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从0到5公里,程序猿变身极客跑者指南【18】跑步之外


完成自己的里程碑,甚至首次参加跑步比赛,都会给跑者带来无比兴奋的心情。但是,长期进行任何单一运动都可能增加运动损伤的风险,跑步也不例外。接下来,增加运动多样性,避免伤病渐渐成为跑者所要关注的问题。爱燃烧本期专题就将探讨这一话题。

131106_crosst_raining

除了跑步还需要进行其他锻炼么?

需要。任何单一的运动长期都可能增加运动损伤的风险。同时所有的运动项目都需要不同的身体条件,比如力量,耐力,爆发力,柔韧性,协调性。因此运动必须丰富和多样性。只有这样才能获得健康有活力的身体。

因此除了跑步之外如果有条件可以游泳,进行一些核心的力量训练或是练一些瑜伽,普拉提等与协调性,柔韧性有关的运动。无论是对身体健康还是对跑步本身都大有好处。

如果想了解交叉训练的一些问题,可以看爱燃烧所做的《跑步与普拉提》专题。

如何避免伤???

关于跑步的伤病有很多种,比如“跑步伤膝盖”,“髂胫束综合征”,“足底筋膜炎”??似乎这些都是跑步不可避免的问题。但其实正确的进行跑步训练是可以避免伤病的。在跑步中要关注以下3个方面的问题:

1. 控制跑步量和强度。每次跑完不要有过度疲劳的感觉。对于一个初跑者来说习惯于日常运动比一次高强度的运动更有价值。

2. 跑步姿势正确。跑步这种看似出于本能的运动,其实很多人姿势都不正确。不正确的姿势对很多关节和肌肉就会造成过度的冲击,容易造成损伤。(如果对跑步姿势有兴趣,可以读一读《跑步,该怎么跑》这本书,爱燃烧对此做了详尽的介绍书评

3. 专注于身体的感受。在出现轻度不适的时候进行休息和冰敷。注意观察。一般小的拉伤,扭伤能够在48小时内自愈。但如果带伤训练很可能将伤势加剧,影响今后的运动。

图片来自《The Big Book of Endurance Training and Racing》封面

您需要才能回复
  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:50:56
    这么好的文章,大家读了为什么不点赞呢?我先来

    回应

  2. 9f71bde1151e27cd73f887aa36d578ca
    徐彤Lv.17
    2018-11-24 10:07:10
    精彩!

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