Do you know how to correctly return to the track after stopping for Spring Festival?

2022-06-10 0 By

Are you running or recovering for Spring Festival?If you’ve been running, trust that your body is in good shape.Don’t beat yourself up if you take three days or so off, as the loss of three days without exercise is minimal.If you’ve worked really hard during your training, taking three days off from running can be a break that builds up your stamina.During those three days, your muscles are fully recovered, your glycogen levels are through the glass, and the muscle fibers that were destroyed during training are fully restored, giving the muscles time to make beneficial metabolic changes.For this reason, many runners rest and stop training three days before a marathon.If you stop running for a week, you’re starting to lose energy.After six days, muscles become less efficient at absorbing glucose from the blood – the body’s best fuel for exercise.This also means that you become more dependent on the glycogen stored in your muscles during training and are less efficient at producing those glycogen after training.If you stop running for two to three weeks, your VO2 Max drops by 4 to 20 percent. This is due in part to reduced heart output. After three weeks of inactivity, muscle mass in the heart’s pump chambers drops by about 20 percent.Another reason is that the physical and chemical changes that occur in muscles, the good capillary networks built up through endurance training, begin to diminish.As a result, muscle oxygen uptake drops by up to 8%.To get back on track after a break, follow these steps!Susan Paul, a senior trainer, offers a simple pre-run “test” : Walk for at least 45 minutes before a run and check for muscle or joint pain and any unusual heart or lung discomfort.If there is a problem, it means that the current physical condition of the runner is not suitable for heavy running, it is best to start from light exercise to recover.Even if no problems are found, walking is also very beneficial for later running. Walking can make muscles, tendons, ligaments, fascia, connective tissue and other soft tissues get good exercise and repair, and prepare for the upcoming running.2. When you just resume running, it is recommended to jog a short distance for a few days, jogging 30 to 40 minutes a day, so that your muscles will gradually return to the exercise mode.It’s not a good feeling to be back in training and we may have to feel the pain again.When our muscle memory is restored and we’re back in shape, we can increase or extend our runs.The following is an initial running schedule that can be used as a reference for those who return to running: Stop running for less than 1 week: Maintain the previous running amount; stop running for 10 days; stop running for 70% of the previous running amount; stop running for 15-30 days; Stop running for 60% of the previous running amount; stop running for 30-3 months:Used before running 50% of the amount of exercise interrupt more than 3 months, from light start again 3, as far as possible, avoid to use the treadmill running on a treadmill, stay the same throughout running state, this is likely to reduce muscle tension for a long time, easy to cause injury, especially in the case of your posture is not so correct.Outdoor running, on the other hand, can expose your body to an unpredictable environment. Changes in terrain, weather, and other factors can force you to replace your muscles.4, alternate training one day running, do some alternative running training one day.Strengthen heart and lung function without increasing the risk of injury.For example, 30 ~ 60 minutes cycling, swimming or playing badminton.It only takes a little bit of love to restart running. Start slowly, get comfortable, and increase your intensity, and you’ll enjoy running more and more…(Migu is good at running)