Since no alternative to these things, we must stride.
sand into their shoes make people uncomfortable. If you are running on the beach, and perhaps more comfortable barefoot running some of; the shoes in his hand, not trouble, you can hand one. As long as possible, to step in seaweed (but note that jellyfish), so you have got in shallow, easy to pull out the pin.
As for snow, mostly hate, but not dangerous. When you run, the feet move so nervous, even cold, they will generally not freeze. Maybe when you get home, your feet will feel numb, but will return a short while flexible, so you can dance dance all night. The main problem is the snow date will your car will be covered in mud splashes. In winter, no snow as the face of the plasma that makes your happiness away.
mud is no merit. It makes you spin, get dirty, and if fell on it, you will become the laughing stock of his companions. If possible, avoid it, otherwise be careful.
uneven terrain uneven terrain - such as forest trails and mountain - is not a problem, if you run a top time in the not too long to say. However, if run on uneven ground in a long time, your legs have a stabilizing effect of muscle fatigue, and this will increase the possibility of a sprained ankle and falls. Therefore, uneven terrain, every time do not run too long. Should be particularly careful, do not step into the pit to go, do not let the branches of a tree falling tripping, do not let toe kicked a stone, or stepping on the wet leaves and slippery. If you have heel pain problems, no matter how minor, just do not go running on uneven terrain.
hill when I started running, the slopes as the enemy, on the hillside running more difficult, so my speed is reduced, reducing the pace, and asthma. But I finally found that, if run on the hillside more difficult, it may be some benefits for me. What it is. Running can increase to the high slope thigh quadriceps muscle, improve heart and lung capacity, so that next time you run away to the high slope is relatively easy. Of course, you can not run uphill as fast as running downhill; this is the fact that runners have to accept one.
before you come to a hill, use your speed you can maintain that began to climb. (If you start soon, and then have to slow down to walking only, it is discouraged.) Want to lean forward, shortening your steps and swinging arms, and body movements to make it parallel to the direction of as if he is like a steam engine vehicles, rather than swinging his arms crossed on his chest. Should run uphill as a vehicle to change speed. You need to develop an efficient
kinds of positions, one can have a great strength to overcome the gravity of the position: You can wait until you reach the top and then talk about speed. Then you can allow yourself to celebrate the victory gallop. (But in the game, do not use full throttle when going downhill. That you will be more tired than you estimated, when it reaches the foot when tired half to death.)
Darkness most of us have at least part of the running is carried out in the dark when, or in the early morning or at night. If you agree to the following simple rules, which are not related:
1. To welcome the vehicle running, and always close to the roadside. If you have a car passing by, it seems very dangerous to leave the road. Of course, the situation left the road and enter the dark unknown, there may be trouble. Some people on the so broken ankle, but this is better than a good hit by a car.
2. Wear a reflective vest or light-colored and strong clothing. If you forget, wearing a dark blue sweatshirt to go running, you will be disturbed to see how far away from your car to change direction, there is a markedly different.
3. Are you familiar with the trail in the run. When in the dark where you want to run up the road, look carefully in advance to go to, to ensure that there is indeed no potholes or other trap.
4. Do not directly view the car headlights; bright light temporarily make you invisible. If, as things often do, the driver forgot to lower the beam, you should try to look at the road ahead, remember the shape of the road. Little from the light source and look at what can help to use your less sensitive to light around the vision.
running in the fog and mist in the dark, almost running, the difference is less dense fog to the people today is difficult to see the road ahead. But remember, in the mist, even during the day, the driver can not see clearly as usual. In addition, because they are driving focus, perhaps a sudden case of a runner for the unprepared. Traveling in the vehicle to try to run a small trail, or run in the path or sidewalk.
in a fog, do not wear a gray suit, did you happen to coincide in conjunction with the color of fog, while being invisible. Red and orange and fog can form a strong contrast.
both night and day car, the car must be careful. Yousi opportunity to hurt you little - though not without such a thing. (George Sheehan presents a compelling argument: the runners are popular as a value to society as a threat to the standard. Once one or two beer bottles to throw to you, it is hard not to Sheehan's argument is that some basis.) but some drivers seem only vaguely aware of their position on the road. I said before, against the direction of cars to run is very important, but only one exception: that when faced sharp turns. The inside of the sharp turn, the driver can not see very far, so you should always run on the outside. If the inside run the risk of bumped by a car than to be bumped back to the risk of a vehicle bigger. But if you can not run the narrow road, both are greatly reduced risk.
car brings another danger is inhalation of emissions. I used to have known of carbon monoxide on human health, but until I read Dr Daniel Harry, Dr. Daniel noted that the combination of carbon monoxide and heme binding hemoglobin than oxygen and also close, but not so easy to disappear as carbon dioxide, to circulate in the blood for some time. So, if you carbon monoxide in the air contains a lot of running, your blood has increased the concentration of carbon monoxide. Furthermore, after a full eight hours of sleep, your body only half of the carbon monoxide could be gone.
The lesson is clear: to place as little as possible to the exhaust gas to go running. Even in cities, often less able to find the street and from vehicles.
dog at least every runner will have a relevant experience with dogs. Frances Teti Dracula from a dog bites her running her business education. The dog's owner had to laugh and said: up. He said: A few years ago, in a park near my home, I have a large Danish dogs a bad experience. I picked up a stick under the panic, to not let it approach me. Its owner rushed over and ordered me to throw a stick out.
He said:
He said: sympathy. Instead, you must learn to protect themselves. On how to protect yourself, there are several theories. Some years ago, I probably have tried, and has discussed with many runners this issue, and even running with a veterinary practice to discuss this issue. He provided some insight on dog psychology. Here are the runners are usually the main way to deal with the dog:
to probation with coax funny dog. Some runners in the Unfortunately, the love of Christ is the role played by the wonder dog can cause I do not know you made something wrong.
Richardson roar exclusion method. Stephen Richardson was a dog person, is also a set of detailed studies of dog people. He relied on the roar of this imperative: He said this method is always very spiritual, but to know that he stands six feet three inches. I think if you look as tall as the Richardson, no matter what method will be effective.
next way without the dog. This method is time to see the dog, simply turn a blind eye. However, this method is not spirit. When the dog barks the trouble to you, it is you want to get your attention, unless you make it think it is appropriate to respond, otherwise it will become more dangerous.
runners to do some crazy jump jumping activities. Implementation of this approach have to wait until the time near your dog, not yet reached that critical moment in the prior step to run your business as usual. When the dog is almost flew your body when you suddenly turn to it, given the strange scary roar, earth stop arms, the same as in the madness. Trouble is that a dog will be anxious to think about it, enigmatic man with such a deal is appropriate.
scare dogs naturally do not like people throwing things to it to vote. So if you bend down, pretending to look like picking up stones (stones really do not need to side), then all but the most courageous dog, the dog will usually retreat. If your dog is threatening you often encounter, from time to time you should really throw a stone to it, or to spray it with an aqueous solution of ammonia than three, so you will let it know who the owner. It may continue to bark at you, but it probably did not dare come near you. By the way, are you dry, do not let the dog's owner caught.
these methods are not very insurance. However, as can be seen from the above, the last two still appears to be the best approach. I asked the views of veterinarians who had help to explain why. He explained that the dog is very loyal to defend turf. They will soon find out their territory, and dedication to defend their borders. If a runner passing is to threaten not like the look of their borders, they are generally limited to no harm to Jiaoji Sheng, as a warning. Therefore, the wise runner after seeing the dog, to go across the street to the opposite side to avoid the Holy Land. But when you do not look out of fear. Dogs are very aware of each other's fear to Peter emotions, so it will only become more rampant.
people (harmless), especially on weekends, people are visiting by car out from time to time someone will ask to you. If you go and ask who you are in the same direction, that would be no problem, if you know what he would like to know the situation, drove him to a walking beside you, while telling him he wanted to know the situation. However, if the car heading the opposite direction, you're faced with a problem. You are eager to answer questions, and thus interrupt running it, or just continue to run your step? I have not this problem solved. Sometimes, especially in the car who looked no way, I stopped. Other times, I admit that I always pretended like trance, immediately ran away. When people ask questions, try not to be impatient. I concluded that the crossing is provided on the runners of public trust in our task is inseparable part.
you meet the other person (not a malicious one class), some people will praise you Qiaoqi thumb, or speak some words of encouragement, saying, run You should be waved, welcome to these awards, feel encouraged and grateful.
people (trouble) for some people the most out of that only they understand the reasons, see not a runner. So many people, but when such a person appears, you will see it. Their car after riding in the car loud when you scolded you, throw things into your body, and sometimes also have to cross red charging into the car, so that people would worry about a car. Others gather in small groups, gathered in the street corner, whispered manly enough for you, how the shape of your leg is.
how to deal with this problem, in general, there are three schools of thought. Faction advocates a submissive attitude. Support for the idea of people say, do not ignore them, they will go away.
second school advocates fight back. They suggested shouting dirty words, so obscene gesture: encountered extreme situation, to throwing weapon.
third group recommended that you treat this group of narrow-minded people to casually greeted with a smile, and say almost pull it, so the moment they know what to do.皮特汉拉恩 a runner named the
Perhaps the way there is a consistently effective than the other two methods, but I do not know which one. But I know for sure which approach would be most satisfied with the runners. Recently held a meeting, by hundreds of concerned scientific aspects of sports experts (many of whom are runners) participated. At the meeting, a psychiatrist about the time a single person running a car full of young people by making things difficult. The traffic light runners caught up in a car. He rushed to maintain the original speed, in the trunk and stepped on his foot on the force, and still step on the roof, then stepped on his foot in the hood - to the vehicle left three deep pit, as a sign from his car at the past. The experts meeting in the story are heard cheering standing ovation.
> years ago, shortly after I started running exercise, one day I could not help but eat a meal is a sumptuous lunch: two hamburgers, French fried snacks and processing of milk drinks. I cursed his way home from work I am weak. I feel physically heavy, I think there will be night when running the terrible scene effortlessly afraid. If make it, but also all depend on perseverance, I am sure will not feel any pleasure. The exact opposite,UGGs, that I run faster than the previous day are interesting. I like the floating, almost without touching the ground. My feet as quickly as feathers, gently in contact with the asphalt, sand and grass.
think again the scene of another run. That were not full. I'm working on training to prepare for a marathon race, I would like to make some of their weight loss and thin some. Before I start, I have felt weak. In addition, the weather was very hot, ninety degrees Fahrenheit. I think the last two temperatures running in the same scene, that did not make me feel happy. However, I ran along the runway slow the pace of adjustment to the rhythm, I suddenly realized that it would also be unusual day. So I ignore the high temperature, the asphalt road along the sticky easily ran over and feel relaxed, strong and no weariness. At Greenwich Point - from my
in Riverside, Conn., three miles home in a wooded riverside park, I stopped to drink water, and then ran forward again, while enjoying the swimming geese, rabbits and wild pheasant fly infested view, looking along the Long Island Sound aboard the boat downstream. Towards the end of the run to the high slope of the time, I finally feel a little tired, but does not feel obliged to slow down is not.
feeling from two almost identical supply of nutrition to differ materially from running, you can come to that experience is, our body has the amazing ability to adapt. Another experience is that nutrition is not the most important. You can run a reasonable diet to increase the capacity of the long term, you may have some success, but can not guarantee the right diet and running or in a particular game can achieve good results in the potential. There are in the process of running many other variables.
even professional nutritionists in your room might think that there is no question of the debate is difficult to achieve consensus. For example, a running man to say, fasting is a good idea? This seems to be a rather fundamental problem, one already had the answers to, but in the only forty-eight hours round the clock, or fasting, for a healthy person to say may not be harmful, but an athlete during training period of time if not in this heat supply, we can not expect him to participate in competition to get good grades. no evidence that any time benefits of fasting on the competition. Even for the same regimen, the two reactions may be different,UGG boots, so each of us must look at how their physical condition. Roger Bannister (an authority) in the past said: . As long as people are eating normally and not a partial eclipse, there is no evidence that non-eat special food or extra vitamin supplements can not. I think the fundamental point is that proper diet natural nutrition. say, do seem to have some general principle is worth noting, especially considering the fact: According to some recent studies, inadequate diet phenomenon is surprisingly common.
eat and drink can become incredibly complicated, athlete nutrition in particular. Not long ago a group of researchers gathered at the Leningrad athletes was held on the International Seminar on Nutrition. They come from Eastern Europe, Japan, Brazil, Cuba, the United Kingdom, the United States and many other countries. They will be at the meeting and the next, for we all think is not important to the nutrition section of the fine is not debating. As the meeting was attended by a doctor Qiaozhi Man in the Players will put their attention to bring some small benefits of training factors. also need to master this knowledge. On how a reasonable diet, as long as we have a general understanding on the line. Since we are deliberately made many mistakes - such as a glass of beer or eat a piece of cake, so get very nervous on this issue is almost no reason. Therefore, this chapter only look at some of the athletes accepted the principles of nutrition. I was writing this chapter when the assumption that you already know or can easily find the general rules of nutrition. Until now, you already own, after all, lived such a long time.
should first abandon the idea. Some people insist that there is some There is no such thing. L ・ jumbo Stuttgart and other authorities in the Shell nuts, leafy greens and other vegetables, and fruit-based diet, it will meet all the nutritional needs of athletes. does not require a special supplement of vitamin pills and medicines, and should not rely on these drugs, because people might have created a illusion that they can take to make their nutritional needs are met, and in fact he may still be deficient in protein and minerals. said, lettuce and most of the meat is not normal, including the deployment of appropriate diet is the most appropriate.
In this regard, in fact no real For example, people often put a can of fruit dairy lactic acid as a health food, it combined some of the heat is about two hundred and fifty cards, ice cream with a considerable amount of heat contained in the same. However, if you think the so-called health food store to buy food is better, that's no reason not to do so. And to avoid a large number of those who are now eating into the food we are among the pesticides,Discount UGG boots, herbicides and fungicides, may still be justified to do so. But from the perspective of nutrition, health food and the role of ordinary food the same. (Two notable exceptions are refined sugar and flour, these two foods are no good to us, and to sugar in terms of; there may be considerable harm.)
Many years people thought , athletes need more protein than others. Nutritionists now agree that not the case. You really need to increase the carbohydrate, especially in the run more than one hour ago. The reason is that people have a kind of chemical energy in the food into the role of mechanical energy. This process is more complicated, in fact, such a complex to the point: If you think about it while running the details, you may be concerned to make you could not move paralyzed in the street level. People write Guoji Bu complete this book. (The most concise book is one of the most exciting is the E ・ c ・ Frederic book Just remember, even though the protein is important for other reasons, but the role in energy production is not great. Several studies have shown that low-carbohydrate, high fat diet significantly reduced the energy, while the opposite diet - high carbohydrate, low fat - while filling the energy increases. One reason is to make a certain amount of carbohydrate metabolism energy production needed about ten percent less oxygen. Another reason is that high-carbohydrate diet Nengshi the number of muscle glycogen than normally, the body once the substance into glucose, the energy will be oxidized to Huawei.
All this does not mean eating too much carbohydrate food will make you be something other than than weight. However, this does mean, in your food choices, the best emphasis on carbohydrates rather than fat. One day I pass by Bob Glover's office to go in and see him. That day is Wednesday, Glover plans to take part in a Saturday, a running race, fifty miles. As we sat talking, he kept a piece broke off a piece of raisin cookie to his mouth. In the eyes of a player not to eat this kind of thing is not normal, but Glover knew he was doing. (He won that fifth game, but in the whole
a process of running almost all feel good.)
Glover is the most excellent way previous practice in the long-distance running athletes. It is considered a practice known as co-carbohydrate meal, or more scientific jargon used to is the super-compensation. Researchers have found that if the body within a few days without carbohydrates, and then give a lot of carbohydrates, then the production of muscle glycogen for energy may increase as much as three hundred percent, the result is: the first With more energy; second, can be postponed, may be completely avoided that so-called Just as previous chapters have said, men more likely than women
happen This is because the natural fat women than men, they were able to prevent the depletion of the phenomenon of time is much longer than men.
practice carbohydrate meal, or the recent things. A long-distance runner from Long Island Paul 罗费特施尔 said: compounds in food, in Sweden, a physiologist named Eric Hatchet Terman come up approach. The whole process just a week, although the most suitable time of their physical condition is unique and individual. A long first day, people tired of running. Then three days training in general, very low carbohydrate diet which is rich in protein. In the last three days than usual to eat more foods containing carbohydrates - bread, pasta, cakes, etc., and reduce the protein content. After such nourishment, the muscles can store glycogen is full. (Marathon athletes participating in the study conducted showed that people who eat in accordance with this approach, than do not follow this approach the achievements of people eating better. However, not every long-distance running are in accordance with the guidelines for those who eat too much food containing carbohydrates. Frank Short in accordance with the latter part of this approach (combined consumption of foods high in carbohydrates), but the first part of non-compliance (eating foods containing low carbohydrate). He believes that, during his hard training, when every run is consumed glycogen. He did not consider it necessary to remove his body glycogen) because it has disappeared.
nutrition researchers do not believe that a meal is a food containing carbohydrates. Good idea. Whitman also said that even Eric Hatchet, this is not necessarily always a good idea. He pointed out that each gram of glycogen is combined together with three grams of water, so the increase in muscle weight may prevent muscle action.
a lot of good runners also held similar reservations. Tang Di Dixon (a documentary film producer persons) aged nine years old by two hours and forty one minute to gain his fastest marathon results. He is also the same as Short, did not comply with the requirements in the first part. But he was extremely strenuous running, and then in three days time, plenty of carbohydrates.
carbohydrate meal in addition to the food, the majority of runners like other people eat, and even do not need extra vitamins, no matter how much exercise too hard. But you should note must eat green and yellow vegetables and fresh fruit, which is to allow the carbohydrate and fat metabolism are an important source of vitamins needed. 1200-1500 calories a day (as long as they are from a variety of health food intake),UGG boots cheap, it will enable you to get the required vitamins. Some vitamins if you eat too much, are excreted out. Other vitamins - for example fat-soluble vitamin A and D - are stored in the body, but also in the accumulation of excessive period of time, such as the role may also be harmful. A few years ago, praised the Linus Pauling Vitamin C's role in preventing colds, I take an entire winter in this vitamin. I had a cold, but very minor, so I did not even stop running one day. Winter of next year, in order to test, I did not take vitamin C, I was only a slight cold. Obviously I am a person's test and prove a lot of wood, and I think every day in hot, cold, snow, mud and rain to run ten miles or so, people will have a role in up to become robust. Even so, many runners including a doctor I have talked to, including, are strongly respected vitamin C. On the running man should eat normal food of such a general principle, there is an exception, it is in a running race or a long time not to do so shortly before the beginning of the training, because then the food (at least the quantity of food ) is indeed a great relationship. It is best to avoid a large number of eggs, ham and sausages like the food; the contrary, should be cast to eat toast with jam or honey, or muffins. Some runners will endure a great stack of pancakes (this is before the Boston Marathon, a traditional food), or a good bowls of porridge, but the food so many people feel our stomach expansion, especially in the less than fifty-six hours before the race eat these things. Remember to eat on race day, your energy will not increase how much, had a chance to play this role. Eat something just so you do not feel hungry only.
This may seem common sense is substandard, but the Oklahoma State University conducted a study proved that this is true. Sixty-eight of the university soccer players were divided into four groups. A breakfast steak; the other group ate pancakes; the third group ate porridge. The fourth group did not eat anything. Later in the day, these football players ran two miles. Their action made little difference. In other words, what to eat before running, and even food have nothing to do with eating.
people long ago that trying to run before or during the sugar in the running to save the extra energy approach is unwise. Sugar can cause cramps, nausea, and in some cases, can cause people's blood sugar is below normal over-reaction. However, a recent medical conference, a Mr Warren Stockholm doctors and researchers presented evidence that sugar may increase in energy during running. But the middle of the game trying to eat anything else is meaningless: you can not be digested. Your body is busy pumping blood and oxygen and attention to complex chemical reactions, there is no time to digest food. No matter how hungry you feel (very
likely you do not feel hungry), you will not starve, even in a marathon race will not be hungry during the period.
you really care about is the water. Even the loss of one quart of water can slow down your speed, if the loss of two quarts of water can cause real damage. So in time of fluids is very important. Said earlier, coaches tend to believe that sweating during exercise is a good thing, but drinking water is a bad thing; in the past that will withstand the pain of thirst a player strong. Research conducted on this issue has shown that not the case. Physical activity in the liquid are the best time to add people it is best to drink immediately after the loss of liquid cool (but not cold) drinks.
in the running after only a moment to feel hungry because your body is busy back to normal state. If you just eat, you feel nausea or stomach cramps. I found a reliable way is to wait for your body is telling you it is ready to eat when eating something. Believe it, it knows that is not ready. Prior to this, something to drink on the line. Rudy OM, a Massachusetts cardiologist and long-distance runner, he suggested that a variety of beverages to drink - soup, water, juice, soft drinks, may also drink beer. He explained that when the body loses all kinds of running water, no drinks which make up your loss
loss. He said, let your body the same as in a cafeteria to choose their own, it will find what it needs.
can drink? Many serious runners prefer an occasional glass of beer. There is nothing.
No comments:
Post a Comment