Most of us choose to run on nearby streets or sports fields. In addition to convenience, some people think that running on soft, unstable planes such as grass, sand, and off-road may cause sprains and strains. Case? Take a look at what Runner's World is saying.
Grassland
A study in the Journal of Sports Science shows that running on grass can reduce the pressure on the lower limbs by up to 17% compared to asphalt or concrete. These are very suitable for the injured runner to return to the right track. In addition, it is also suitable for runners who increase the mileage or strength but need to minimize the risk of injury. How to run? Fast running, for example, in the football field, after warming up, training, starting with 2 to 3 groups, slowly progressing to 5 groups, the contents of each group: 3 minutes of running; 1 minute of rest; 2 minutes of running; rest 1 minute; 1 minute running.
Sandy land
The unstable surface of the beach helps strengthen the muscles of the soles of the feet, lower limbs, hips and core. In the Journal of Experimental Biology, running on the beach also increases the challenge of aerobic capacity, which burns more calories, about 1.6 times, compared to many land surfaces. However, if your ankle is injured or your softness is limited, you should avoid running in the sand as this will transfer additional pressure to the calf. How to run? Easily run after you finish the regular running, go to the beach for 5 minutes of easy running: "Do not take off your shoes, choose to be near the water, on a harder sand surface." Slowly increase to 7 minutes and proceed in an alternating manner: 2 minutes of easy running on the harder sand surface (near the water). A 30-second run on a softer sand surface (far from the water). Repeat the content in the opposite direction.
Cross country runway
Mercedes-Benz in cross-country, stones, trees, rhizomes and twists and turns on the land, let you focus more on safety and mobility. This will open up the runner's awareness of the body and feel the way the body maintains control and balance. How to run? In the low and medium grades of the uphill, the speed of finding the path is “the speed at which you can talk to your partnerâ€, and the choice of distance is “50% to 67%†of the average distance that you can easily run. When going uphill, lean forward and keep your elbows and lower limbs coordinated. The pace is short (to the ground with the center of the foot), and the most important thing is "breathing"! When going downhill, the body leans forward slightly, keeping the pace short, and the line of sight is 4 to 5 inches (about 120 to 150 cm), so you can choose the clearest path. Every week, step up and you will feel comfortable and challenging when you run uphill.
In the water
Walking in the water is not just a rehabilitation activity by the injured runner. It is also especially useful for healthy athletes to help them build muscle strength. The density of water is 800 times that of air and provides a three-dimensional resistance. In other words, every step in the water, each muscle of the body must produce thrust, thus achieving the effect of muscle exercise. How to run? Intermittent training in the depth of the water, 2 to 3 minutes of running, then 30 seconds of jogging. Repeat 3 cycles and add 1 cycle every 2 weeks. Choosing a shallower water depth (waist or lower) can be more difficult for the lower extremities, increasing muscle work.
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