Incorrect Running Can Make You Gain Weight
Running is a beneficial sport for both the body and mind. Consistent running can help you maintain a youthful physique and a graceful posture.
The photo shows Park Ji-hye, a broadcaster, who participates in a marathon race once a week at the age of 35.
Weekly marathon race 35-year-old broadcaster Park Ji-hye
As we age, our bones and muscles are no longer as resilient as they were during puberty. It's easy to get injured while running, and if your knee is damaged, you won't be able to engage in strenuous exercise for several months, and you won't lose weight, but rather gain weight.
Therefore, scientific and correct running are particularly important. Today, let's introduce how to run effectively to avoid injury. When running, you should pay attention to the following 4 points:
- Warm-up stretching before running
- Pre-run diet
- Running shoes
- Running stride
1. Warm-up stretching before running
Doing stretching before running can effectively reduce the probability of running injuries.
The reason is simple. If you don't stretch, your muscles will be in a tense state. Because of the tense muscles, there is a high risk of muscle cramps during continuous movement.
Stretching is like giving your muscles a 'pedicure', increasing their elasticity and preventing cramps from happening. This allows your muscles to maintain a stable state during running.
2. Pre-run diet
Running on an empty stomach is a bad habit. Some people think that running on an empty stomach in the morning is the most effective way to burn fat. This is not true. When you run on an empty stomach, your blood sugar is at a low level, and the body doesn't have sugar as an energy supply. Although the body will burn fat for consumption, it will also consume more muscle.
Every inch of muscle is the result of hard-won training, and running causes muscle loss. How can your heart not hurt?
Therefore, the diet before running is very important. A study published in the 'China Sports Medicine Journal' in 2003 showed that consuming low-GI food 2 hours before exercise can effectively improve long-distance running performance and accelerate the conversion of energy and fat supply.
Low-GI food, you can refer to the ingredients in the picture:
The vegetables in the picture are all low-GI foods, and the staple food can be replaced with corn or sweet potato instead of rice or steamed bun. Low-GI food makes your blood sugar speed slow down, while keeping your blood sugar stable for a longer time.
- Low-GI staple food:
Corn (sweet, boiled) 55
Sweet potato (mountain yam) 54
- High-GI staple food:
Rice (cooked) 83.2
Noodles (wheat flour, wet) 81.6
Steamed bun (strong flour) 88.1
3. Running shoes
Running shoes are an important preparation before running. Many overweight people feel knee pain and ankle sprains when they start running. A large part of this is due to the lack of support and cushioning of the running shoes.
Overweight people choose running shoes, try to choose the 'top running shoes' from major brands. Top running shoes have excellent support and wrapping, which are industry leaders. Compared with your stubborn knee pain, investing in a high-quality pair of running shoes is a good investment.
4. Landing pattern
Different landing patterns will put different joints under pressure.
Many runners are used toHeel landingThis running style will mainly concentrate the pressure on the heel and the middle of the foot. The pressure in these two positions will be transmitted to the knee, causing the patella joint to be damaged.
Forefoot landingThis running style will put a large amount of pressure on the forefoot, and the force will be transmitted to the gastrocnemius muscle. This will make the gastrocnemius muscle feel sore.
This running style can effectively reduce the pressure on the knee, reducing the risk of knee damage.
Running is a beneficial sport with many benefits, but it's important to take protective measures. Otherwise, knee damage may be a lifelong problem. Do a good job of protection, persist in training, and a good figure is beckoning you.
