People often complain: I run every day, why am I still not thin?
Friends who say this may not know that many bad habits will affect the effect of running and even make your efforts go to waste.
Well, there may be as many as 8 mistakes you make in running.
Error One Running Without Running Shoes
You must wear basketball shoes when playing basketball, and of course you must wear running shoes when running.
For example, canvas shoes, skateboards and even leather shoes should be avoided. Wearing the wrong shoes will not only make your feet uncomfortable, but also may cause running injuries.
There are many instructions on the Internet to choose running shoes according to the major [running posture analysis]. You said it was too complicated to understand? It doesn’t matter, you can go to a professional running shop for help.
Size is also important (I mean running shoes, don’t think too much).
Running shoes should be about half a yard larger than normal shoes.
Such extra space can effectively prevent blisters and even onychomycosis caused by toe swelling and friction.
Error 2: Running at a constant speed
Have you been running only on the flat ground? Do you run the same distance and speed every day?
The exercise mode is single, and the constant speed jogging for a long time has a very general exercise effect.
If you want to improve and break through, and want to have a more significant fat reduction effect, you can consider the combination of climbing and running on the flat ground, or practice intermittent speed change running.
For example, climb the mountain once or twice a week, run at a fast pace, or run for a long distance.
Error 3: Don’t warm up before running and don’t stretch after running.
Many people feel that time is tight, so they are eager to start exercise and ignore warm-up, and they are eager to finish without stretching.
If you don’t warm up, you will obviously feel muscle stiffness and discomfort, and it is easy to get angry.
Common warm-up options include: fast walking or jogging lasting 5 minutes, marking time, jumping time, high leg lifts, etc.
Sufficient leg stretching can remove many women’s misunderstanding of [running will have thick calves].
Error 4 Running on an empty stomach is much thinner.
Generally speaking, if the running time is within 1 hour, it is possible to run on an empty stomach, and many people do not feel unwell when running on an empty stomach.
But! Some friends with poor physical foundation, unstable blood sugar or poor taste in the last meal are prone to [sports hypoglycemia] and dizziness and fainting when running on an empty stomach.
If you can eat something properly 60 ~ 90 minutes before running, it will make running easier.
For example, milk cereal, or a cup of yogurt, or a small banana, or a slice of bread are all good.
Mistake 5 Can’t Drink Water
Is there anyone who can’t drink water? Of course there is.
Many people do not realize that runners, especially those lasting more than 30 minutes, should take the initiative to prevent dehydration.
Before, during and after running, you need to drink water in time, not when you are thirsty.
You can take a small kettle with you or plan a running route with water supply points in advance. Otherwise, you will find it difficult to stick to running.
Mistake 6: Eating at random [cheating]
Some people think that the amount of running exercise is quite large, and they have persisted for a period of time. They will start to eat some high-calorie foods that they dare not eat at ordinary times.
Some people say that one day in a week, you won’t gain weight even if you eat Haisai. It is euphemistically called “Deception Day” and you eat “Deception Meal”.
It is easy to lose the effect of exercise and even gain weight.
Where did you get self-confidence and be so optimistic about your self-control? Don’t you want to eat the second or third meal after one meal?
The correct approach is to keep regular exercise and diet, and form the habit of recording.
Mistakes seven pains? Endure it and it will pass.
Many people like to surpass themselves, challenge their limits, endure physical pain and try their best to achieve their goals. Do you think this can move China?
Pain is a signal when abnormalities occur inside the body.
Don’t worry that running less or taking a few days off will ruin the whole training plan. However, if you ignore the pain and continue running, it will easily lead to more serious injuries, and it will be too late to regret.
Timely and appropriate rest can be much better than after the pain worsens.
Error 8: There is a problem with running mentality,
Some people always want to surpass themselves and others.
In fact, it will become difficult to improve your performance after entering a certain [bottleneck period]. Running, the most important thing is to be happy and not to put too much pressure on yourself.
You don’t need to go out for a run at 6 o’clock every morning on time, nor do you need to crustily skin of head to run a marathon to prove yourself.
Other friends always have no confidence in themselves.
Maybe I was panting after running for a short time: hey, forget it, I am not a runner at all. Or I always like to compare with cattle people, making myself collapse and depressed.
Everyone is a natural runner. It is normal to run fast, jog more and run less. There are always people in the world who run faster than you. As long as you can stick to regular running exercises, you can become a qualified runner.
We should focus more on how much progress [myself] has made.
Amby Burfoot, the 1968 Boston Marathon champion, once said:
It doesn’t matter whether you run faster or slower than others. Run at your own pace and pay attention to your way forward. You won’t fail, because this is not a competition with others. The only opponent is ourselves. The more you move forward, the more you win.