How do you slow down when the running race is intense?

Of course, you will slow down and stop at the end of the line.

At the Hong Kong Marathon that ended a few days ago, a 52-year-old female runner who participated in the 10km race fell to the ground in a coma near the finish line, and suffered organ failure after being taken to the hospital, and finally died on the 13th, while in 2006 and 2012, one runner died suddenly in the event, and in 2015, one runner died after being sent to the hospital. The organizing committee of the event announced on the 12th that a total of 64 contestants sprained on the same day, and 27 were sent to the hospital after the race**, of which 12 were discharged on the afternoon of the 12th.

My first impression was that the speed was too fast, and many amateur runners would sprint directly when they reached the finish line, which could easily lead to a high heart rate. Chen Penbin said that many accidents occur at the end of the 10-kilometer or half-marathon, and the sprint will cause the heart rate to be too fast, causing the heart to stop, and the blood supply to the brain is insufficient, at which time people will go into shock and faint. When running, when the body is not feeling well, it is very necessary to reduce the speed in time.

Chen Penbin said that incorrect running form is also the reason why some amateur runners are prone to rapid heart rate during running. When running, the body pushes forward instead of "scratching the ground", and during the air process, the force is only at the moment of kicking, and the thigh and calf muscles are as relaxed as possible, mainly using hip joint strength, rather than the front of the thigh and back of the calf muscles. "Just like walking flat and climbing stairs at the same speed, the heart beats faster when climbing stairs because the body uses more force.

The same is true when running, the correct running form can use the body's thrust to achieve the purpose of saving effort, which in turn reduces the burden on the heart. ”

Chen Penbin suggested that during the race, amateur runners should slow down and enjoy the fun of participating in the race instead of pursuing personal bests. Also, when running, it's a good idea to wear a wearable device that monitors your heart rate to help you judge. In general, it is best to keep your heart rate below 165 beats when running.

When I'm running, when it's fast, I feel uncomfortable, and I slow down. I used to run with brute force, but now I pay attention to my running form and run with skill, and the running speed is the same, but the heart rate is completely different. Chen Penbin said that scientific running is beneficial to physical health and the key to avoiding accidental injuries in running is one word:

Slow! Every time something like this happens, I feel very helpless, and I hope that everyone runs scientifically and that accidents like this don't happen again. Finishing the race safely is obviously more important than the championship. Chen Penbin said.

1. Do it all:

1. Master the correct running skills, including stride length and cadence, breathing and ventilation skills, ways to overcome secondary breathing, arm and leg coordination, etc.;

2. Have a pair of sports equipment such as running shoes and shrinkage pants that suit you; For example, when choosing running shoes, you should first look at whether the foot type is inverted or cambered, and then decide whether you need to wear a cushioned type, a stable type or a control type, so as to run faster and easier, and avoid sports injuries.

3. Have a good running strategy and allocate your physical energy reasonably. In the beginning stage, don't run too much, use the following tactic in the middle of the run, and in the final stage, use the sprint run.

Ask the two tigers to get the truth. Don't ask me if I am, Lei Feng, thank you.

Thorough preparation activities.

The right running shoes.

Race light. If you usually have time, do more high leg raises.

The back pedal run is followed by a 50-meter reinforcement.

70 meters of training (physical education class can be used to the fullest).

Increase the amplitude of the swing of the arm back and forth again.

Make full use of the strength of your arms to drive your body forward;

Finally: adjust your mindset.

Sprint events require breath-holding during running, and generally 8 to 10 steps to complete a breath exchange. This is why the athlete is very short of breath after the end of the sprint.

So it's normal for you to have shortness of breath.

Do a warm-up: climb a few times and pull the hamstrings.

You can go for a jog with the appropriate accompaniment.

Once you're standing on the track, take as deep a breath as you can until you're not nervous.

This is a real way to run with shouting, for your reference:

1.Head and shoulders running essentials: Keep your head and shoulders steady. Keep your head straight ahead, and don't lean forward unless the road is uneven, keeping your eyes straight ahead. Relax your shoulders appropriately and avoid latching on to your chest.

2.Arm and hand running action essentials: The swing arm should be a forward and backward movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists, and arms should be relaxed, and the elbow angle should be about 90 degrees.

3.Essentials of waist running: Keep your waist naturally upright and not too straight. Maintain your trunk posture while maintaining a slightly tense muscle, taking care to cushion the impact of your feet hitting the ground.

4.Heel and toe running action essentials: If the stride length is too large and the calf is stretched too far, it will land with the heel, which will produce a brake reaction force, which will cause great damage to the bones and joints. Landing correctly with the middle of your foot and allowing the impact to quickly spread over the entire ball of your foot.

Seek satisfaction.