Be cautious on long-distance running: More than 4 hours of exercise per week is not as healthy as you think.

In the past few days, the WeChat on marathon damage to the human body has spread widely. Doctors at the Beijing Jishuitan Hospital have written articles to talk about the meniscus, knee joints, running distance and preparation work. You can use this as a reference for running.

Running is the most basic exercise in all sports. It is also the sport with the lowest technical content. At the same time, it is one of the best exercise methods to consume calories. It can improve heart and lung function, promote body metabolism, and increase muscle and muscle endurance. However, although the technical content of running activities is not high, but to do long-distance running does not damage the health, you really have to pay attention!

Someone is not suitable for long-term running

Some people are not suitable for running as a long-term exercise program, such as lower limb joint development abnormalities such as knee varus, knee varus, hip dysplasia, athlete's foot and other parts of the disease, or foot disease, such as flat feet, soles Fasciitis and so on. However, there are now some running shoes designed for people with flat feet and auxiliary protection devices designed for people with joint strain that can protect people with these diseases during exercise.

Long-term running will not wear away the meniscus

The main function of the meniscus is to increase the stability of the joints, transmit stress, and protect the cartilage of the knee from wear. Running is a small stepping movement, and the pressure on the meniscus will be relatively small. Unless it is a person who is overweight or has problems with the meniscus itself, it is very rare that the meniscus is worn out due to running.

Correctly run the knee joint

When running, the knee joints are congested with force, but if a person does not exercise regularly, he will run for more than ten kilometers long. The body may adjust to changes in knee congestion, which may lead to knee swelling, joint synovitis. And other issues. If you run by the right way, you can improve the ability to adjust the knee.

Most people are not suitable for long-distance running

The amount of exercise that most people can afford is 3 kilometers per run. A new study published in the United Kingdom shows that there is no significant difference in the probability of cardiovascular disease among those who run for more than four hours a week and those who do not run. It shows that less than 4 hours of exercise every week is not so healthy.

The length of the running we usually say is 3km-5km, 5km-15km is the long-distance running, and more than 15km is the marathon. Running is suitable for most people, but long-distance running and marathons are not suitable for everyone.

Need to adjust body before marathon

In almost every year of the marathon, contestants are dying. Most of the dying people have problems with their heart function. Originally, people were more excited during the competition and were in a state of stress. The heart rate and pulse were higher than usual. In addition to the overload exercise in the game, the amount of blood and oxygen required by the cardiac circulatory system would suddenly increase. If you can't keep up, the runner's heart will have acute ischemia, and excessive exercise can also lead to arrhythmia and trigger cardiac arrest.

It is suggested that runners who want to participate in the marathon race should go to the hospital's respiratory care department, physical examination center or general practice office to do a cardiovascular and respiratory examination before the competition to see if their cardiopulmonary capacity is suitable for participating in the marathon.

In addition, participants should gradually increase the amount of training before the marathon. From 0-10 kilometers, most people need 3-6 months, which is about 15 weeks-30 weeks. Therefore, runners who are recommended to participate in the marathon must begin to increase their training capacity at least three months before the competition.

After the increase in training volume, muscles, joints, and heart and lung functions will be challenged, and some discomfort will inevitably occur. Therefore, it is necessary to gradually and gradually adapt the body to the relaxation of its own limits. This exercise plan is more reasonable.

In the first 3 months of the competition, it is best to ensure that you finish the scheduled distance at least 1-2 times a month. In this way, the marathon will not cause any physical damage.

Running to make multiple preparations

The most important thing for running is to choose a good venue and time. The venue should be as wide and flat as possible. When timing is bad, it is best not to run when the weather is bad.

In addition, the equipment suitable for you is also very important, most people can put on a pair of ordinary running shoes can be running, it is not recommended to buy professional athletes to wear running shoes, because the sole is particularly thin and hard, ordinary runners wearing running easily hurt the knee.

Finally, it is recommended that the majority of friends who love running should remember to do some relaxation and stretching before starting the race or after the finish, so that the muscles can gradually enter the “work” or “rest” state. This can greatly reduce the chance of injury and relieve physical fatigue.