지영도영
내 몸상태에따라 강도를 조절하는게 정말 중요하군요
How to run farther while reducing the risk of injury
2024.11.05 10:19
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Recently, as more people pay attention to health and well-being, interest and participation in running are increasing.
However, beginner enthusiasts often run too fast in their desire to improve their running skills, or
It is said that many people get injured by trying to run too hard.
I'll introduce ways to run farther while reducing the risk of injury.
Breaking free from stereotypes about learning
That doesn't mean you shouldn't try to run farther, faster, or more often. Because there is nothing more boring than running the same 5 km three times a week repeatedly. Gavett says that the most important thing for building confidence and improving is to safely and gradually increase the intensity and volume of your running.
The common '10% rule' that suggests not increasing distance or speed by more than 10% each week has been found to lack scientific evidence. Meyer states that it is not proven to be an effective way to prevent injuries. A study from Groningen University in the Netherlands actually showed that runners who increased their weekly training volume by up to 50% each week had injury rates nearly identical to those who followed the 10% rule. Additionally, research conducted at Aarhus University in Denmark found that beginner runners who increased their training volume by an average of 20-25% had a lower risk of injury.
Individualized personalized development method
Dr. Gabet recommended the Acute-to-Chronic Workload Ratio (ACWR), a personalized guideline for runners seeking improvement. Gabet explains this guideline as "considering the practice volume run this week (acute workload) compared to the practice volume run over the past four weeks (chronic workload)." (If there are no records of running for four weeks yet, you can first build your basic fitness with relatively comfortable training during the month you start running, and then use this ratio to continue progressing.)
Gabet explains this as a "feedback cycle." Each time you increase your distance or speed and practice more, check your feelings immediately afterward ("I easily went over the hill!") and also within 48 hours ("My legs are so sore"). Gabet states that by paying attention to these two types of feelings, you can gather the necessary information to decide whether to further increase your practice or focus on recovery.
In summary, depending on how well one recovers after running,
It is about checking whether to increase the running time and how intense the workout should be.
It's not about blindly increasing practice from today, but rather deciding based on a feedback cycle.
Are you ready to take your learning skills to the next level? ^^
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Comments 14
- 감사와행복
나이나 몸상태에따라 강도와 거리 늘리는게 중요하지요 전 나이가있다보니 의사쌤이 러닝하지 말라고해서 요즘은 빠른 속도로 숨이찰 정도의 강도로 걸어주고있지요 내몸에 맞게 운동하는게 최고인듯 싶어요
- 주안맘0413
러닝하지 말라고 하셨군요. 빨리 걷기가 도움이 되겠네요.
- 서여사
자신 몸상태에 맞게 해야겠죠 잘봣어요
- 주안맘0413
내 몸상태를 잘 파악하고 운동하는 것이 좋은거네요.
- 깐데또까
맞아요 무조건 오늘부터 연습량을 올리는건 좋지 않은것 같아요 좋은 정보 감사합니다
- 주안맘0413
무조건 많이 , 많이가 아니라, 내몸상태를 잘 파악하는게 중요한듯해요.
- 슈빠
10%법칙... 저도 들어봤는데 그게 아니라는 거군요. 하기야 그렇게 하면 너무 과하게 몸을 혹사시키는 것 같습니다. 무리하지 않게 천천히 조금씩 자기도 모르게 늘려가는 게 중요하다고 생각합니다.
- 주안맘0413
맞아요. 몸을 혹사 시키는 거지요. 무리하지 않는 것이 중요하네요.
- 아침햇살77
러낭 자료 올려 주셨네요 여건 되시면 달리기 좋아요
- 주안맘0413
달리기 해보고 싶은데.. 아직은 도전은 못해 봤어요.
- 은하수
런닝도 조심해서 해야겠어요 강도를 서서히 조절하면서요
- 주안맘0413
무조건 많이많이가 아니라, 자신의 상태를 잘 파악하는것이 중요하네요