Running, a familiar sport to the public, can achieve multiple exercise effects. However, running also requires proper methods. Wrong running methods cannot achieve exercise effects and may even harm the body.
To run more durably and healthier, be sure to stay away from these wrong running methods:
Error 1: Blindly Pursuing Running Distance
Many beginners, when they start running, ignore their physical fitness and challenge a running distance of over 10 kilometers. However, such blind pursuit of running distance is undoubtedly overdrawing health.
Blindly pursuing long-distance running is prone to cause problems such as sprains, meniscus injuries, and muscle strains. Long-distance running also makes the body unable to feel the fun of running. Only feeling an endless distance will make you gradually dislike running, which is not conducive to long-term persistence.
It is recommended that beginners with poor physical endurance and no running experience start with a running distance of 3-5 kilometers. It is neither too long nor too short. You can feel the fun of running. After persisting for 1-2 months, when your running ability improves, then increase the distance.
Error 2: Pursuing Running Speed
Is running faster always better? Many novice runners may be influenced by the surrounding environment or be eager to see their progress and regard running speed as a key indicator to measure their running results.
However, those who lack exercise usually have relatively weak leg muscle strength. Blindly pursuing high-speed running not only easily leads to injuries such as muscle strains and joint wear but may also cause fear and resistance to running due to excessive fatigue.
You should know the essence of running – health and enjoyment. Long-term high-intensity fast running will bring great pressure to the body, increase the burden on the heart, and affect the normal function of the respiratory system.
The scientific and healthy running pace should be mainly aerobic jogging. Ordinary people can maintain a speed of 6-8 kilometers per hour, which can help you strengthen cardiopulmonary function and increase activity metabolism.
For those who want to improve explosive power, after their physical endurance has improved, try interval running, such as alternating cycle training of 30 seconds of fast running and 30 seconds of slow running (fast walking). This can burn fat and exercise muscles at the same time.
Fast running is an anaerobic exercise with a short sustainable time and is mainly for the physical fitness tests of professional athletes. Ordinary people generally do not need to conduct fast running training.
Error 3: Not Paying Attention to Rest
Some people are addicted to running, clock in for running every day and do not rest for seven days a week. Such running addiction behavior is not beneficial to physical and mental health.
Fitness exercises require a combination of work and rest. Running every day will make the body in a tired state and there is not enough time for recovery. Instead, it will lead to a decline in immunity. The more you run, the worse your body will become.
The scientific running suggestion is to maintain a running frequency of 3-6 times a week. At least 1-2 days of rest time should be ensured. A combination of work and rest can make you run healthier and more durably.
Summary: Running correctly allows you to meet a better self. We should learn to enjoy the process of running instead of treating running as a task to execute. We should feel the voice of our body, enjoy the pleasure of sweating profusely after running, and feel the excitement of burning fat and releasing pressure.
