What to do if your feet are soft when you run long distances, and how to solve them when your runnin

Amateurs are true" Answer 1 "Low load tolerance" Answer 2 "Not enough strength" Answer 3 "Lack of red muscle fibers" I suggest you practice running uphill more; Uphill running is targeted aerobic training. Like what; The plateau training of the Yunnan long-distance running team, and the long-distance running provinces in Gansu, Qinghai and other places, they all practiced on the plateau. But if you weren't born in the plateau, you can train in the mountains.

For example, 10*1000 meters uphill and downhill back and forth, run at medium speed when going uphill, and fast when going downhill. In this way, the results will be higher and higher day after day, and when it is time to go down the mountain, the level will naturally be much better than before; It is important to increase the number of red muscle fibers, which are durable and resistant to fatigue. Remember; Red muscle fibers are hard work, you must stick to it, trust me, the most important thing is to lay a good foundation.

A series of aerobic and interval training, as well as ability enhancement training, are targeted professional training. The uphill running I'm mentioning here is the basis for improving my level as an amateur, and I don't know if you can listen to it? But I still want you to do it.

Challenge yourself; That's all I can say. You have to have a good mentality, perseverance and patience. There is nothing difficult in the world, but I am afraid of those who have a heart.

It's up to you whether you can endure hardships or not, I'm just here to make a suggestion. Hope to be able to help you.

Hang on. Most are the same. There is a limit. Pushing that limit past you will feel better.

It's not enough strength, climb more stairs or press the barbell more.

Insist on pressing the soles of the feet for a long time and do pedicure.

1. Prepare for the event. First of all, you should do enough preparation activities before exercising, move the muscles of the whole body, and warm up the body.

2. Don't exercise at high intensity immediately. If you have not exercised for a long time, it is recommended not to do high-intensity anaerobic activity immediately, but to choose aerobic exercise such as jogging or brisk walking.

3. Pay attention to control the time. Don't exercise for too long at one time and put too much weight on your body. If you haven't exercised for a long time, it is recommended to control the exercise time for about an hour.

4. Don't take a break immediately after running. When your running stops, don't sit down and rest immediately. You can gradually slow down from running to normal walking, so that your body can slowly return to calm.

5. Relax your muscles. After the exercise, use your hands to pat and massage the thigh and calf muscles to relax the muscles.

6. Take a hot bath. Half an hour later, take a hot bath to relax your body. Before going to bed, simply massage the legs, so that even if you don't exercise for a long time, the legs are not easy to sore.

People with insufficient training and low physical fitness often experience feelings of weakness in their legs, general weakness, and difficulty breathing shortly after the start of exercise (especially long-distance running). In exercise physiology, this phenomenon is called "pole" or "hitting a wall".

The occurrence of "poles" is mainly due to the inertia of internal organs. Because when the human body goes from a relatively quiet state to strenuous exercise, the muscles of the limbs can quickly adapt and enter the working state, while the internal organs, such as the respiratory and circulatory systems, do not smile and can quickly exert their highest functional levels, resulting in hypoxia in the body, a large amount of lactic acid and carbon dioxide accumulation, so that the coordination between the autonomic nerve center and the somatic nerve center is temporarily destroyed, which is manifested as the production of "pole", which is a normal physiological phenomenon. It is related to the level of training, pre-exercise preparation activities, and in people who regularly participate in exercise, the "pole" appears later, the duration is shorter, and the body reaction is lighter; Conversely, the "poles" appear early, last longer, and manifest more severely.

The above phenomenon occurs when the body moves from a normal quiet state to a state of movement, and it takes a period of time for all organs and systems in the body to adapt. Low levels of training and insufficient pre-sport preparation activities increase the chances of a "pole" phenomenon. On the other hand, after sufficient pre-exercise preparation activities and physical fitness conditions have improved, the "pole" phenomenon will be delayed or reduced, or even no longer appear.

In the unlikely event that a "pole" occurs, do not stop it, but remain calm and consciously exhale deeply. In this way, the "second breath" will come quickly, and you will be able to move again with ease.

Do any exercise must follow the principle of step-by-step, running also needs to warm up, sudden running exercise can easily cause joints, ligament injuries, and easy to let lactic acid quickly accumulate to cause the situation you said.

Before running, it is best to walk for two minutes, and then do hip, knee, ankle joint activities and leg presses, lunge leg presses to do stretching and stretching exercises, followed by two minutes of brisk walking exercises, and then down is the real jogging exercise. Fat burning starts after 20 minutes of aerobic exercise, so I recommend doing aerobic exercise for 40 minutes, and if you can't stick to it, you can take a brisk walk instead. Don't stop immediately after running, walk for another three minutes and do stretching and relaxation exercises.

Hope it works for you!

It may be that there is some overdose, which causes lactic acid to accumulate in the thighs, and the muscle strength and elasticity are hindered. You should first rest well, move around more, drink plenty of water, and your body will be better if your metabolism is fast. In the final long jump competition, the last point of the body is measured, if it is not planted, it is the heel, and if it is planted, it may be the hip or shoulder.

First of all, the soreness may be that you have practiced too much and did not rest in time, reduce your exercise and rest more, and soak your feet in hot water at night.

If you don't have enough strength, train your legs more.

Weak feet and weak legs are caused by long-term lack of exercise.

Lactic acid has been building up for a long time.

There will be symptoms of soreness and soreness, so it is recommended to stop and relax and massage the muscles after a part of the run before continuing to run.

After getting used to it for a long time, it will not be soft in the legs and feet.

1.Insufficient leg strength 2If you sweat a lot and find that your feet are soft, consider low potassium.

Pay attention to the usual diet and eat more vegetables and fruits.

Meat is low in potassium.

Run less. Leg strength is weak.

It may be caused by a lack of rest or a change in the solar term, and it will also be related to mood pressure, in short, you should run correctly and gradually. Know where you're going to be when you're ready to run, and don't be blind. Hope to adopt.

When running, most of the muscles are doing anaerobic exercise, and the glucose in the muscles will form lactic acid, resulting in soreness and weak legs.

The muscles are overloaded, and it will be fine for a long time.

Sometimes it may be too tired, and sometimes it may be that you feel like you can't do it.

First of all, if you haven't exercised for a long time, it's like going back to square one, and it's caused by all aspects of the body not adapting to this level of intense exercise.

Suggestion: Don't walk slowly, run after stretching and stretching, you can run 2-3 kilometers at first, if there is no pain or adverse reactions in the legs, you can continue to increase the number of kilometers, if there is, you can pause for a few days before the pain disappears and then run.

And finally, the most important thing is to stretch before and after exercise to avoid sprains, calf pain, and elephant legs, because when you're exercising.

Muscles use a lot of energy.

At the same time, a large number of organic acids are produced.

If these organic acids are not removed in time.

Just build up on the muscles.

It will make the muscles feel sore and soft.

It is recommended to stop and relax after a part of the run, massage the muscles before continuing to run.

After getting used to it for a long time, it will not be soft in the legs and feet.

Weak legs when running, the first thing to consider is physiological factors, whether you have been injured recently, too much exercise, not getting enough rest, muscles are stretched or contracted for a long time, metabolites accumulation, local circulatory disorders, will produce muscle fatigue, encounter the above situation, should be properly rested, to avoid fatigue.

In addition, pathological factors should also be considered, mainly including lumbar intervertebral disc herniation, lumbar spinal stenosis, and compression of nerves by compressors in the spinal canal, resulting in insufficient muscle nutrition, which will produce the phenomenon of weak legs.

In addition, neuromuscular diseases can also be considered, and if the symptoms are severe, affecting daily life and work, you should go to the hospital in time.

If you don't exercise for a long time, if you exercise once in a while, such as running, your legs will definitely be weak.

If the body is weak and has no strength, and the legs are often weak, it is possible to do a relevant examination to determine whether there are bones or leg problems.

What's the deal with running legs that are soft?

Generally, there are two conditions, one is that the body is relatively weak, or it is a lack of calcium.

So you should strengthen your nutrition more, supplement more calcium, eat more bone broth, etc., and make up your body well, so that your legs will not be weak when running, thank you!!

In addition to the fact that there may be some minor problems with running legs, less exercise is also one of the reasons.

What's the deal with running legs? I think the running leg is weak because of poor physical fitness, or because you are too tired

Running should not be too long, just suit yourself!

Because you didn't do a good job of warming up, stretching.

Actually, it's a matter of psychology. Because of the pressure of the exam, the nerves will be in a tense state, which is one of the important factors that cause weak legs.

Correct handling method: You should relax your mind, you can use some self-relaxation methods, such as: do some starting exercises before running; Hint from your heart that you shouldn't be nervous; Take a deep breath, etc. You shouldn't start too hard.