Sun Yingjie talks about solar terms.
The foot must be close to the ground, and the whole foot should land, starting from the whole foot. The stride must be small and the legs should not be too high.
2. What is the best running time?
The best time for us to run is in the morning and the most unreasonable time is at night. Everyone tries to run in the morning. If it is because of work, you can choose the evening appropriately, but try not to run after 9 pm. The running time is from 5 am to 7 am in summer and from 6 am to 8 am in winter.
3. Why does my knee hurt after running?
Knee pain means running is not enough, and the strength of three joints is not enough. If you run too fast at once, your knee joint will be affected instantly. The faster the speed, the greater the pressure on the knee joint. Practice more three-joint strength.
When I went upstairs, my legs seemed to suddenly lose consciousness. Just stop for a second. I don't know what happened.
There is too much calcium loss in joints, so it needs to be supplemented for three months, and then stopped for one month, and it will be fine in two cycles. In bone mineral density, the loss of calcium at joints is more.
5. Do I need ice every time I finish running?
You don't need to ice it every time, otherwise the cold in your knees is stronger. You don't need ice when jogging. After running 15 km and over 30 km, ice can be applied, and jogging does not need ice.
6. How to protect your knees?
The protection of our knees is that we must pay attention to the technology when running: A, don't lift the hind legs too high B, correct the splayed feet C, and the feet must enter from the ground; D, be sure to land on your feet, e, a line between your feet and the inside of your feet, f, and take a small step. Running under these circumstances won't hurt our knees.
7. How to solve running fatigue?
The hardest part of running is persistence. If you are tired from running, you can listen to music and find a friend to solve your tired running mood.
8. How to improve the pace?
To improve the pace, you need to practice the fast stride of 220-230 for one minute, the slow stride of 190 for one minute, and the small stride can improve the cardiopulmonary function and leg strength. What makes running uncomfortable is that your heart and heart problems are solved, and your pace will soon increase.
9. Why can't my front foot touch the ground?
The forefoot does not land well, so the road and jogging must have the whole foot and the ankle up, and use the position of the center of the foot to exert force. Where is the center of the foot? You can tilt your toes a little, and you will feel it. When running in the playground, you can land 5000 meters and 10000 meters with your forefoot.
10. Why does calf muscle hurt?
The running method may be wrong, and the pace frequency may be slow. Suggest running in small steps. After each run, do a calf massage for one month, and the calf muscle pattern will be remembered, so it won't hurt.
1 1. How to supplement calcium is more reasonable?
If you need calcium supplement, don't say that we eat calcium all the year round, but you need to walk for a while, and you must stop for a while. It will be good for us to eat this food after our bodies have completely settled down, but to supplement calcium, we must supplement magnesium. Magnesium promotes the absorption of calcium. Be sure to choose calcium and magnesium tablets, and take them for a month or stop for half a month.
12. What happened to soaking feet?
It's all about tying your shoes. If the shoelaces are too tight, it will cause blood on the toenails. If the shoelaces are too loose, it will make our soles blister. After you tie your shoelaces, just put your little finger in.
13. How much is the right amount of running a month?
Healthy running is around 200 a month, and if you are overloaded, your immunity will definitely decline.
14. What should I do if my calf aches after running a marathon for 27-29 kilometers?
This distance pain is good, but it is increasing strength, indicating that the strength is not enough at ordinary times, and it will be fine a few times. If it is stinging, it is strain.
15. It hurts to go upstairs after running.
It means there is inflammation in the knee. After the inflammation disappears, you must change your running skills. Run in the way just mentioned to protect your knees. How to eliminate inflammation? For three days in a row, hot compress with water above 80-90 degrees. Before hot compress, put the whole bottle of safflower oil in hot water. After hot compress 10 minute, take safflower oil out of hot water and knead it clockwise in the palm of your hand 10 minute.
16. How to improve the step frequency?
Small strides, driven by the central axis of the human body, will soon increase the pace frequency, and the more you run, the easier it will be.
17. What is the most reasonable way to breathe when running?
The pace of 7-8 minutes must be relaxed and natural. Inhale through the nose and exhale through the mouth. When the running intensity is high, try to inhale through the nose in the early stage, exhale through the mouth, and breathe through the mouth in the later stage, which can relieve the pressure on the heart. Breathing through your mouth and mouth while running is still quite harmful to your heart.
How to make up the marathon?
You must drink a lot of water when you get up in the morning. Take two salt pills after breakfast 10 minute, three salt pills 15 kilometer, a bag of energy glue for 25 kilometers, and drink as much as possible at other times, but try to drink sweet sports drinks after 25 kilometers. Do not drink white water. You can eat bananas after 30 kilometers, but try not to eat these foods, because exercise is a person's stomach during a marathon.
19. Can gout run?
Yes, running can lower the purine in the blood.
20. How to recover from soft tissue strain?
Soft tissue strain must be anti-inflammatory, must be hot compress, so that drugs can instantly penetrate into soft tissue, which will make recovery faster.
2 1. How good is the heart rate?
The best and healthiest running heart rate is within 150, and the most unhealthy running time is 160- 170. You can run to 180 in the next 5 minutes, but you can't keep the pulse above 180 for a long time.
22. What about hamstring strain?
The strain in this place is the most difficult to recover. It should be a sudden acceleration during running or insufficient pressure during leg press, and it can only be relieved by continuous massage on the massage shaft for more than one month.
23. What should I do if my big toe hurts even my soles?
Soak your feet the next day. After soaking your feet, put the tennis ball under your feet and roll for 5- 10 minutes to relieve it.
24. What should I do if the front of my calf hurts?
This is tibial pain, which is normal. The more painful it is, the more you have to keep running. At this time, the more you can't rest, the more painful it is. This is the pain that increases the strength of your calf.
25. What is the heel pain?
It means that the foot is not placed correctly.
26. What about meniscus softening?
Don't run a lot, don't take the steps of mountain roads, you can walk fast, jog, and eat a lot of collagen and calcium-magnesium tablets.
27. How to run against the wind?
When running against the wind, be sure to keep your head down and your tongue against your gums.
28. What's the difference between jogging and brisk walking?
Jogging is exercise, which brings physical and mental health, while brisk walking is activity, which brings physical health.
29. What is the appropriate time for running?
Run healthily 3-4 times a week at a pace of about 7 minutes for about 1 hour.
30. Do you have high blood pressure?
Blood pressure is a little high, try to be within 50 minutes, and the pace is more than 8 minutes. Slow exercise will stimulate vasodilation.
3 1. Does running hurt your feet?
It is necessary to strengthen the strength training of small ankle joint and arch.
32. What are the precautions for participating in the marathon?
There are two gates of hell, one is 5 kilometers away, the first 5 kilometers must be about 20 seconds slower than usual, and the fifth kilometer must be drinking water. This is drinking water for the skin, and it will hit the skin about 10 km. The second is 35 kilometers. At this time, you can stay where you are, or you can run very slowly at a pace of 10 -20 minutes, which is equal to paying.
How do women run? Coach said this to Sun Yingjie:
? Simple and clear dry goods
1. During the female physiological period, especially during the first three days, don't do any exercise, including yoga and stretching. For four to six days, you can walk or jog, and on the seventh day, you can jog slightly. This week, you mainly do some slow, small-amplitude, low-intensity sports, and after one week, you can gradually return to core training and other sports.
Second, the female mentality:
1. Don't run with makeup, run with facial elements to prevent pores from absorbing makeup after opening, which is harmful to your health.
Don't do strenuous exercise when you are in a bad mood. You can only choose slow and small-scale exercise, such as jogging or walking, listening to music, walking, bending over, etc.
If a woman wants to lose her temper, suggest that she go out first, calm down and deal with things when she comes back, which will be more conducive to solving things.
4. Precautions for women running breasts: Women with big breasts must not wear bras with steel rings. They can choose a large sports bra or a maternity bra. When running, they should try to be as smooth as possible, avoid shaking up and down or left and right, and don't lick their legs. Feet should be close to the ground, and the range should be small. Women with small breasts should not wear a particularly thick sponge bra, but choose a thinner bra with good breathability.
5. The problem of female hair: Long hair must be tied up, especially long hair, to prevent long hair from hurting yourself. If it is too high, it should be lower, because if it is too high, the hair will shake up and down when running, and it will take away a lot of hair.
6. The problem of women wearing shorts in summer: If women are running in lined shorts, don't wear underwear any more, because it is easy to damage the inner thigh and is not good for women's vaginal permeability. If they run in underwear, cut the lining of shorts, or don't buy lined shorts at all. If you wear high-elastic pants, you can wear underwear, and the shorts are preferably triangular. It is not suitable for women to choose boxers.
Third, the questioning session.
1. Miss Sun, I have been running for four years. Every time I run too much, my right leg gets a little sore. Answer: The main blood circulation is not good. It is suggested to massage the waist and legs with a massage shaft below the waist to increase blood circulation.
2. The pace is always above 7 points. Can't you get up?
Answer: It is necessary to improve cardiopulmonary function and leg strength. The improvement of cardiopulmonary function is slow, but the fast pace stimulates cardiopulmonary function.
3. Is it okay to run five kilometers every morning with a heart rate of 160 ~ 170?
Answer: Be sure to control your heart rate and pulse in the morning. Don't start with 150, keep it below 150, but exercise effectively above 180. If you can break through 170 or 180 in the last 500 meters or one kilometer, you can do it.
4. Why is the official holiday abnormal during running?
A: Women are special. It can be said that there are only 20 days of normal training in a month, and the remaining ten days are reserved for holidays. We must pay attention to rest and don't do strenuous exercise these ten days.
5. How to strengthen leg strength, climb or run mountains?
A: It's not good to climb or run on a steep mountain road, and it's not good for your knee. You can choose a mountain road with stairs, or you can choose three-joint strength training, running and so on.
6. How to apply sunscreen when running?
A: Water your face first, then milk it, and finally apply sunscreen. You should apply body lotion first, and then apply sunscreen. Never apply sunscreen directly. This is very harmful to your health.
7. Does makeup running cause acne?
A: It should be endocrine disorder or makeup blocking pores.
8. Can I exercise when I am pregnant?
A: You can't exercise in the first three months of pregnancy. After three months, I can walk slowly and slightly. You can jog moderately for five months. After eight to nine months, you are not advised to exercise. You can only walk normally. Never exercise during lactation. You can't do any exercise at all. If children stop breastfeeding, they can start exercising. There should be a process. It is recommended to control it within 50 minutes first, and never breast-feed your child after exercise.
9. When you say small stride and high stride frequency, my stride frequency is always within 150. You said 180-200. How to practice to achieve this step frequency?
Answer: Instead of running with your legs, you run with the center point, with your feet together, quickly adjust your pace, and do more core exercises, quadriceps femoris, quadriceps femoris, abdominal muscles and abdominal exercises.
10 .. What if you have signed up for the marathon, but it happens to be in the physiological period?
A: If it is in the first three days of the physiological period, you can only choose to give up the game decisively.
1 1. How to breathe when running?
Answer: During normal training, you can choose to inhale through your nose and exhale through your mouth. However, the speed of the race will be faster than usual, and they are all semi-anaerobic, so you can inhale through your mouth and exhale through your mouth in a five-kilometer or ten-kilometer race. During the marathon, you can breathe as smoothly as possible, first inhale through your nose and then exhale through your mouth, but in the last two or five kilometers, you can inhale through your mouth and exhale through your mouth.
12. What is the standard of running?
A: Strength is speed, and speed is achievement. You can run twice a week, but do four core exercises. Even if you don't run for a day, you can run fast and not tired by exercising your core strength every day.
13. Teacher Sun, why does a hip ache after every run?
A: First, your running posture is wrong, while pushing hard. Furthermore, if the nerve endings of a joint are painful and may lack trace elements, trace elements need to be supplemented.
14. Hello, Mr. Sun. Does learning to run at the age of 45 affect the knee joint and body? Or is there anything that needs attention?
Answer: Exercise at the age of 45 has no effect. Pay attention to the awakening before exercise, and then don't pursue speed or running. Adhere to aerobic exercise three or four times a week, and exercise safely and healthily. If you persist, you will become younger and more energetic.
15. Is the pain normal?
A: Soreness is normal, but it is increasing strength. If it is tingling or swelling, it may be a disease.
16. How much is suitable for an amateur runner to run every month? I am in my forties and have been running for a year.
A: For women, the best running amount per month should be controlled within 200 kilometers, which is the safest, healthiest and most scientific healthy running.
17. What is added to trace elements?
A: You can add some Twelve Kang tablets and Shangshan tablets. , or nutrients containing trace elements.
18. Running in the last month always hurts my feet. If you don't run, it won't hurt. How is it that pain starts every two kilometers?
Do you have a low arch or flat feet? If it is not recommended to buy a pair of supportive sports shoes, it is recommended to have a thicker foundation, which will improve.
19. My stretching posture is wrong, which causes pain in the piriformis muscle of my thigh. After it was sealed, it was relieved. It won't be long now. I still feel a little uncomfortable after exercise. How to stretch can you always feel the tension in the muscles behind your thighs?
A: Muscle tension in the back of thigh can be maintained for one month, at least three times a week. As Zhengzhou class said last time, you can cure it by massaging both sides of the back spine from top to bottom with one finger and massaging the center line of the leg from hip to heel.
20. Can you practice leg lifts? And skipping rope?
A: It is recommended to jump rope, but it is not recommended to practice high leg lifting, because the wrong posture can easily damage the hip, knee and lumbar spine.
2 1. Can you run two and a half horses a week?
A: It is ok to be under 40, but it is not recommended to exercise like this when you are over 40.
22. What about plantar fasciitis?
Answer: plantar fasciitis must be completely anti-inflammatory, then take calcium-magnesium tablets for two months, stop taking them for one month, eat them for another two months, and stop taking them for one month in the next six months.
23. What should I do if my thighs and knees bend after running?
A: Slight strain should be relieved and rested. Never massage, rub or stretch ligaments. It should be hot compress three days ago. Apply hot water and hot towel to the sore spot, and then use hot safflower oil or Yunnan Baiyao.
24. What about low back pain?
Answer: When running, you should bump up and down less, slow down your pace and exercise less. You should do small-scale exercise two or three times a week, not more than an hour, and have core training once or twice a week. You can choose flat support or side flat support, but don't exceed one minute. You can do more in a short time.
25. How is it that running easily hurts the outside of ankles and knees?
A: The pain of nerve endings in various bone joints is mostly caused by the lack of trace elements.
26. Do I stop running during the massage? I run 200 a month, about 7-8 kilometers a day?
A: It is best not to exercise during massage. Never exercise for the first five days, but have a good rest.
27. How is it that running easily hurts the outside of ankles and knees?
Answer: See if you are running in the wrong posture. When you lift your legs, your feet are turning in circles.
28. Excuse me, how to choose shoes to prevent sand when running in the desert Gobi during the day? How to deal with it? Answer: You can choose shoes with thin soles, avoid mesh shoes, choose denser ones, and wear ankle pads and wrap heels, so as to avoid sand. Now you can prevent sand from entering the special ankle pads.
29. Don't even use facial cleanser and toner before running?
A: You can apply water, milk and sunscreen.
30. Can lumbar muscle strain do sit-ups and flat support?
Answer: Sit-ups can't be done, but flat support can be done for less than one minute, which can be short and frequent.
3 1. Running on the road, is automobile exhaust bad for running? Is there any way to avoid it? A: Tail gas is harmful, so running on the road is not recommended. You can choose parks or communities, rivers, campus runways and other places to avoid cars.
32. My stretching posture is wrong, which leads to pain in the piriformis muscle of my thigh. After it was sealed, it was relieved. I can't sit for a long time now, and I still feel a little uncomfortable after exercise. How to stretch and always feel the muscle tension at the back of thigh?
Answer: Every day, I use the massage shaft of the massage stick and the largest and thickest massage shaft, sitting there with nothing to do, one leg propped up and rolling slowly. After a week, the legs are lifted and the hips roll on the roller. It will get better in about two weeks, but the pain will get worse in the first week, but this is normal and will get better in the future.
Exercise is closely related to everyone's life. Scientific running can benefit you for life, and it can also bring you a brand-new way of life.
This manuscript was compiled by Zhao Xia, the WeChat group of Heart Breathing Goddess, and I would like to express my gratitude!
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