One person, one road, and one running shoes. As long as you can move, you can run. For those who want to play with their bodies, running is one of the lowest and most popular sports. In recent years, Taiwan has been experiencing a "crazy road r...
One person, one road, and one running shoes. As long as you can move, you can run. For those who want to play with their bodies, running is one of the lowest and most popular sports. In recent years, Taiwan has been experiencing a "crazy road run" trend, and there have been more than 700 competitions in Taiwan a year. Fubon Group Chairman Cai Mingzhong, famous host Wu Danru and others are all lovers of road runners. What is the charm of running? What should I pay attention to when I start practicing after I am 50?
59-year-old body is suitable for coaching Jin Daoichi and his wife Olivia, both road runners. Running is an interest and a channel to relieve negative emotions. Olivia recalled that the year he started practicing, a friend happened to pass away. Seeing that she was in a low mood, the gentleman invited her to run together. "I just want to make myself very tired. When I come back, I open my trouser to the maximum, and then fall back and fall asleep." The sweat took away the rind water, which also made her realize that running was really not difficult as long as she walked out of the house.
practiced it. Guo Fengzhou, lecturer at the Department of Information Management at Dongwu University, is also the secretary of the Super Marathon Association of the Republic of China. He has been committed to promoting Taiwan's Super Marathon Sports for many years. In the school's teaching staff running group, he saw that the oldest runner, who was 60 years old, started running and was still running at the age of 77. He believes that running is very suitable for the sports of the 50s generation: practicing running will make your body healthy, and participating in running groups can make friends, travel abroad and travel conveniently. The three major needs of the senior year are met at one time.
The young people who are 20 and 30 years old are practicing running. They pursue speed and achievement, and their goals are strong. Safety should be the main consideration for training at the age of 40 to 65. Jindaoyi suggested that middle-aged people should not be impatient when practicing running, and should adopt the "stacking" training method to gradually increase time and frequency.
According to the definition of the WHO, the world's health organization, adults want to improve cardiopulmonary function and reduce the chance of chronic diseases. It is best to have aerobic exercise with a heart rate of 60% in a week for 150 minutes. Take jogging as an example, beginners can allocate 150 minutes in a week. It doesn’t matter if you run for a day or just run for a day, and you must have enough time to recover.
If you don’t have the habit of running, what should you do if you really can’t run? Guo Fengzhou said that the generations after 50s can start practicing from the fastest way. If you walk fast, your heartbeat should be twice as fast as usual. After exercising strength in the lower limbs, you can try "running and walking". It is better to run for 15 minutes than to run for 3 minutes or 2 minutes, and run for an hour of movement alternately. By gradually stretching the former and shortening the latter, you will be able to successfully run the entire journey.
The jogging habit that you want to maintain is two important points: cardiopulmonary function and muscle endurance. The better the cardiopulmonary function, the longer you can run. The muscles have strong endurance, which can improve running speed and time. To strengthen cardiopulmonary function, you should first test how long you can run while maintaining a maximum heartbeat rate of 60%, and gradually extend the running time. If you want to strengthen your muscle endurance, you can put on a sling, pull a sling, or do muscle training exercises such as squats, abdomen, and flat support.
Jogging in the right posture is one of the best ways to maintain your kneesMost people think that running only requires double legs. In fact, jogging is a whole-body exercise. Jin Daoyi pointed out that the upper body is responsible for balance when jogging, and the lower limbs, core, back and leg muscles will follow. People who focus on the lower body and ignore hand movements or running postures are easily affected by movement.
In the correct posture of running, you must first turn your eyes forward and your chin backward. Remember not to lower your head to avoid affecting your breathing. Relax your shoulders, straighten your spine, and slam your arms like clockwork in front and back can help you balance and avoid falling. When running, the center of gravity should fall in front of the body, and the side looks like the front of the body, rather than "sitting" on the thighs. The front foot palm first touches the ground, and the back foot falls. During the process, the knees remain bent and should not be straightened, so as to reduce the pressure on the knees.
In the past, the saying "running knees" was circulated in the square. In fact, running in a correct posture not only does not hurt your knees, but is one of the best ways to maintain your knees. Guo Fengzhou said that when running, the bones of the thighs and calf will hit the half-month soft bones of the knee. Previous medical commentaries believe that soft bones will disappear due to wear. But the latest medical certificates show that as long as you have sufficient rest, the half-month soft bone that is slightly worn due to running can recover and its function is better than before.
In addition, there is a bursal near the half-moon soft bone. When the soft bone is hit, the bursal secretes bursal fluid, allowing the half-month soft bone to absorb and relieve the function of sanitation. The half-month soft bone that is not used is like dry vegetable and melon cloth, lacking flexibility. People who often run will have stronger thigh muscles, knee bones and nearby belts. "It's more harmful to your knees than running, sitting at home watching TV all day without moving," said Guo Fengzhou.
In addition, plantar fasciitis commonly occurs in runners is caused by excessive exercise. Guo Fengzhou reminded that many people will run too intensively in a short period of time in order to rush to participate in the competition in accelerating manner. The continuous retraction and opening of the plantar fascia will cause inflammation if it exceeds the endurance. When running, you must wear running shoes that can protect your feet and absorb the ground, rather than ordinary flat sports shoes. Remember to have enough rest to avoid damage and run for a long time.
The urban air is inequality and the scorching summer heat are difficult, which are a big challenge for runners. Jindaoyi suggested that choosing to run in early morning and at high humidity is not only good in air quality, but also cool.. In the space part, you can choose a closed space with fewer cars and many trees. If you are really afraid of silence, you can also run a jogger indoors. But the disadvantage is that running on a jogger, you can exercise less gluteal muscles, and you cannot achieve the hip lifting effect of general running.
In the Greater Taipei area, Guofengzhou has two specially recommended training locations. One is the corridor or inner green area of the Chungzheng Memorial Hall. The forest can filter the air and bring a clear and clean body. The other is the Erziping Trail on Yangming Mountain, which is known as the "Butterfly Corridor". The temperature in the mountainous area is lower than that of the flat ground and there are many trees, so it is very comfortable to run. In addition, you should also remember to prevent sunburn when running to avoid damage and spots.
After running, you can eat boiled eggs, drink beans and other foods to supplement protein. In addition, drink water after running for a short distance of 3 or 5 kilometers. Take advantage of the opportunity to eliminate the excess of the food by sweating, which is beneficial to the health of the kidneys. If you sweat a lot after the competition, you need to replenish the electrolysis quality.
After 50, you will not win the road running, and it will be better to be healthy.Middle-aged people are practicing running. The biggest obstacle is actually their own inner demons. "The most difficult thing is the 5 minutes before stepping out of the door," said Olivia. She started to train at the age of 57, and at first she ran very hard for 100 meters. But seven months later, she completed the first 3K (3km) tournament. She also saw people of the same age who could participate in a 21-kilometer half marathon in one and a half years. As long as you practice step by step, you will definitely see the results.
Guo Fengzhou encourages runners to participate in road racing more often, and no matter what the success is, they will win happiness and health. The goal of the competition after the age of 50 is not to be named, but to run without pain and keep smiling at the end. Even when you reach the age of 70 or 80, you don’t have to make a strong bid for the finals, as long as you go on the field, you will win. "If you dare to register, you are Uncle Yong!" he laughed.
He has been running for more than 30 years and regards running as a way to maintain his body. The body is suitable for improvement, the whole person is energetic and walks with style. Your body can be better than your peers and you won't feel tired easily. In addition, sweating a lot during running can eliminate excessive flakes and sugar taken during eating outside, reducing the guilt of enjoying delicious food.
"The chance to run once is to seize the opportunity to help your health and get extra points!" Guo Fengzhou said. He often had a date with his runners. Dopamine is secreted by the brain during exercise, which makes the mood calm. Complete your goals and feel fulfilled. Talking and laughing with runners is a great joy in life.
The running life that starts at the age of 50 may be like the novel Haruka Murakami said: "It is really a great thing to be able to run without regard for everything, at least in the end, without any use!"
Original text: 50+(Fifty Plus)
