Last week, I met a friend whom I hadn't seen for a long time. I learned that she had been running regularly, but I never expected the changes to be so significant!
She has lost weight! Her face has become smaller, her skin is more radiant, her shoulders and back have become thinner, and her waist and abdomen have become firmer...
She looks in particularly good condition, even more youthful and energetic than before. It feels like she's a completely different person!
In April 2024, I started running. At that time, I didn't know about "slow-paced running", nor did I understand concepts like pacing, stride frequency, or aerobic heart rate. These were all too professional. I simply wanted to run, put on my sports shoes and went out to do it.
During the first month of my running, several friends were inspired by me and also decided to give it a try. In the first month, we could still see everyone checking in with each other. But by the second month, very few people were doing it anymore. Eventually, only I continued to run.
Then, everyone will surely ask - why is it said that running is beneficial, but very few people manage to stick to it?
It's because the "perseverance" you think of is actually "resisting stubbornly". You think you are running, but in fact, you are harming your body.
Many people have heard: "Running depends on perseverance. Just get through it and everything will be fine. So, in order to complete the '5-kilometer' check-in, people tend to over-exert themselves.
They run with plasters on their knees when they feel uncomfortable, and spray medicine on their swollen ankles. With the last bit of willpower, they grit their teeth and force themselves to finish the run.
Experts have long warned: 80% of the joint injuries caused by running are related to "excessive" running. During running, the knee has to bear 3 to 5 times the weight of the body.
Long-term excessive pressure, once causing the wear of the knee cartilage to exceed its repair capacity, will trigger pain.
If one continues to run and causes synovitis, meniscus injury, and knee fluid accumulation - these irreversible injuries, one can only give up running.
Running is an art of communicating with your own body. True persistence lies in finding the balance between "running" and "stopping".
Here are my 3 running tips:
1、
Don't focus on the amount of running or speed. Don't start by running 5 kilometers right away, and don't run every day. A body that hasn't engaged in intense exercise for decades simply can't handle running that much.Start with 1 kilometer or even 500 meters, take a break after every run, or run twice with a one-day rest in between. Control your heart rate and mainly do slow running to allow your body to adapt first, and then you can talk about persistence.
2、
Do not blindly increase the running distance. The increase in running distance should not exceed 10% of the previous month's running distance. For example, if the total running distance this month is 100 kilometers, the maximum for next month should be 110 kilometers. Distribute the increased distance evenly across each running session to give the body sufficient time to adapt.
3、
Unconditionally trust your "super intelligent" body. If the knees, ankles, hip joints, etc. start to feel pain (not muscle soreness), stop running for a week! After a week, if the pain is gone, start again from the initial running distance and gradually increase it. Similarly, if breathing becomes rapid and uncomfortable while running, slow down immediately until the body adjusts to a comfortable breathing (enough to speak normally).
When you truly persevere, the surprises are far beyond imagination! What you gain is not just the standard numbers on the health check report, the firm and smooth skin, or the upright and healthy body shape.
The deeper change is in your heart: After undergoing the refinement of running, your mindset becomes firmer and fuller, and you are more calm and confident when facing life.
The self-discipline brought by running will shine through in your daily life, and you will become more positive and sunny.