Fan Deng Running Bible Reading Club 20 18.6.7

On the rock wall of Alphonse River in Olympia, Greece, there is still an ancient Greek proverb engraved: "If you want to be smart, run;" If you want to be strong, go running; If you want to be healthy, run. "

Running is the first sport of human beings: every healthy person can run without complicated skills; The equipment is simple, and no special site is needed; Not limited by the number of people, time and rules. And now more and more people begin to like running, and friends circle can often see various running routes and achievements; Moreover, many people began to join the marathon running army, and running made everyone addicted.

But before the 1970s, running was not popular with people, and runners were sometimes called weirdos. But now running has become the most popular sport, with 5 million people running regularly in Germany. The number of regular runners in Beijing has reached more than 2 million. As far as marathon is concerned, in 2003, there were less than 8,000 people who could run the whole horse in China, and now there are nearly 200,000 people, an increase of 25 times. Running has gradually become a highlight sport.

It is natural that people are born to run. Do you still need to learn to run? The answer is yes. Why don't you run fast enough and get hurt all the time? Because your running is not scientific enough.

Hulbeart Stefani, the author of this book, is a famous runner in Germany, who is both an athlete and a coach. Once 16 times won international long-distance races such as German Marathon, and also trained many German runners and world champions. And this book has long been ranked first in German sports. After the edition of 20 1 March 51,it was printed for the fifth time in February 65438. This shows its popularity.

First of all, the benefits of running

Running is human instinct, but the middle and long distance runners in the Olympic Games are almost monopolized by those from Africa, which may be related to Africa being the birthplace of human ancestors. Africans are millions of years ahead of us. We all know that primitive people must pick and hunt, and they must be good at running. In fact, they don't run fast, but they are all endurance athletes. Scientists have calculated that primitive people have to migrate 40 kilometers every day, which shows that their long-distance running is very powerful.

As we said in Cereal Brain, scientific diet, adequate sleep and persistent exercise are the three magic weapons of health. Compared with explosive sports such as sprint, shot put, weightlifting and high jump, endurance sports such as running, swimming, cycling and rowing are of greater significance to human health.

Lung: increase the capillaries in your lungs, improve the level of oxygen utilization, and effectively increase oxygen intake. Our bodies need oxygen, and our brains must supply oxygen at all times. The oxygen intake of top athletes can reach 80 ml/kg body weight. Only half of ordinary people, long-term joggers can reach 60 ml/kg.

Cardiovascular: it can increase heart volume and reduce quiet pulse and exercise pulse; Enhance blood vessel elasticity; Reduce the risk of thrombosis and arteriosclerosis, and reduce the blood lipid level; Improve blood circulation; Enhance the transport capacity of oxygen and nutrients.

Bones: People's bones have been deteriorating since the age of 35, which will lead to osteoporosis and arthritis. Especially for women, her hormone secretion will decrease with age, and they will be more threatened than men. Running can enhance bone density and hardness, and make bones younger. But also can improve the flexibility of joints and slow down the degradation speed of joints.

Immune system: enhance immunity and reduce colds.

Digestive system: reduce constipation and intestinal bleeding symptoms.

Hormones: It can effectively reduce the secretion of adrenaline, norepinephrine and corticosteroids, and release endorphins and serotonin that make people happy. By the way, the role of dopamine is the same, so what's the difference between the three:

Dopamine: Endocrined by the brain, it is a neurotransmitter, that is, the transmitter of information in the brain. Responsible for the lust and feeling of the brain, transmitting information of excitement and happiness, and also related to addiction.

Endorphin: A biochemical compound hormone similar to morphine secreted by brain droop. It has the same pain relief and euphoria as morphine and opioids. After glycogen in muscle is exhausted by long-term exercise, only oxygen is left, which will secrete endorphins.

Serotonin: Serotonin is a neurotransmitter produced in the body, that is, the dialogue between nerve and serotonin. It can help people relax, relieve and relieve anxiety and stress, especially affecting the gastrointestinal tract.

Many people feel that after a day's work, the pressure is enough, and it is really tired to go running again. This is an excuse to know that running can reduce the secretion of stress hormones and improve blood circulation; Running will really relax you, not smoking. Running will make your work more efficient, and you can also do mental work and take stock of your own affairs while running.

Running is suitable for all ages, and the elderly can also improve their vitality by jogging and walking to achieve the above-mentioned health promotion effect. The oldest marathon runner in the world is an old man of 103 in India. A 92-year-old American grandmother ran the marathon in San Diego in 7 hours, 24 minutes and 36 seconds.

Second, the preparation before running

Scientific running should not be "just running". Be sure to have a physical examination before running, especially for people over 35. You should listen to the opinions of professional doctors to avoid the risk of physical injury caused by running. At the same time, you should also be equipped with professional running equipment.

1, run the equipment

(1) running shoes

Don't wear old sports shoes, gymnastics shoes or cheap sports shoes sold in the supermarket when running. These shoes are not suitable for running, they will only destroy your bones. When choosing running shoes, popular elements, colors and brands are not important. The important functions of running shoes are shock absorption, guidance and correction, that is, they must be able to bear the weight of runners, reduce collisions during running and correct foot deformation. The running shoes used by professional runners are padded with heels, and the forefoot of running shoes used by forefoot runners should also be padded. The running shoes are made of breathable materials and reflective materials to improve the safety of running in the dark.

Many people think that the lighter the running shoes, the better. This is because top runners are very small, and heavier runners need more stable running shoes. Running shoes that are too light will sacrifice stability and shock absorption elements to lose weight and increase the burden. You can find running shoes with special correction effect for foot deformities such as varus.

When is the best time to buy shoes?

I suggest buying shoes in the afternoon, when the feet are the biggest and you can try them on better. When choosing shoes, we should pay attention to the front foot to provide enough room for toes, the toes should be one finger wide after wearing them, and the uppers should have certain support.

Running shoes are consumables, and the middle heels of most old shoes have become soft and can't support you to run. Maybe you have deep feelings with them, such as gifts from your girlfriend, you'd better put them away. A pair of good running shoes can support you to run 500- 1000 km; If you run three times a week, each time 10 km; That is to say, you have to change a pair of running shoes every six months. If your financial situation is better, you can buy several different pairs of shoes to wear, which can better protect your bones.

(2) Functional sportswear

But there is a famous saying in the running world: "There is no bad weather, only clothes that are not good enough". Besides professional running shoes, good sportswear will make you love running more.

You should choose close-fitting clothes. Close-fitting clothes will reduce the friction between trouser legs and between arms and clothes. Then choose running clothes according to the weather. Generally, after running 10 minutes, the body temperature will rise, so it is not necessary to wear too warm clothes. You can choose sleeveless and mesh clothes when the weather is hot. When the weather is cold or snowy, special gloves, hats and belts can reduce the heat loss by 40%.

Clothes made of suitable materials can protect athletes and promote perspiration. Many people casually wear a cotton T-shirt when running, but when they sweat, they stick to their bodies, which is not only uncomfortable, but also hinders their skin from breathing and sweating, leading to colds. The author suggests that runners wear functional sportswear and quick-drying clothes. Clothes with double fabrics may be better. The inner layer conducts water and the outer layer absorbs water, which helps to keep warm. Even in rainy days, it can also play a good role in keeping warm. In cold weather, runners need to wear extra coats or vests.

(3) Other equipment

At present, there are many smart devices for running, such as GPS heart rate tester, sports bracelet and mobile APP. , which can meet the requirements of recording running location, distance, speed and heart rate. Smart devices provide convenience for everyone to run in a circle of friends to a certain extent, thus promoting running.

There is a particularly interesting device: Germany even has a jogging cart so that their parents can run while pushing their babies.

Head equipment includes magic headscarves and sweat bands. Especially if you tie a sweat belt on your forehead, you won't let sweat flow into your eyes when running.

2. Training control method

It is a very simple thing to start running, but how to ensure that your running is correct, not excessive, suitable for yourself and can improve your level, the author gives two training control methods:

(1) Conduct control training according to breathing sensation.

It is very simple and practical to control training according to breathing. Although many people run briskly, their shortness of breath and bloodshot faces have gone a little too far. Running should be controlled according to the following standards: breathe lightly when running, breathe every 4 steps when the road is flat 1 time; If you run fast and need more oxygen, you may need to breathe every 3 steps 1 time. If you breathe/kloc-0 every 2 steps, it is already a red anaerobic exercise. At this time, you should stop and walk slowly until your breathing is normal.

(2) Training according to heart rate control

The heartbeat can well reflect the running load. Before there was a pacemaker, people touched their hands to measure their pulse when they were quiet. After running continuously, you can measure your quiet pulse. Wake up and lie down in the morning. People who have not exercised systematically are generally between 60 and 80. A well-trained person's quiet pulse is between 40 and 50. If your quiet pulse drops after running, it means that your exercise is effective. Regarding the pulse, we should pay attention to the following indicators:

Load pulse: the load pulse is a normal pulse during training, and the formula is 180- age, and the positive and negative error is 10. In other words, a 40-year-old person's heart rate during normal running should be130 ~150; If it exceeds this range, it is necessary to reduce the training intensity.

Maximum load pulse: it is the maximum pulse number during the most strenuous exercise. The maximum pulse decreases with age. The measurement method is jogging 10 minutes, then accelerating for 5 minutes until you are out of breath, and then sprinting. When you feel the speed limit stop, your heart rate is close to the maximum. Generally speaking, the maximum load pulse =220- age, which means that the maximum load pulse of a 40-year-old person should be 180. This value varies from person to person. Knowing your maximum load pulse number, you can control it accordingly. For high-level runners, the anaerobic threshold is 90% of the maximum pulse; About 85% of junior runners.

3, warm-up exercise

Doing warm-up exercises, stretching and strength exercises as much as possible before running will not only help reduce the risk of injury, but also help to exercise the whole body muscles. The author gives very detailed stretching exercises, including stretching leg, hip and chest muscles and strengthening abdominal muscles, trunk muscles and upper back muscles, as well as demonstration pictures of beautiful women. You can read the original. He also gave many tests about strength and flexibility, such as probing the ground with both hands, and whether his hands can be tied behind his back; Sit-ups; Push-ups and so on

The correct posture about running is as follows: the body and shoulders should be upright, and don't lean forward; Keep your arms forward on both sides of your body, slightly inward, but don't cross the midline of your body. The big arm and the small arm should be almost at right angles. Standard posture can help you have better thrust when running. The reason for nonstandard movements is muscle tension and imbalance, so you should analyze what kind of muscle defects your movements are, then exercise well, and you can also use some tools to correct them.

Hand posture is also important. Many people hold their fists and rush forward, causing muscle tension. The correct posture should be thumbs up and fingers slightly bent. Imagine the lightness of holding a butterfly in your hand.

Running pace: it is not easy to run too fast, and it is easy to get hurt when running too fast. On the issue of foot landing, the author gives a very full table and discusses three running modes: hind foot, arch of foot and forefoot. It is very common to run with the forefoot in sprint and middle distance, but this running mode is easy to make the calf muscle stress too high, but people who are seriously overweight or have achilles tendon injuries should still run with the forefoot. The top athletes in the long-distance running world all run with their heels, which saves effort. The disadvantage is that the bones are overloaded when landing, and the ground is uneven and easy to be injured. It is recommended to use the foot center for long-distance running, so that the bone load is distributed more evenly. But I suggest that you can choose a more suitable way or use it alternately according to the venue and distance.

Skill training: Skill training can reduce the singleness of long-distance running training and exercise muscles. As a senior coach, the author gives abundant suggestions: for example, kicking ass with heel; Run backwards; Run sideways; Pick flowers (hands landing); Climb the stairs and run with your knees up; Run and jump forward in small steps; Jump on one leg; Jump your legs; Jump and run. On the one hand, these forms can reduce the boredom of long-distance running training, and the most important thing is to exercise different muscle groups.

Third, the entry-level runner: jogging

For the sake of health and good physical condition, everyone chooses running as a way of exercise, just like playing the piano. We don't want to take part in long-distance running and marathon just as we don't want to take part in the senior high school entrance examination, but in fact, you also need teacher's guidance.

Many people have not done any exercise for a long time and are overweight. If you want to start running now, I suggest you calculate your body mass index and choose to walk or jog according to this index.

Body mass index (BMI) = weight/height squared. If your weight is 75KG and your height is 1.8m, then your body mass index = 75/(1.8 *1.8) = 23.1.

Body mass index is lower than 18, and the body weight is low. Although it is beneficial to running, it is necessary to rule out whether there is illness, anorexia or overeating.

The body mass index is between 18~26, and the weight is normal, which will not affect running.

With a body mass index of 26~30, you are slightly overweight. It's better to walk faster than to run at first. If you think jogging is ok, you can run, but you must slow down.

If the body mass index is above 30, it is obesity, and the risk of running is relatively high, so we should start from walking. Be sure to consult an experienced doctor before starting training.

Many people who lack exercise set high demands on themselves at first, but in the end they reacted strongly when running, felt depressed and gave up. This is actually a pity. The author suggests that you'd better start with a walk or a brisk walk. You can jog when you are in a good mood.

Ordinary people run for 3-4 hours a week, 1 time, once every two days and three times a week is enough. During operation, the pulse should be 70%~80% of the maximum pulse. At this time, you should feel relaxed, not panting.

The suggestions are as follows:

Physical examination and professional consultation;

Buy professional running shoes and clothes;

Find like-minded running friends;

Do warm-up exercises before running;

When running, the whole sole touches the ground;

Erect;

Cutting nature should not be too large;

The rhythm is natural and the arm swings naturally;

Breathe through the mouth;

Give the body time to adapt to the new burden;

Don't rush to speed up, first increase the number of runs and the time of each run.

The author gave a 30-minute introductory test. We put it in the picture and text, and members can make a test against it. If the second half takes much more time than the first half; The second half also feels difficult; Stiff muscles; That means you start too fast and have too much load. After 2 days, continue running and slow down. If you still feel uncomfortable, you can start by walking quickly. If there is a problem with walking fast, then you must consult an experienced doctor in sports.

As a top runner and coach, the author gives his jogging training secrets:

Scheme 1: Walk for six weeks first: walk for half an hour at a time, then gradually extend it, and reach the goal of walking 1 hour after six weeks. Next is 10 week jogging. In the jogging stage, slowly use running instead of walking. If your obesity index is still too high, you should take your time. Jog for 30 minutes three times a week, with a 2-minute walking interval between each jog.

Option 2: Long interval walking jogging for 4 weeks: For some people who don't want to change from fast walking to running, you can use long interval walking jogging. Next, jog at short intervals for 4 weeks. Remember to do 10 minutes of warm-up exercise before running; After jogging, you should also slow down for a few minutes.

After passing the above two schemes, if you can run for half an hour three times a week effortlessly. Enter the runner stage: according to the next 12 week plan, run three times a week, and you can run 30KM in the last week.

Remember that running must be patient, step by step, and don't rush for success. It takes time for your body to adapt. Even if you won the long-distance race championship at school before, it's not anymore. Exercise as planned, don't be misled by others, and run fast. Remember that you are not someone else's sparring partner.

The increase of weekly training intensity should not exceed 15%, otherwise it is easy to get injured. Don't get fat at once, and increase your exercise every week.

Now that you have started running, please stick to it regularly. Don't fish for three days and dry the net for two days, so your level will always be spinning in the same place.

Fourth, embrace long-distance running.

Maybe you think jogging is enough, but if you like running enough, jogging is definitely not enough. It is understandable that you may be eager to take part in the competition. Think about it, many people around us are taking part in the 10 km race, half horse, all horse.

If you have a talent for running, your skeletal system is strong enough, your running time is far more than 1 hour, and you are ready for the competition, you can take part in some amateur competitions as a start.

It takes talent to get good grades. The muscle fiber composition of sprinters and long-distance runners is different. Top long-distance runners have higher slow muscle fiber content, and they can reach 10 km in 35 minutes with casual training.

The author gives a training plan for participating in the competition. From now on, you are not a pure runner. You need to go out for training for at least half a day four days a week. The author gives a six-week training plan of 10 km and a six-week training plan of half marathon. 25 km 6-week training program. This training plan is very detailed, including jogging, interval running, gentle long-distance running, speed running and so on. The author suggests that you should keep running at a constant speed in the race. Many people are particularly excited at first, and then they have to slow down.

Marathon, 42. 195 km, is the top runner. 20 15 north Malaysia registered more than 60,000 people, and finally more than 30,000 people participated. The brand value of North Malaysia is comparable to that of Super League and CBA. Marathon training is different from other races. If you want to have achievements, you must persist all the year round and run at least 3~4 times a week.

Marathon running is risky, and you can hear the vicious news of sudden death every year, so if you want to participate in the whole race, you need to see a doctor for a check-up. The author also gives a detailed training plan of 10 week according to the marathon results of different goals. The book also tells about cross-country running, mountain running and extreme running. Those who are interested can read the original directly.

5. Running suggestions for children, women and the elderly.

The above are running suggestions for the general population, so do you have any suggestions for children, women and the elderly to run?

1, children

Aerobic exercise helps children control their weight and improve their oxygen intake. At the age of 12, 70% of slow muscle fibers are developed and activated, which has a decisive influence on aerobic endurance activities in the future. Children are generally not heat-resistant and sweat glands are not fully developed, so blood will flow to the skin area instead of sweat evaporation and heat dissipation. Excessive exercise will lead to insufficient blood supply in the exercise area.

For children, the best age to develop their sports talent and ability is 6~ 12 years old, especially their coordination and reaction ability, but their training should be based on randomness and fun, and the more forms, the better. Children can practice some interesting running, such as barefoot running in suitable venues, directional running on mountains, forests and grasslands with compasses, obstacle running in mud pits or streams, cycling and swimming alternately, and so on. As long as they sweat happily, they can effectively improve their endurance.

The author suggests that parents should not let their children specialize in long-distance running prematurely, and the best physical fitness for long-distance running appears in adulthood. Besides, the marathon is really meaningless to children. Now you can see many marathon child stars, and 10 can still run marathons. Perhaps their parents are still proud of it, but the author lists many record-breaking marathon child stars, and none of them can finally reach the forefront of the world. Moreover, the International Marathon Medical Guidance Association recommends that marathon runners should be at least 18 years old. Jockey Club poses the risk of bone deformation of minors, and may also lead to fatigue injury.

2. Women

For women, women are influenced by estrogen, and the water content and fat content of muscle tissue and connective tissue are higher than those of men, so they are more elastic and flexible. However, because of the fat content, the fat content of amateur female runners is generally 20%~25%, which is significantly higher than that of men's 12%~ 17%. Therefore, women will lose 10%~ 15% of their physical strength than men. Moreover, the proportion of women running is getting higher and higher, and the female marathon participants in the United States can reach 40%. However, there is a problem worthy of attention, that is, the safety of female fun runners. The author also gave many thoughtful suggestions: for example, go running together; Avoid dark places; Don't be found to be formal; Carry self-defense equipment, such as tear gas, pepper spray and electric batons.

3, the elderly

The physical function of the elderly has deteriorated in all aspects. Compared with 30 years old, the average functional deterioration of 75-year-old people is 70% of that of 30-year-old people. The vital capacity is only 56%; The brain weighs only 56%; The maximum oxygen uptake is only 50%, and the number of taste buds on the tongue is only 35%. Generally speaking, through exercise, the body of the elderly can be 20 years younger, and a trained 70-year-old can be as good as a 50-year-old. At the age of 50 in 2003, the author set a new record of Germany 10 km with a score of 32 minutes 3 1 sec, which was 87.7% of his best score.

My advice to the elderly is to warm up more, avoid bone injury, pay attention to exercise time, not speed and distance, and increase exercise load step by step, with a small increase and a long time. For those elderly athletes who participate in the competition, excessive exercise is harmful, and health is far more important than performance.

label

Running is a gift from God to mankind. Running can help you stay healthy, make you smart and make you addicted-a happy and harmless addiction. You can run on the playground, on beautiful forests, hills and country roads, on the treadmill in particularly cold winter, and enjoy running in the cold wind and heavy snow wearing thick functional clothes. You can also run when it rains. Some marathon runners have achieved good results in this weather, because rain can effectively cool down.

Run scientifically, and you can easily enjoy the benefits of running!

Book integral