Is using a treadmill not as effective as running outside? Experts answer 3 common myths among runners
Is using a treadmill not as effective as running outside? Add 3 actions to simulate outdoor training situations
Modern people pursue health, and many people have exercise and fitness habits. Outdoor sports are limited by the influence of weather and air. Engaging in indoor sports can avoid interrupting exercise habits due to bad weather and poor air quality. Most people choose treadmills to exercise their heart and lungs during indoor sports, but some people may wonder why they can run 3 kilometers on a treadmill but are out of breath after running 1 kilometer outdoors. In fact, the conditions of treadmills and road running are different, and the help they can give to the body is also different.
Running outdoors will be affected by the slope of the terrain, the straightness of the route, and the resistance of the wind, while running on a treadmill is more like running and jumping in place, so the two are still different in terms of exercising muscle groups and cardiorespiratory capacity. If you want to use a treadmill to exercise your road running ability, you need to adjust the treadmill to simulate outdoor conditions or change your running habits, which will be more helpful for building muscle strength, such as increasing the incline of the treadmill and running on the treadmill. By amplifying your steps, etc., you are more likely to have the effect of practicing running outdoors.
But “simulation” is not “reality” after all. To participate in road running activities, you still have to go through the process of real-life training.
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I have “iron legs” the day after running. Can I still continue running the next day?
After exercise, be sure to do appropriate exercise treatments to relieve the soreness caused by exercise. Generally, adequate exercise management is done. After a night’s rest, there is not much muscle discomfort the next day, which means that the exercise intensity and exercise management are reasonable and effective, and the same intensity and treatment can be continued the next day. sports.
If your muscles are still aching after a night’s rest, it means that the intensity of the exercise is too strong, and you should get enough rest before continuing to exercise. When you resume exercise habits next time, you should moderately reduce the intensity to avoid muscle soreness. If you continue to practice when you feel uncomfortable, it will aggravate the discomfort. You should take sufficient rest, adjust the intensity and post-exercise handling before continuing to exercise.
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How to stretch before running to avoid injury? Will running wear down cartilage and cause degenerative arthritis?
Should I stretch as hard as I can before running? Stretching before exercising or running is an action to reduce sports injuries! The key to whether it causes muscle strain lies in the method of stretching. In fact, warming up your body before exercise and stretching Lajin after your body is warmed up will have a significant protective effect on muscles and joints. However, you should pay attention to avoid stretching in a bouncing manner when stretching, and it is not advisable to stretch too fast. Stretching and always paying attention to the limits of your flexibility can reduce the possibility of muscle strain and effectively reduce sports injuries.
Will running wear down cartilage and cause degenerative arthritis? This is a wrong statement! Proper walking and running are good for joint health. Not only will they not wear out cartilage, but they will help the metabolism of knee cartilage. Some people may also worry about degenerative arthritis, but people who develop a running habit for health are less likely to develop degenerative arthritis than those who don’t.
If you are worried about injuring your knees, you should pay attention to warming up before running and stretching after running. You must also follow the following principles: participate in intensive sports training, and if you have problems, discomfort or injuries, seek medical treatment as soon as possible and return to the exercise treatment stage. Exercise prescriptions guided by a doctor’s diagnosis are required, such as core exercise prescriptions under diagnosis. Exercise treatment is required first. Only after there are no symptoms in sleep, daily life, work, sitting, standing, walking, and walking up and down stairs can further participation in intensive exercise training be considered. , and seamlessly connect with each other step by step, receiving the coach’s special basic physical fitness and the training schedule of special sports.
Exercise is like a health check-up. We can check our physical condition through physical activities, know where we feel uncomfortable, and then perform treatment and training on the uncomfortable areas to restore the original physical condition, and even further improve our physical activity ability to achieve treatment. , protection, training and strengthening effects. Therefore, when running or doing any exercise, as long as you adhere to the concept of “exercise is like a health check” and solve the pain wherever it hurts, you can easily dispel many myths.
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