Who stands in your way

Excuse 1: My legs hurt - go out and run first

　　After a long run or intense exercise, you feel as if your body has betrayed you. Don't panic, this is a normal phenomenon, the scientific name is "delayed muscle soreness". This is caused by the lactic acid produced in the muscle fibers after the body has exercised at a certain intensity. Yes, it feels bad. Professional advice: if your muscles start to ache after exercise, no matter how tired you are, keep going. But the amount of exercise can be reduced a bit. 25% is a wonderful number, if you ran 10 km today, the distance you should run the next day is 2500 meters. This amount of exercise is enough to activate your muscles' memory for the exercise, but it won't use up too much of your physical energy and your joints won't be overstressed. The time it takes for lactic acid to be eliminated is related to the level of exercise, and professional athletes won't have soreness soon.

　　Conclusion: Lactic acid builds up in the body after exercise, and the fastest way to eliminate it is to exercise at low intensity rather than sleep.

　　Excuses 2: It's too cold outside - warm up indoors

　　Running in the three nine cold winters, each breath is like drinking liquid nitrogen. The cold air will stimulate the sensitive nerves in the respiratory tract, which will easily lead to a burning sensation in the lungs and eventually make you turn around and go home. The countermeasure is simple: before going out for a run, warm up at home with 10 minutes. You can jump rope for a minute and rest for a minute. Then do a minute of squatting exercises and rest again. Pop up in place for 10 seconds, then walk slowly. These warm-up activities will temporarily deplete the chemicals secreted by the immune system, and you won't feel a burning sensation when you breathe in cold air again.

　　Conclusion: No matter what the exercise is, warming up is extremely important.

　　Excuses 3: I've hit a bottleneck - stop running and try another workout

　　Your running career is like a tree that grows wildly in the first three months, but then suddenly one day you find your performance stagnates - the familiar road continues in front of you, but drags your feet like a swamp. Don't be afraid, you've just reached the bottleneck stage. Scientific research has proven that the right training methods can effectively shorten the bottleneck for distance runners. All we need is a little more strength and stamina. You don't need to practice weight lifting or ride a lot of exercise bikes, the most effective exercises are usually simple: prepare a pedal, jump on, jump off, and repeat. This exercise is particularly effective for strengthening the lower body muscle groups, all muscles related to running are involved.

　　Conclusion: Working with some supplementary exercises will be much better than bogging down in silly running.

　　Excuse 4: I'm too fat - I can run slower at first

　　You don't have to have a body like Crow to enjoy the thrill of running. The good news is: there will always be a few people on earth who have a good body and run fast, and he will not happen to be your neighbor. Admit it, our bodies are not perfect, which is why running is more meaningful. Some people who are in great shape are usually in another sport, and they always overestimate themselves when they first get into running, often going beyond their physical limits - and the consequence is injury. So, it's better to take it little by little, your iliopsoas will be grateful for that. It's best to start by jogging for 30 minutes at a time, running three times a month, then three times a week. Each time you feel the need to improve, run for 5 minutes more, never too much.

　　Conclusion: You don't have to be so hard on yourself.

　　Excuses 5: I get bored after running for a while - change the scene more

　　For some people, it feels more secure to always step on the same path, but for more people the feeling is monotony. Texas A&M University once conducted a survey of 92 track and field athletes and found that changing training venues on a weekly basis was effective in improving the athletes' performance in training, and muscle strength was tested to have a slight increase. So try to change the running route more often, maybe a little trouble on unfamiliar routes, but in this safe adventure, you can run more lasting.

　　Conclusion: Running is like traveling, different routes are better.

　　Excuse 6: No motivation after a few days of interruption - you're a little bit right

　　It's easy to get injured when you keep running non-stop every day. The stress on your joints and muscles will get worse and worse, and your hips and back will often be injured, and in the end you may just have to lie down and let someone give you a massage and ice packs. So we don't recommend gritting your teeth every day. Riding a bike at the right time helps to relax your body from the stress, don't feel guilty, just remember the road will still be there tomorrow.

　　Conclusion: The road doesn't change, what changes is you.

　　Excuse 7: I don't have time - running doesn't take a lot of time

　　The excuse "no time" has been heard countless times, so much so that for many people it has become a legitimate reason. As soon as you open your eyes and remember to go running, these three words immediately appear in your subconscious. But it's not true that we don't have half an hour to run. Researchers at McMaster University in Canada have discovered a very efficient training method: 12 sprint runs, each lasting one minute, with 75 seconds of rest for each run, three times a week, the acceleration ability will be significantly improved in two weeks. So, even if you really need the time, you can get improved in this way. No more, you can also practice so at home on the treadmill.

　　Conclusion: There is always time to squeeze.

　　Excuses 8: I'm too tired - drink some milk

　　This is probably the most common reason. From a physiological point of view, the best way to recover energy is to replenish it. If it still does not work, then the problem may be in the sleep. A glass of red wine before bed is a good solution, or if that's too expensive, milk; when you're ready to go out for a run the next morning, it's a good idea to drink a glass of warm milk as well. According to a study in the British Journal of Clinical Nutrition Research, the protein in milk helps the nerves signal the brain to sleep, restoring strength while avoiding any side effects from medication. Don't eat cookies and snacks while drinking milk; the sugar will make you feel euphoric and then irritable before going to sleep.

　　Conclusion: Milk and wine are your best friends, snacks and cookies are not.