Running 101: 防止受伤

初跑者，如果以前没有专业训练历史，目前没有personal trainer，自我训练的话，运用treadmill比较把握，速度、强度、连贯性比较容易自我调节控制。

跑步要注意三个方面的自身反馈，此为跑步健身要素:
(1)肌肉,(2)心肺,(3)骨骼和肌腱。

疲劳感是肌肉和心肺的反馈信号，而骨骼和肌腱没有信号，有信号就是伤痛，已经伤痛。而且，骨骼和肌腱的改善加强过程非常慢。

了解自己，客观评估个人运动能力，训练循序渐进。切忌入门就高强度，尤其追求高速度，极易受伤，得不偿失。体重越大，停止体育活动时间越长，跑步受伤的几率越大。运动数量稍大可以考虑，但运动强度要特别小心控制。

体能若不允许，不必每天跑，肌肉需要一定时间恢复，过于勉强的话，一旦受伤须要更长时间修复。跑步是长期运动，有时1-2甚至5-6月的休息期，在长期运动生涯中不算什么，受伤后硬挺会加重病情导致更长休息期。但该恢复锻炼时，一定要及时恢复，有人一旦休就彻底休了，前功尽弃。

随时监控心跳，用心跳来掌控自身状态，调整训练强度。很多人用heart rate monitor without GPS（gps对训练本身没帮助）$20-$30吧。控制好心跳，使心肌不至疲劳过度，才有下一次跑的精力，心肌能力、心肺功能会随着跑步训练须速加强，心肺、血糖、血脂、胆固醇等会因跑步明显收益。

跑到体力心率都允许的时候，或者说每天能跑45+分时，可以一星期一次low heart rate long run, 连续跑1-2个小时（最好鼻子呼吸），跑完仍然精力充沛，就是比较合适的训练强度。

跑步可让人体个内脏器官受益，但却非常容易引起各种外伤。各种不同cross training，core training，有助于强健局部肌肉和筋腱，防止受伤，如abductor machine可防止ITBS；深蹲练习可加强膝盖support，防止runners knee；自行车有助low heart rate，尤其受伤期间。

备用Foam/form  roller可用于疗伤，平时多用用，还可防止一些伤痛（请看另一篇《Foam Roller 》http://blog.wenxuecity.com/myblog/31724/201305/4902.html）

下面是跑步常见伤病：



ITBS can result from one or more of the following training habits, anatomical abnormalities, or muscular imbalances:

Training habits:

• Consistently running on a banked surface, which causes the downhill leg to bend slightly inward, causing extreme     stretching of the band against the femur (such as the shoulder of a road or an indoor track)
• Inadequate warm-up or cool-down
• Excessive up-hill and down-hill running
• Positioning the feet "toed-in" to an excessive angle when cycling
• Running up and down stairs
• Hiking long distances
• Rowing
• Breaststroke

Abnormalities in leg/feet anatomy:

• High or low arches
• Supination of the foot
• Excessive lower leg rotation due to over-pronation
• Excessive foot strike force
• Uneven leg length
• Bowlegs or tightness about the iliotibial band.

Muscle imbalance:

• Weak hip abductor muscles
• Weak/non-firing multifidus muscle

Runner’s Knee: Runner's knee is also called patellofemoral pain syndrome.As the name suggests, runner's knee is a common ailment among runners. But it can also strike any athlete who does activities that require a lot of knee bending -- like walking, biking, and jumping. It usually causes aching pain around the kneecap.Runner's knee isn't really a condition itself. It's a loose term for several specific disorders with different causes. Runner's knee can result from:       

• Overuse. Repeated bending of the knee can irritate the nerves of the kneecap. Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner's knee.      
  
• Direct trauma to the knee, like a fall or blow.·        
  
• Misalignment. If any of the bones are slightly out of their correct position -- or misaligned -- physical stress won't be evenly distributed through your body. Certain parts of your body may bear too much weight. This can cause pain and damage to the joints. Sometimes, the kneecap itself is slightly out of position.·        
  
• Problems with the feet. Runner's knee can result from flat feet, also called fallen arches or over-pronation. This is a condition in which the impact of a step causes the arches of your foot to collapse, stretching the muscles and tendons.·        
  
• Weak thigh muscles.