I heard that Aunt Wang next door runs 5 kilometers every morning, and after three months, her knee hurts so much that she can't climb stairs? More and more people are posting on their social media accounts about running and checking in, but what have those disappearing figures experienced? Today, let's uncover the "invisible traps" that nobody tells you on the road to losing weight through running.
1. Knees: The most easily overlooked victim
1. Chain reaction of incorrect posture
When the foot lands on the ground, it feels like stomping, and leaning forward feels like bowing. These common mistakes can cause the knee to withstand an impact of 3-5 times body weight. Imagine hitting joints in the wrong position thousands of times a day, even the strongest knee would protest.
2. Sudden increase in danger game
Run 3 kilometers last week, challenge 10 kilometers directly this week? Before the synovial membrane of the joint can secrete enough lubricating fluid, the cartilage is already working under overload. It is recommended to increase by no more than 10% per week to give the body time to adapt.
2. Arch of the foot: an underestimated shock absorption system
1. The hidden cost of flat feet
When people with naturally collapsed arches run, the plantar fascia is like an overly stretched rubber band. Long term exposure may lead to plantar fasciitis, which is as painful as stepping on broken glass when getting out of bed in the morning.
2. The Art of Choosing Running Shoes
Running a Marathon in Board Shoes? It's like participating in a mountain climbing competition with slippers. The shock absorption design of professional running shoes can disperse more than 30% of the ground reaction force, so as not to turn the saved shoe money into future medical expenses.
3. Heart: Warning device for excessive exercise
1. Red signal for heart rate overload
When the watch displays a heart rate exceeding 180, are you still gritting your teeth and persevering? The heart is like a wet towel being held tightly, which may induce myocardial micro damage. Remember the strength criterion of 'being able to speak but not sing', this is the safety threshold.
2. The blood pressure risk of morning runners The low temperature in winter mornings can cause blood vessels to constrict, increasing the risk of blood pressure spikes by 40%. Suggest waiting for the sun to come out before setting off, or doing an indoor warm-up for 10 minutes before going out.
4. Muscles: Hidden dangers of imbalanced development
1. Overdevelopment of the front thigh
Only practicing running without stretching? The muscles in the front of the thigh will act like inflated balloons, forcefully pulling the patella off the track. Yoga or swimming twice a week can effectively balance muscle strength.
2. The cost of laziness in the core muscle group
The swaying running posture indicates that the core is slacking off, which will make the lumbar spine compensate and exert force. Try tightening your abdomen while running, like being ready to catch a basketball thrown by someone at any time.
V. Metabolism: Unexpected Countereffects
1. The vicious cycle of cortisol
Running for an hour every day without losing weight? Perhaps stress hormones are causing trouble. It breaks down muscles into energy, while fat firmly adheres to the body. Adding strength training appropriately can break this vicious cycle.
2. The trap of overeating after exercise
Rewarding yourself with a cup of milk tea after running? The results of 30 minutes of exercise are instantly reset. High GI foods can cause insulin to fluctuate like a roller coaster, so choosing a combination of protein and whole grains is more wise. Don't rush to give up running when you see this, these risks can be completely avoided through scientific methods. Starting tomorrow, try setting the running app on your phone to "beginner mode" and write a gentle love letter to your body. After all, what we want is healthy and thin, not perseverance with scars.
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