Running 101: 防止受傷

初跑者，如果以前沒有專業訓練曆史，目前沒有personal trainer，自我訓練的話，運用treadmill比較把握，速度、強度、連貫性比較容易自我調節控製。

跑步要注意三個方麵的自身反饋，此為跑步健身要素:
(1)肌肉,(2)心肺,(3)骨骼和肌腱。

疲勞感是肌肉和心肺的反饋信號，而骨骼和肌腱沒有信號，有信號就是傷痛，已經傷痛。而且，骨骼和肌腱的改善加強過程非常慢。

了解自己，客觀評估個人運動能力，訓練循序漸進。切忌入門就高強度，尤其追求高速度，極易受傷，得不償失。體重越大，停止體育活動時間越長，跑步受傷的幾率越大。運動數量稍大可以考慮，但運動強度要特別小心控製。

體能若不允許，不必每天跑，肌肉需要一定時間恢複，過於勉強的話，一旦受傷須要更長時間修複。跑步是長期運動，有時1-2甚至5-6月的休息期，在長期運動生涯中不算什麽，受傷後硬挺會加重病情導致更長休息期。但該恢複鍛煉時，一定要及時恢複，有人一旦休就徹底休了，前功盡棄。

隨時監控心跳，用心跳來掌控自身狀態，調整訓練強度。很多人用heart rate monitor without GPS（gps對訓練本身沒幫助）$20-$30吧。控製好心跳，使心肌不至疲勞過度，才有下一次跑的精力，心肌能力、心肺功能會隨著跑步訓練須速加強，心肺、血糖、血脂、膽固醇等會因跑步明顯收益。

跑到體力心率都允許的時候，或者說每天能跑45+分時，可以一星期一次low heart rate long run, 連續跑1-2個小時（最好鼻子呼吸），跑完仍然精力充沛，就是比較合適的訓練強度。

跑步可讓人體個內髒器官受益，但卻非常容易引起各種外傷。各種不同cross training，core training，有助於強健局部肌肉和筋腱，防止受傷，如abductor machine可防止ITBS；深蹲練習可加強膝蓋support，防止runners knee；自行車有助low heart rate，尤其受傷期間。

備用Foam/form  roller可用於療傷，平時多用用，還可防止一些傷痛（請看另一篇《Foam Roller 》http://blog.wenxuecity.com/myblog/31724/201305/4902.html）

下麵是跑步常見傷病：



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.