Why do you run? Different people have different reasons. Whatever your reason is, there's one thing we can be sure of: Running is much better injury-free. In his book, Dr. Jordan Metzl's Running Strong, Metzl has the perfect suggestions for enjoying your running without losing your well-being (健康). Here are five must-follow rules for injury-free running:
Train for your level of fitness and your goals.
Don't run more miles than your body can deal with. If you run for fitness and your goal is about 30 minutes a day, that's cool. But if you are just starting out,
Wear the right shoes for your feet.
You will hear lots of opinions about whether running shoes really help prevent injury and whether you should even wear them. And some of you may need a little added assistance from inserts (鞋垫).
Be honest about how much sleep you need and stick to it. The cool runner is the one who wins the race. Sleep will get you there.
Fuel (提供能量) your body right for running and recovery.
And after a workout or race, you need to deliver nutrients to all the body rebuilders in your muscles, so they can do their job and get you back into tip-top shape for your run tomorrow.
Pay attention to pain.
When pain changes the way you run, stop running. And use dynamic rest (动态休息) to stay in shape until you are back on your running feet.
A. Get seven to eight hours of sleep every night.
B. Try to find out what is going on and treat the pain.
C. you need to get there slowly.
D. Running should be seen as fun rather than pain.
E. It is because of the health benefits, including lowering your risk of disease.
F. The right running shoes can help correct foot-movement problems that lead to injury.
G. A good pre-run meal plan is one that keeps you stepping strong.
