Everyone who runs wants to run fast, well, right, and avoid injury. But from “can run” to “can run”, the difference is a whole set of systematic learning. From daily training to official competition, how should we follow the scientific plan? Let’s take a look at the following mistakes. If you haven’t, you must be an excellent science runner.

Ignore warm-up

Warming up sounds like an old tune, but most people still often ignore it. Novices would feel that they didn’t intend to run far, and it would take more than ten minutes to warm up, which was a waste of time. Many senior runners want to quickly improve their grades and want to spend all of their time on class schedule training, and they will unconsciously spend their warm-ups in the past. In fact, if you start jogging without warming up, the most direct consequence is your unsatisfactory performance; when you run to 20 minutes, you will feel very tired and your overall performance will be greatly reduced. Secondly, because the muscles as a whole are in an inactive state and the joints are not active, the possibility of injury will increase.

No stretch

The most direct consequence of not stretching after running is soreness. In addition, improper stretching can also cause thick legs.

Run too hard when it should be easy

Running is not as fast as possible. The truly scientific training method is a combination of relaxation and relaxation, and a combination of work and rest. If you choose to run hard when you should run easily, you may face a period of low tide next. Really good periodic training will allow you to train at different speeds, intensities, and distances in different periods, so that physical fitness, technique, and muscle strength can reach the best condition and play the best level on the day of the game.

Endure the pain

Being injured, forbearance is the most undesirable. We often receive questions from runners in the background: “I have a meniscus injury, can I still run?” “I have patella inflammation, when can I run?” After the injury, the first choice should be to seek medical attention immediately and follow it carefully. Medical advice. Many runners who will never say goodbye to running have only minor injuries at the beginning, which can be cured by adjusting training and rest; but because of their negligence, some even choose to forbearance even after hearing the doctor’s advice, and eventually develop into irreversible. The irreversible pain can only say goodbye to running forever.