-wicking materials to ensure hand comfort.
7. Compression socks:
effect:
Provides compression to the calves and feet to help reduce fatigue and promote blood circulation.
be careful:
Make sure to choose the right size and not be too tight to avoid affecting blood flow.
8. Reflective device:
effect:
Increases your chances of being noticed by others at night or in low-light conditions, increasing safety.
be careful:
Choose clothing with reflective designs or wear a reflective vest.
Key points for purchasing
When purchasing running protective gear, in addition to considering your own needs and problems, you must also ensure that you choose the right size and special design for running to ensure the effectiveness and comfort of the protective gear. It is best to seek the advice of a physician or professional before making a choice, especially for individuals with chronic problems or special needs.
Watch/smart bracelet
1. GPS tracking:
Provides accurate positioning and distance measurement to help analyze running route and speed.
2. Heart rate monitoring:
Monitor heart rate in real time to help understand the heart rate zone during exercise and improve training effects.
3. Step count:
Record daily steps and running steps for all-day activity tracking.
4. Running Instructions:
Provide real-time feedback, including pace, time, distance, etc., to help achieve training goals.
5. Multi-sport modes:
In addition to running, other sports modes are supported, such as cycling, swimming, etc.
6. Waterproof performance:
Proper waterproofing, especially for runners who like to do shower or water sports.
7. Durable battery:
Long battery life ensures multiple runs on a single charge.
8. Sleep monitoring:
Analyze sleep quality to help maintain overall physical health.
9. Smart notifications:
Connect with your phone to receive calls, text messages and app notifications.
10. Music control:
Control music playback on your phone and provide musical accompaniment while running.
11. Built-in storage:
Use it to store music or running routes without relying on your phone.
12. Lightweight design:
The comfortable and lightweight design avoids putting too much burden on your wrists when running.
Regular physical examination
comprehensive physical examination
cardiovascular condition
bone health
muscle ligament condition
If you have a chronic illness or other health problem, it's best to seek medical advice before running.
Aftercare
stretch and relax
Warm up before running, including light aerobic exercise and dynamic stretching to prepare your muscles for activity.
1. Dynamic stretching:
Knee lift:
In a standing position, alternately lift your knees, pulling them as close to your chest as possible. This helps warm up the thighs and hips.
Leg swing:
Standing, swing one leg easily back and forth. This helps warm up your thigh muscles.
Hip opening and closing steps:
Open your legs naturally and then close them again. This helps warm up your hips and inner thighs.
2. Joint activities:
Kicks:
Kick your legs easily in place to improve thigh flexibility.
Arm swing:
Swing your arms to promote blood circulation in your shoulders and arms.
3. Small area running:
Warm up by running at a slow pace in a small area and gradually increase your speed. This helps increase heart rate and blood flow.
4. Step or pedal bike:
Easy pedaling on a stepper or cycle machine can help warm up your thighs and calves.
5. Dynamic stretching:
Stride back squat:
Take long strides forward, then squat down, repeating on both legs. This helps stretch your thighs and hips.
Perform static stretches after running to aid muscle recovery and reduce muscle soreness.
1. Front thigh stretch:
Standing, bend one leg toward your hip, grab your ankle with your hand, and feel the stretch in the front of your thigh. Hold the pose for 15-30 seconds, then switch legs.
2. Back leg stretch (hip stretch):
Sit on the ground, straighten one leg, bend the knee of the other leg and place it on the inside of the straightened leg. Use your upper body to gently lean forward and feel the stretch in the buttocks and back of the leg. Hold the pose for 15-30 seconds, then switch legs.
3. Calf muscle stretch:
Standing, step one leg backward, with the sole of your foot on the ground, bend your front leg and feel the stretch in your calf. Hold the pose for 15-30 seconds, then switch legs.
4. Arm cross extension:
Straighten one hand and hold your elbow horizontally with the other hand, gently stretching your shoulders and upper arms. Hold the position for 15-30 seconds, then switch sides.
5. Neck Stretch:
Slowly tilt your head to one side and feel the stretch in your neck. Hold the position for 15-30 seconds, then switch sides.
6. Waist rotation:
Sit on the ground or in a chair, hold your knees with your hands, gently rotate your upper body and feel the stretch in your waist. Hold the pose for 15-30 seconds.
7. Abdominal Stretch:
Sit on the ground with your legs straight and your body leaning forward. Try to touch your toes and feel the stretch in your abdomen and back. Hold the pose for 15-30 seconds.
Hot and cold compress
Use cold compresses when needed to help reduce inflammation, especially after injury or overuse.
1. Apply cold compress at the right time:
It's best to apply a cold compress immediately after exercise or shortly after exercise to minimize muscle pain and inflammation.
2. Don’t apply too much cold compress:
The cold compress time should generally be between 15 and 20 minutes. Avoid excessive cold compress to avoid tissue damage. Prolonged cold application may cause condensation injury.
3. Use appropriate cold compresses:
You can use ice packs, ice cubes, ice packs or cold compress patches to apply cold compresses. Try to avoid applying ice directly to your skin and use a thin layer of cloth or cold compress for protection.
4. Moderate oppression:
Applying a cold compress can help reduce inflammation and swelling by applying moderate pressure. When using an elastic bandage or cold compress, be careful not to tighten it so as not to affect blood circulation.
5. Avoid applying cold compresses to the injured area:
Avoid applying cold compresses to injured or infected areas to avoid worsening the injury or infection.
6. Keep warm after applying cold compresses:
After the cold compress is completed, try to avoid staying in a cold environment and keep the area affected by the cold compress appropriately warm.
7. Step by step exercise:
After cold compress, do not engage in strenuous exercise immediately. You should conduct appropriate warm-up activities and then gradually engage in normal exercise.
8. Follow professional advice:
If there is a specific injury, it is best to seek the advice of a doctor or medical professional before applying cold compresses.
Use heat to relax tense muscles and promote blood circulation.
1. Timely hot compress:
It is best to apply heat when there is tension or pain in the muscle area that needs to be relaxed. Heat compresses are usually best used before exercise, activity, or at bedtime.
2. Moderate temperature:
Use moderate temperatures and avoid using items that are too hot to avoid burns. Generally speaking, a hot compress temperature of around 40 degrees Celsius is relatively safe.
3. Moist heat and dry heat:
Moist heat (such as hot water soaking, hot towels) usually penetrates the skin more easily than dry heat (hot water bottles, electric blankets), but care must be taken to avoid excessive heat when using it.
4. Appropriate time:
Hot compresses generally last 15 to 20 minutes. Avoid prolonged hot compresses to prevent adverse effects on the skin or tissue.
5. Protect skin:
When applying hot compresses, use a damp cloth or appropriate hot compress tool to prevent excessive heat from irritating the skin.
6. Areas to avoid applying heat:
Avoid applying heat to areas that are already inflamed or injured or showing signs of infection. In these cases, applying heat may worsen the problem.
7. Rest and keep warm:
After applying hot compress, give the muscles enough time to rest, while keeping the muscle parts properly warm to avoid staying in a cold environment.
8. Follow professional advice:
If you have a chronic illness or special injury, it is best to seek advice from your doctor or medical professional before applying heat compresses.
Massage and physical therapy
Regular massage can reduce muscle tension and promote the elimination of waste products.
Physical therapy can help manage chronic injuries and improve the effectiveness of sports.
Diet and Hydration
Eat properly
Eat an appropriate amount of carbohydrates 2 to 3 hours before running to provide adequate energy.
Schedule:
Eat a well-balanced, staple meal of carbohydrates, protein, and some healthy fats 2-3 hours before your run.
carbohydrate:
Staple meals should include complex carbohydrates such as whole wheat bread, oats, vegetables, etc. to provide long-lasting energy.
protein:
Foods containing moderate amounts of protein, such as chicken, fish, beans, etc., help maintain muscle mass.
Moisture:
Maintain adequate hydration, but avoid overdrinking.
Energy supplement during running:
For long or high-intensity runs, consider bringing energy supplements such as energy gels, sports drinks, or energy bars to provide extra energy.
Supplement protein in time after running to help muscle repair.
Consume a mixture of carbohydrates and protein within 30 minutes of running to promote rapid muscle recovery. For example, milk, yogurt, fruit and oatmeal mixes.
Avoid overeating immediately after a run and maintain a reasonable portion of your diet.
Hydration
1. Drink water before running:
1. Hydrate in advance:
Drink water in advance before running to ensure your body is fully hydrated. Depending on individual differences, drink about 500 ml of water 1-2 hours in advance.
2. Avoid drinking too much water:
Avoid drinking too much water before a run as this may cause an upset stomach. Adjust your water intake based on your weight, temperature, running distance, and personal habits.
2. Drinking water while running:
1. Adjust according to body feeling:
As the run progresses, adjust the amount of water you drink based on your personal feelings and sweat loss. Moisture needs vary widely among different people and under different weather conditions.
2. Drink water regularly:
It is recommended to drink water every 15-20 minutes. Use a sports bottle or a pre-set water schedule to ensure you are constantly hydrated.
3. Avoid excessive drinking of water:
Drink water in moderation and avoid excessive drinking, which can cause hyponatremia (overdiluted body fluids).
3. Drinking water after running:
1. Hydrate as early as possible:
Replenish lost fluids as soon as possible after running. Within 30 minutes of running, drinking water or a sports drink can help quickly restore fluid balance.
2. Measuring moisture loss:
You can roughly estimate the amount of water lost during running by measuring changes in body weight, and replace it accordingly.
3. Consider electrolyte supplementation:
Long or high-intensity running can cause electrolyte loss, so consider drinking a sports drink that contains electrolytes, especially in hot environments.
4. Observe the color of your urine:
Urine color can be an indicator of your body's hydration status. Light yellow urine usually indicates adequate fluid intake, while darker yellow may indicate dehydration.
Other nutrients
Most people get enough nutrients from a normal diet. If you have special health needs, dietary restrictions, or exercise intensity, you can consider whether you need additional nutritional supplements with the advice of your doctor or professional nutritionist. Avoid unnecessary oversupplementation, as certain vitamins and minerals may have negative health effects in excess.