o****3
发帖数: 5100 | 1 我以前是过长跑，两次都以膝盖受伤为结束。这次我没有加速，也没有在跑步机上跑，
5周下来，每天由2400到4000米，一周也从倆次到5次。每次跑完也不是很累。如果我的
目标是保持健身，而不是竞技，跑5000米够了吗？还是我要不断的加量？我不敢加速，
生怕膝盖再次损伤。
每个人说法不一样：热身到底重要吗？我的physical therapist要我每次都要热身。如
果我跑2.5卖用25分钟，是不是不用热身了？ |
T******y
发帖数: 798 | 2 Run slow. Follow your feelings.
If you feel that you can run more, try to increase your mileage slowly.
【在 o****3 的大作中提到】
: 我以前是过长跑，两次都以膝盖受伤为结束。这次我没有加速，也没有在跑步机上跑，
: 5周下来，每天由2400到4000米，一周也从倆次到5次。每次跑完也不是很累。如果我的
: 目标是保持健身，而不是竞技，跑5000米够了吗？还是我要不断的加量？我不敢加速，
: 生怕膝盖再次损伤。
: 每个人说法不一样：热身到底重要吗？我的physical therapist要我每次都要热身。如
: 果我跑2.5卖用25分钟，是不是不用热身了？
|
f*******d
发帖数: 12693 | 3 热身的速度因人而异，10分的pace对很多人是热身pace，但是对有些人就是很快的速度
了。用让自己觉得轻松的速度跑，直到觉得舒服为止就算热身了。
【在 o****3 的大作中提到】
: 我以前是过长跑，两次都以膝盖受伤为结束。这次我没有加速，也没有在跑步机上跑，
: 5周下来，每天由2400到4000米，一周也从倆次到5次。每次跑完也不是很累。如果我的
: 目标是保持健身，而不是竞技，跑5000米够了吗？还是我要不断的加量？我不敢加速，
: 生怕膝盖再次损伤。
: 每个人说法不一样：热身到底重要吗？我的physical therapist要我每次都要热身。如
: 果我跑2.5卖用25分钟，是不是不用热身了？
|
T****a
发帖数: 4651 | 4 Since you had knee problem before, if I were you I'd reduced the frequency
to 3-4 time/wk to get more rest between runs, but try to increase the
distance gradually, and keep it at a comfortably slow pace (no warm up
needed). You need about 40-50 min run to get the benefit, 25 min is barely
enough.
【在 o****3 的大作中提到】
: 我以前是过长跑，两次都以膝盖受伤为结束。这次我没有加速，也没有在跑步机上跑，
: 5周下来，每天由2400到4000米，一周也从倆次到5次。每次跑完也不是很累。如果我的
: 目标是保持健身，而不是竞技，跑5000米够了吗？还是我要不断的加量？我不敢加速，
: 生怕膝盖再次损伤。
: 每个人说法不一样：热身到底重要吗？我的physical therapist要我每次都要热身。如
: 果我跑2.5卖用25分钟，是不是不用热身了？
|
s**********v
发帖数: 1379 | 5 热身当然重要了，但是中长跑的热身不仅仅是拉伸胳膊，蹬瞪大腿那么简单，
我去上过一次课，教练推荐dynamic warm up, 就是比如高抬腿跑100米，然后
大步跳100米。。。( 这个姿势: http://www.active.com/running/Articles/Before-You-R
un-The-Dynamic-Warm-Up.htm) 好像网上颇有些资料的
【在 o****3 的大作中提到】
: 我以前是过长跑，两次都以膝盖受伤为结束。这次我没有加速，也没有在跑步机上跑，
: 5周下来，每天由2400到4000米，一周也从倆次到5次。每次跑完也不是很累。如果我的
: 目标是保持健身，而不是竞技，跑5000米够了吗？还是我要不断的加量？我不敢加速，
: 生怕膝盖再次损伤。
: 每个人说法不一样：热身到底重要吗？我的physical therapist要我每次都要热身。如
: 果我跑2.5卖用25分钟，是不是不用热身了？
|
T****a
发帖数: 4651 | 6 For someone just start to run, or those who only want to reduce/maintain
weight, 100m dash is the LAST type of run you ever want to try! Instead, run
at a comfortable slow and steady pace that you can have a normal
conversation with someone easily (for me ~12 min/mi). The whole exercise can
be considered as warm up.
【在 s**********v 的大作中提到】
: 热身当然重要了，但是中长跑的热身不仅仅是拉伸胳膊，蹬瞪大腿那么简单，
: 我去上过一次课，教练推荐dynamic warm up, 就是比如高抬腿跑100米，然后
: 大步跳100米。。。( 这个姿势: http://www.active.com/running/Articles/Before-You-R
: un-The-Dynamic-Warm-Up.htm) 好像网上颇有些资料的
|
w****1
发帖数: 4931 | 7 what you need to learn is not how to warm up, but how to run. It's very
common for beginners: you feel that you run like a deer but in reality you
run like frankenstein. I recommend the book "born to run".
【在 o****3 的大作中提到】
: 我以前是过长跑，两次都以膝盖受伤为结束。这次我没有加速，也没有在跑步机上跑，
: 5周下来，每天由2400到4000米，一周也从倆次到5次。每次跑完也不是很累。如果我的
: 目标是保持健身，而不是竞技，跑5000米够了吗？还是我要不断的加量？我不敢加速，
: 生怕膝盖再次损伤。
: 每个人说法不一样：热身到底重要吗？我的physical therapist要我每次都要热身。如
: 果我跑2.5卖用25分钟，是不是不用热身了？
|
A****t
发帖数: 759 | |
h*******y
发帖数: 1227 | 9 oh? a 25m run won't give runner enough benefit?
【在 T****a 的大作中提到】
: For someone just start to run, or those who only want to reduce/maintain
: weight, 100m dash is the LAST type of run you ever want to try! Instead, run
: at a comfortable slow and steady pace that you can have a normal
: conversation with someone easily (for me ~12 min/mi). The whole exercise can
: be considered as warm up.
|
A****t
发帖数: 759 | 10 多跑10分钟，跑到35min, 身体能多燃烧些脂肪。
【在 h*******y 的大作中提到】
: oh? a 25m run won't give runner enough benefit?
|
|
|
h*******y
发帖数: 1227 | 11 晕，我不需要burn脂肪了。
我的脂肪貌似不够的说
【在 A****t 的大作中提到】
: 多跑10分钟，跑到35min, 身体能多燃烧些脂肪。
|
A****t
发帖数: 759 | 12 那你就没有体重的累赘了，下次跑6000米看看。
【在 h*******y 的大作中提到】
: 晕，我不需要burn脂肪了。
: 我的脂肪貌似不够的说
|
h*******y
发帖数: 1227 | 13 我就准备stick to 5k了，先跑到30次再说
【在 A****t 的大作中提到】
: 那你就没有体重的累赘了，下次跑6000米看看。
|
s**********v
发帖数: 1379 | 14 不是dash了， 是较慢的速度做这些动作 ，试验过，的确有效果...
run
can
【在 T****a 的大作中提到】
: For someone just start to run, or those who only want to reduce/maintain
: weight, 100m dash is the LAST type of run you ever want to try! Instead, run
: at a comfortable slow and steady pace that you can have a normal
: conversation with someone easily (for me ~12 min/mi). The whole exercise can
: be considered as warm up.
|
o****3
发帖数: 5100 | 15 That is a good suggestion.
I was pretty good at sports at young age, 100 points for every physical
class examination. But I was also an amateur from the beginning, and never
learned to run. I really thought that I was born to run.
I will go deep and check the book.
BTW, I know swimming is a good recovery. Is it good for me to do different
days from running or is it ok to do both on the same day?
【在 w****1 的大作中提到】
: what you need to learn is not how to warm up, but how to run. It's very
: common for beginners: you feel that you run like a deer but in reality you
: run like frankenstein. I recommend the book "born to run".
|
o****3
发帖数: 5100 | 16 I heard that 40min run somewhere and the fat starts burning, thanks.
So if I run 4miles a day for 3 days, is it better than 2.5miles a day for
five days?
I normally swim once or twice on weekend, that would be my recovery.
To an extreme point, is it better that I run 10 miles a day, once a week?
This is just a hypothetical question, I can only imagine me running 3-4
miles a day in a short future.
【在 T****a 的大作中提到】
: Since you had knee problem before, if I were you I'd reduced the frequency
: to 3-4 time/wk to get more rest between runs, but try to increase the
: distance gradually, and keep it at a comfortably slow pace (no warm up
: needed). You need about 40-50 min run to get the benefit, 25 min is barely
: enough.
|
o****3
发帖数: 5100 | 17 which author? there are quite a few born to run books.
【在 w****1 的大作中提到】
: what you need to learn is not how to warm up, but how to run. It's very
: common for beginners: you feel that you run like a deer but in reality you
: run like frankenstein. I recommend the book "born to run".
|
T****a
发帖数: 4651 | 18 i think you've got it. yes, i'd do 4mi on 3 week days, and may be try a
longer run during weekend if the knees hold up fine. just make sure the
distance is adding up gradually. swimming is a great cross-training for
runners, i often do it on the same day i run to speed up recovery.
【在 o****3 的大作中提到】
: I heard that 40min run somewhere and the fat starts burning, thanks.
: So if I run 4miles a day for 3 days, is it better than 2.5miles a day for
: five days?
: I normally swim once or twice on weekend, that would be my recovery.
: To an extreme point, is it better that I run 10 miles a day, once a week?
: This is just a hypothetical question, I can only imagine me running 3-4
: miles a day in a short future.
|
e****n
发帖数: 4054 | |
A****t
发帖数: 759 | |
