1. Benefits of running

Running is human instinct, but the middle and long-distance runners in the Olympic Games are almost monopolized by athletes from Africa. This may be related to the fact that Africa is the birthplace of human ancestors. Africans are millions of years older than us. We all know that primitive people had to pick and hunt, so they must have been very good at running. In fact, they were not fast runners, but they were all endurance athletes. Scientists calculated that primitive people migrated 40 kilometers every day, which shows that they were very good at long-distance running.

We have talked about in "Grain Brain" that scientific diet, adequate sleep and consistent exercise are the three magic weapons for health. Compared with explosive sports such as sprinting, shot put, weightlifting, and high jump, endurance sports (aerobic sports) such as running, swimming, cycling, and rowing are of greater significance to human health.

Lungs: Increase the capillaries in your lungs, increase oxygen utilization, and effectively increase oxygen intake. Our body needs oxygen, and the brain must supply oxygen at all times. The oxygen uptake of top athletes can reach 80 ml/kg of body weight. Ordinary people are only half that, and long-term joggers can reach 60 ml/kg.

Cardiovascular: It can increase heart volume, reduce venous pulse and exercise pulse; enhance blood vessel elasticity; reduce the risk of thrombosis and arteriosclerosis, lower blood lipid levels; improve blood circulation; enhance oxygen and nutrient transport capacity.

Bones: People’s bones begin to degenerate from the age of 35, leading to osteoporosis and arthritis. Especially for women, their hormone secretion decreases with age, and they will be affected by Men are a greater threat. Running can enhance bone density and solidity, making bones younger. It can also improve joint flexibility and slow down joint degeneration.

Immune system: Enhance immunity and reduce colds.

Digestive system: Reduce symptoms of constipation and intestinal bleeding.

Hormones: It can effectively reduce the secretion of three types of stress hormones: epinephrine, norepinephrine, and corticosteroids, and release endorphins and serotonin that make people happy. By the way, the function of dopamine is the same, so what is the difference between the three:

Dopamine: secreted by the brain, is a type of neurotransmitter, that is, the transmitter of information in the brain. Responsible for the brain's lust, feelings, and transmission of excitement and happiness, and is also related to addiction.

Endorphins: Morphine-like biochemical synthetic hormones secreted by the pituitary gland. Produces the same pain relief and euphoria as morphine and opiates. After long-term exercise uses up the glycogen in the muscles, only oxygen is left, and endorphins are secreted.

Serotonin: Serotonin is a neurotransmitter produced in the body, that is, nerves use serotonin to talk to each other. It can help people relax, soothe, and relieve anxiety and stress, especially affecting the gastrointestinal tract.

Many people think that after a day of work, they are stressed enough and going for a run is too tiring. This is an excuse to know that running can reduce the secretion of stress hormones and improve blood circulation; running will actually make you relax, not smoke. Running will make your work more efficient. You can also do mental work and take stock of your various affairs while running.

Running is suitable for any age. Older people can also increase their energy through jogging and walking to achieve the above health-improving effects. The world's oldest marathon runner is a 103-year-old Indian grandfather. A 92-year-old grandmother in the United States completed the San Diego Marathon in 7 hours, 24 minutes, and 36 minutes.

2. Preparation before running

Scientific running should not be "just run". You must have a physical examination before running, especially for people over 35 years old. Listen to the advice of professional doctors to avoid the risk of physical injury caused by running. You should also be equipped with professional running equipment.

1. Running equipment

(1) Running shoes

Do not wear old sports shoes, gym shoes or cheap sports shoes sold in supermarkets when running. These shoes are not suitable for running and will only destroy your bones. When choosing running shoes, popular elements, colors and brands are not important. What is important is the shock absorption, guidance and correction functions of running shoes, that is, they must be able to withstand the weight of the runner, reduce collisions during running, and correct foot deformation. The running shoes used by professional runners have shock-absorbing pads in the heels, and the running shoes of runners who use the forefoot should also have shock-absorbing pads in the forefoot. In terms of materials, choose more breathable materials, and running shoes should have reflective materials to improve the safety of running in dark places.

Many people think that the lighter the quality of running shoes, the better. This is because top runners weigh very little, and heavier runners need more stable running shoes. Running shoes that are too light will sacrifice stability. and shock-absorbing elements to reduce weight, which can add to the burden. People with foot deformities such as overturned feet can find running shoes specifically designed to correct them.

What is the best time to buy shoes?

The author suggests that you should go shopping for shoes in the afternoon, when your feet are the largest and you can try them on more effectively. When choosing shoes, you should pay attention to the fact that the forefoot should provide sufficient space for the toes to move. After wearing them, the distance between the big toes should be a finger's width, and the upper should have a certain amount of support.

Running shoes are consumables. The middle part of the heel of most old shoes has softened and cannot support your running. Maybe you have a deep relationship with them, for example, it is a gift from your girlfriend, then you Better put it away. A good pair of running shoes can support you to run 500-1000 kilometers; if you run 3 times a week, 10 kilometers each time, it means that you should change to a pair of running shoes every six months. If your financial situation is better, you can buy several pairs of different shoes and wear them to better protect your bones.

(2) Functional sportswear

But there is a famous saying in the running world: "There is no such thing as bad weather, only not good enough clothes." In addition to professional running shoes, good sportswear will make you love running even more.

You should choose clothes that are close-fitting. Close-fitting clothes will reduce friction between trouser legs and between arms and clothes. Then choose running clothes according to the weather conditions. Generally, your body temperature will rise after running for 10 minutes, so there is no need to dress too warmly. You can choose sleeveless and mesh clothes when the weather is hot. When the weather is cold or snowy, special gloves, hats and forehead protectors can reduce heat loss by 40%.

Clothes made of appropriate materials can protect athletes and promote perspiration. Many people casually wear a cotton T-shirt when running, but it sticks to their bodies when they sweat. Not only does it make them feel uncomfortable, but it also hinders the skin's ventilation and perspiration, leading to colds. The author recommends that runners should wear functional sportswear and quick-drying clothing. Clothes may be better with a double layer of fabric, with an inner layer that conducts moisture and an outer layer that absorbs moisture, which helps keep you warm. Even on rainy days, it can have a very good thermal insulation effect. In cold weather, runners will need to wear an additional jacket or vest.

(3) Other devices

There are currently many smart running devices, such as GPS heart rate testers, sports bracelets, mobile APPs, etc., which can record the place, distance, and Speed, heart rate and other requirements, to a certain extent, smart devices provide convenience for everyone to run in the circle of friends, thereby promoting running.

One particularly interesting device: in Germany there are even jogging strollers so parents can run while pushing their babies.

Head equipment includes magic bandanas and sweatbands, especially if you tie a sweatband on your forehead, you will not let sweat flow into your eyes while running.

2. How to control training

Starting a run is a very simple thing, but how can you make sure that your running is correct, not excessive, suitable for you, and can improve your performance? level, the author gives two training control methods:

(1) Control training based on breathing feeling

Controlling training based on breathing is very simple and practical. Although many people run very briskly, their breathing is short and their faces are congested, which is a bit too much. Running should be controlled according to the following standards: Breathe slowly when running, and when the road is flat, breathe once every 4 steps; if the running speed is fast and requires more oxygen, you may need to breathe once every 3 steps. If you breathe once every 2 steps, it is already a red anaerobic exercise. At this time, you should stop and walk slowly until your breathing is normal.

(2) Training based on heart rate control

The load of running can be well reflected by the heart rate. Before there were heart rate monitors, people measured their pulse by touching their hands at rest. After continuous running, you can measure your venous pulse by lying down when you wake up in the morning. The venous pulse of those who have not systematically exercised is generally between 60 and 80; the venous pulse of well-trained people is between 40 and 50. If your venous blood pressure drops after running, it means your exercise is effective. Regarding pulse, you should pay attention to the following indicators:

Load pulse: Load pulse is also the normal pulse during training. The formula is 180-age, with a plus or minus error of 10.

In other words, for a 40-year-old person, the heart rate should be between 130 and 150 during normal running; if it exceeds this range, the training intensity should be reduced.

Maximum stress pulse: It is the maximum pulse number during the most intense exercise. Maximum pulse rate decreases with age. The measurement method is to jog for 10 minutes, then accelerate for 5 minutes until you are out of breath, and then sprint again. Stop when you feel the limit of speed. At this time, your heart rate will be close to the maximum value. Generally speaking, the maximum stress pulse = 220 - age, that is to say, for a 40-year-old person, the maximum stress pulse should be 180. This value varies from person to person. Knowing your maximum load pulse rate allows you to control based on that. For advanced runners, the anaerobic threshold is 90% of the maximum pulse; for beginner runners, it is about 85%.

3. Warm-up exercises

Do as much warm-up exercises, stretching and strength exercises as possible before running, which not only helps to reduce the risk of injury, but also helps to exercise the muscles of the whole body. The author gives very detailed stretching exercises, including stretching the legs, buttocks, and chest muscles, and strengthening the abdominal muscles, trunk muscles, and upper back muscles. It is also accompanied by pictures of beautiful women demonstrating it. You can read the original book. He also gave many tests on strength and flexibility, such as touching the ground with both hands and whether the hands can be clasped behind the back; sit-ups; push-ups, etc.

The correct posture for running is this: the body and shoulders must be upright and cannot lean forward; the arms should be forward on both sides of the body, slightly facing inward, but never cross the midline of the body, and the upper arms and The forearms should be almost at right angles. The standard position will help you have a better push when running. The reason for non-standard movements is muscle tension and imbalance, so you should analyze what kind of muscle defects your movements are caused by, and then exercise well, and you can also use some tools to correct them.

The posture of the hand is also very important. Many people hold their fists and rush forward, causing muscle tension. The correct posture should be with the thumb facing up and the fingers slightly bent. Imagine that you are holding a The lightness of a butterfly.

Running pace: It is not easy to run at too high a pace, as long-distance running can easily lead to injuries. Regarding the issue of foot landing, the author gave a very complete table and discussed the three modes of rearfoot running, sole running, and forefoot running. It is very common to use the forefoot for sprinting and middle-distance running, but this running method It's easy to overstress the calf muscles, but severely overweight people or those with Achilles tendon injuries should run on the balls of their feet. The top athletes in the long-distance running world all run with their heels, which saves effort. The disadvantage is that the bones are overloaded when landing, and they are easily injured when the ground is uneven. Generally, it is recommended to use the soles of the feet for long-distance running, so that the load on the bones is more evenly distributed. However, the author suggests that you can choose a more appropriate method or use it alternately according to the venue, distance, etc.

Skill training: Skill training can reduce the monotony of long-distance running training and can train muscles. As a senior coach, the author has given a wealth of suggestions: such as kicking the buttocks with the heel; running backwards; running sideways; picking flowers (Landing on the left and right hands); running up stairs, running with knees raised; running and jumping in small steps; jumping on one leg; jumping on both legs; running with a jump. On the one hand, using these forms can reduce the boringness of long-distance running training, and most importantly, it can exercise different muscle groups.

3. Entry-level runners: jogging

For health and good physical condition, everyone chooses running as a form of exercise. Just like playing the piano, we don’t want to participate in grade examination competitions. You also don’t want to participate in long-distance running competitions and marathons, but in fact you also need a teacher to guide you in getting started.

Many people have not done any exercise for a long time and are overweight. If you want to start running now, it is recommended that you calculate your body mass index and choose walking or jogging based on this index.

Body mass index (BMI) = weight/height squared. If your weight is 75KG and your height is 1.8m, then body mass index = 75/(1.8*1.8)=23.1.

A body mass index of less than 18 and underweight is good for running, but illness, anorexia or gluttony should be ruled out.

If your body mass index is between 18 and 26, your weight is normal and will not affect your running.

If you have a body mass index of 26~30 and are slightly overweight, it is better to start with brisk walking than running. If you feel that jogging is okay, then you can run, but the speed must be slower.

If your body mass index is above 30, you are considered obese. The risk of running is relatively high, so you should start with walking. Always seek advice from an experienced doctor before starting training.

Many people who lack exercise put high demands on themselves on a whim at first, but in the end they reacted strongly when running, felt frustrated, and gave up. This is actually a pity. The author recommends that you start with a walk or a brisk walk, and then move on to jogging when you feel good.

Ordinary people run for 3 to 4 hours a week, once every two days, three times a week. When running, your pulse should be 70% to 80% of your maximum pulse. At this time, you should feel relaxed and not out of breath.

The suggestions are as follows:

Get a physical examination and listen to professional advice;

Buy professional running shoes and clothes;

Find like-minded runners;

Do some warm-up exercises before running;

When running, the whole sole of the foot touches the ground;

Keep the body upright;

Keep it natural and do not overdo it. Large;

Have a natural rhythm and swing your arms naturally;

Breathe through your mouth;

Give your body time to adapt to the new burden;

Don't rush to speed up, first increase the number of runs and the time of each run.

The author gives a 30-minute introductory test. We put it in the picture and text. Members can take a test against it. If the second half takes much longer than the first half; the second half also If it feels hard and your muscles are stiff, it means you started too fast and the load was too great. After 2 days, continue running and reduce the speed. If you still feel uncomfortable, you can start with brisk walking. If you have problems with brisk walking, be sure to consult a doctor who is experienced in exercise.

As a top runner and coach, the author gives his jogging training tips:

Plan 1: Start with 6 weeks of walking: walk for half an hour each time, Then gradually extend it, and after 6 weeks, reach the goal of brisk walking for 1 hour. Next is 10 weeks of jogging. During the jogging phase, slowly replace walking with running. If your obesity index is still too high, you still have to take your time. Jog 3 times a week, for 30 minutes each time, with a 2-minute walking interval between each jog.

Option 2: 4 weeks of jogging with long interval walking: For some people who do not want to enter the running stage from brisk walking, they can do long interval walking with jogging. Followed by 4 weeks of jogging with short interval walking. Remember to walk for 10 minutes to warm up before running; also do a few minutes of deceleration after jogging.

After passing the above two plans, if you can run three times a week without any effort, for half an hour each time. Entering the stage of a runner: follow the next 12-week plan and run 3 times a week, and you will be able to run 30KM in the last week.

Remember that running requires patience, step by step, and don’t rush for success. It takes time for your physiology to adapt. Even if you were the long-distance running champion in school, you are no longer. Exercise as planned, don't be misled by others and run faster. Remember that you are not someone else's sparring partner.

The weekly training intensity cannot be increased by more than 15%, otherwise you will be easily injured. Don’t become fat by eating one meal, and increase the amount of exercise every week.

Now that you have started running, please stick to it regularly. Do not fish for three days and dry the net for two days, so that your level will always be spinning in place.

4. Embrace long-distance running competition

Maybe you think that jogging is enough, but if you like running enough, jogging is definitely not enough. It’s understandable that you might be tempted to run a race, but consider that there are so many people around us competing in 10K races, half marathons, and marathons.

If you have a talent for running, your skeletal system is strong enough, your running time is much longer than one hour, and you are prepared for competitions, you can start by participating in some amateur competitions.

Achieving good results requires talent. Sprinters and long-distance runners have different muscle fiber compositions. Top long-distance runners have a higher content of slow-twitch muscle fibers. They can achieve 10 kilometers in 35 minutes with casual training.

The author gives a training plan for participating in the competition. From now on, you are no longer a simple running enthusiast. You need to train 4 days a week, at least half a day each time. . The author gives a 6-week training plan for 10 kilometers, a 6-week training plan for half marathon, and a 6-week training plan for 25 kilometers. This training plan is very detailed, including jogging, interval running, gentle long-distance running, speed running, etc. The author recommends that you insist on running at a constant speed during the race. Many people are very excited at the beginning, but have to slow down later.

The marathon, 42.195 kilometers, is the crown jewel of runners. In 2015, more than 60,000 people signed up for Beima, and more than 30,000 people finally participated in the competition. The brand value of Beima is already comparable to that of the Chinese Super League and CBA. Marathon training is different from other competitions. If you want to achieve results, you must persist throughout the year and run at least 3 to 4 times a week.

Marathon running is risky. Every year we hear bad news about sudden death due to marathon running. So if you want to participate in the marathon, you should find a doctor for a check-up. The author also provides a detailed 10-week training plan based on marathon results with different goals. The book also talks about cross-country running, mountain racing and ultra-running. If you are interested, just read the original book.

5. Running recommendations for children, women and the elderly

The above are running recommendations for the general population, so are there any running recommendations for children, women and the elderly?

1. Children

Aerobic exercise helps children control their weight and increase their oxygen uptake. When a child is 12 years old, 70% of the slow-twitch muscle fibers are developed and activated, which has a decisive impact on future aerobic endurance activities. However, children are generally not heat-resistant and their sweat glands are not fully developed, so blood will flow to the skin area instead of sweat evaporation and heat dissipation. Excessive exercise will lead to insufficient blood supply to the moving parts.

For children, the best age to develop sports talents and abilities is 6 to 12 years old, especially coordination and reaction abilities. However, their training should be based on casualness and fun, and the form should be more Richer is better. Children can practice some interesting running, such as barefoot running in suitable venues, directional running in mountains, forests and grasslands with a compass, obstacle running in mud puddles or beside streams, alternating between running and cycling, swimming, etc. . As long as they are happy and sweaty, it can effectively improve their endurance.

The author suggests that parents should not let their children specialize in long-distance running too early. The best physical fitness for long-distance running appears in adulthood. And marathons are really meaningless to children. We can now see many marathon child stars who can run marathons at the age of 10. Their parents may be proud of it, but the author lists many marathon child stars who have set records, and none of them can finally do so. Come to the forefront of the world. The International Association of Marathon Medical Directors recommends that marathon participants should be at least 18 years old. Horse racing puts minors at risk of deforming their bones and may lead to fatigue injuries.

2. Women

For women, women are affected by estrogen. The water and fat content in their muscle tissue and connective tissue are higher than those of men, making them more flexible. , better flexibility, but because of the large amount of fat, the fat proportion of amateur female runners is generally 20% to 25%, which is significantly higher than the 12% to 17% of men. Therefore, women will have 10% to 15% less physical strength than men. Moreover, the proportion of female runners is increasing, with 40% of female marathon participants in the United States. However, there is one issue worth noting, which is the safety of female night runners. The author also gives many thoughtful suggestions: such as running in groups; avoiding dark places; not being found out; and carrying self-defense equipment, such as tear gas. device, pepper spray, electric baton.

3. The elderly

The body functions of the elderly have degraded in all aspects. Compared with the age of 30, the average functional degradation of a 75-year-old person is as follows: total muscle mass Only 70% of a 30-year-old; lung capacity is only 56%; brain weight is only 56%; maximum oxygen uptake is only 50%, and the number of taste buds on the tongue is only 35%. Generally speaking, through exercise, the body of the elderly can be 20 years younger, and a trained 70-year-old can be as good as a 50-year-old. In 2003, when he was 50 years old, the author broke the German 10-kilometer record with a time of 32 minutes and 31 seconds, which was 87.7% of his best time.

The author's advice to the elderly is to warm up more to avoid bone injuries, and to focus on exercise time rather than speed and distance. The increase in exercise load should be gradual, with a smaller increase and a longer time. For those older athletes participating in the competition, excessive exercise is harmful, and health is far more important than performance.

Conclusion

Running is a gift from God to mankind. Running can help you stay healthy, make you smart, and can also make you addicted - a happy and harmless addiction, you can You can run on the playground, or on beautiful forests, hills, or country roads. You can also run on a treadmill when it's particularly cold in winter, or you can wear thicker functional clothing and enjoy running in the cold wind and heavy snow. You can run when it rains, and some marathon runners do well in this kind of weather because the rain can effectively cool them down.

Start running scientifically and you can easily enjoy the benefits of running