跑步运动的好处

Common problems facing runners 跑步者常见问题 3
Medial Tibial Stress Syndrome 胫骨疼痛综合症 Aka Shin Splints: “外胫夹” Pain on the posteromedial border of the tibia 胫骨后内侧处疼痛 May be caused by hyperpronation of foot 可能与脚的过度前旋有关
Equipment 跑步需要的装备
Biomechanics vary a lot among individuals 不同个体间身体机能情况差 异很大 Routine activity should not cause undue discomfort 常规的活动一般不 会导致不期而至的身体不适 Make sure shoes are good 一定要穿适合自己的跑步鞋 Shoes are good for 500-700km (312-438 miles) 质量不错的跑鞋一般可 累计持续500-700公里(312-438英里) May need orthotics, taping, braces 受伤时可能需要矫正材料、胶带或 者吊带等
Possible risks of running 跑步可能有的危害
Musculoskeletal injuries 肌肉骨骼损伤 Exacerbation of chronic medical conditions 慢性疾患复发或加重 Lead to medical problems (pollution) 由于其他原因（如环境污染）引发 健康问题 Not suitable for everyone due to structural condition of joints and soft tissue 由于先天的关节及软组织结构差异，并不是每个人 都适合跑步 Extremely rare _ death ( Jim Fix- the father of jogging) 极罕见但发生过 死亡事例（Jim Fix——慢跑之父）
Not all roads lead to roam 并非所有的道路都适合跑步
Hard surfaces can cause Patellofemoral Syndrome, tibial stress syndrome 坚硬的地面会造成髌骨股骨症候群，胫骨紧张症候群 Loose surfaces are known to cause meniscal injuries 疏松的地面可能 会造成半月板受损 Up and downhill running can cause iliotibial band friction syndrome, patellar tendinopathy 在崎岖不平的路面上跑步可以导致
Common problems facing runners 跑步人常见问题5
Plantar Fascitis 足底筋膜炎 Pain at the insertion of the plantar fascia 足底筋膜附着处疼痛 Worse on first steps in the morning 清晨最初几步疼痛 最重 Worse after prolonged sitting 长时间坐后疼痛 也加剧
Prevention is the best medicine 有效预防，远离危害 有效预防， (续) 续
A good pace for beginners is one in which they can converse without breathlessness 对于初学者而言，比较适宜的速度为跑步时仍能讲话，同时没 有喘不过气的感觉 A walk-run program is a good introduction or a re-entry strategy 跑步与走路 相间结合的方式很适合初学及 重新开始跑步的阶段 Even for long-distance running, the walk-run program is an excellent strategy for injury prevention 对长距离而言，跑步与走路相间结合也是一种 极佳的运动方式，可以有效预防受伤的发生
Common problems facing runners 跑步者常见问题4
Achilles Tendinopathy 跟腱机能障碍 Pain at the insertion of the Achilles tendon 跟腱附着处疼痛 May occur with exercise, or at rest 锻炼、休息都会发生 May have early morning pain on walki来自百度文库g 早晨走路时可能会疼痛 Palpable nodule over the tendon 根腱上可触摸到节结
6reps(1.5wk:3.5run) 6reps(1wk:4run) 30 min run 30 min run
Stretching and warming up 伸展与热身
Stretching prior to event does not seem to reduce injuries 跑步前的伸展运 动并不能有效的减少受伤 A regular routine of stretching and strengthening reduces injuries 定期做伸 展训练和肌肉强化练习对防止受伤很有作用 Warming up prior to events prevents injuries. May include gentle stretching 跑步前的热身活动可以有效防止受伤，还可以加入些轻柔的伸展活动 Stretching is beneficial after running 跑步结束后的伸展活动对身体有益
Common problems facing runners 跑步者常见问题6
Stress fracture 应力性骨折 Occurs due to repetitive loading 由于反复承受压力而产生 Microtrauma of the bone accumulates over time 骨头微创伤随时间累加 Bone remodeling unable to keep up with stress 骨头的再生跟不上所承受 压力而造成的破坏 Common sites: femoral neck, tibia, fibula, calcaneus, talus, metatarsals 常见骨折发生点：股骨颈、胫骨、腓骨、跟骨、距骨和跖骨
Common problems facing runners 跑步者常遇到的问题 1
Patellofemoral Syndrome 髌骨股骨症候群 Also known as runner’s knee 也被称为“跑步膝” Pain in the anterior part of the knee 膝盖前端疼痛 Aggravated by descending or ascending stairs, hills 上下爬山及上下楼梯 时疼痛加重恶化 Aggravated by prolonged sitting 坐久了也可加重膝盖疼痛
Sample of a Walk-Run Program走路-跑步组合运动计划举 例
• • • • • • Week 1 2 3 4 5 Monday 10min walk 6 reps(4wk:1 run) 6reps(3wk:2run) Wednesday 20min walk 6reps(3.5wk:1.5run) 6reps(2.5wk:2.5run) Friday 30min walk 6reps (3wk:2run) 6reps(2wk:3run) 6reps(0.5wk:4.5run) 30 min run
General Condition before running 跑步运动前需要考 虑的 ……
Cardiac history should be evaluated 评估心脏病史
Asthma well controlled 有效控制哮喘 Other health conditions assessed (ie. DM) 了解其他健康问题（例如:糖尿病） Medications reviewed 回顾药物治疗史
Benefits of running (跑步运动的好处 跑步运动的好处) 跑步运动的好处
Inexpensive 花费少 Convenient 方便易行 Popular 深受欢迎 Easy to learn and participate 容易学，容易参与 容易学， A great way to exercise 一种很棒的锻炼身体方式
General principles in treatment and recovery 跑步损 伤治疗及康复
Prevention is the best medicine 有效预防，远离危害 有效预防，
Studies have shown that novice runners reduce injuries when distance is reduced and they allow more time to adapt to a running routine 研究表 明初学者如果减少路程并且延长适应时间，将会减少受伤的可能 Although there is no optimal training load, people who run 30 miles(48K) a week have 15% less injuries than those who run 40 miles(64K) a week 尽管不可能有人人适用的理想运动量，但每周跑30英里(48公里), 要比每周 跑40英里(64公里)的人少15%的受伤机会 For the average runner, around 20 miles(30K) a week is a reasonable distance. 对于大众跑步者来说，每周跑20英里(30公里)比较适宜
Common problems facing runners 跑步者常见问题2
Iliotibial Band Friction Syndrome 髂胫束(索)磨擦症候群 Most common cause of lateral knee pain in runners 导致膝盖侧面 疼痛的主要原因 Lateral knee pain on running, cycling 跑步及骑自行车过程中出现 膝盖侧面疼痛 Pain over the lateral condyle 也有踝侧面疼痛
The more medical conditions, the slower the increment of exercise load 要 依据健康情况调整锻炼节奏，健康问题越多，运动量的增加越要减缓
Keeping the tank filled 准备充足的水很重要
• No clear consensus on hydration, but a prudent number seems to be 400800ml per hour. 关于补水量没有一致说法，谨慎的做法是每小时补充400-800毫升的水 • The recommendation is more important the longer you plan to exercise. The longer the session, the more ions matter. The longer the session, the more food matters. 专家建议：计划中跑步时间越长，补充水离子越重要，补充食物也一样