3 招訓練,初跑者不受傷

康健雜誌 發表於2018/04/08

 

準備好肌力,可以避免傷害(圖片來源:陳德信)

 

跑步看似門檻很低,只要換上運動鞋、舒服的衣服,就可以起跑了。但得提醒你,準備好肌力、姿勢、裝備,以及跑步的次數、頻率、速度,做好做滿,才可以避免傷害,享受一直跑、一直跑的樂趣。

 

不是說跑就跑,先練肌力

焦耳極限訓練中心教練黃柏青提示,跑步時,包括核心肌群、臀大肌、大腿、小腿肌肉都得正確用力,如果用力方式不對,就很容易受傷。但很多跑步的人,只因一個念頭想強身、減重等,之前並沒有很多運動經驗,或荒廢多時,不知如何控制身體,反而容易引發運動傷害。

跑馬拉松資歷跟瑜伽資歷一樣深的資深瑜伽教師紀穎秀便提到,自己一開始跑步時並不知道她的肌力、肌耐力很弱,直接就跑,導致膝蓋、腳踝受傷,得常到中醫國術館報到。開始練瑜伽後才意識到,自己連做看似簡單的弓箭步,大腿都抖到不行,肌力很差,難怪容易受傷。

該如何把肌力練回來?黃柏青提到,跑步實際上是一連串單腳跳的連續動作,可以從深蹲、蹲跳動作開始訓練大腿肌力。另外,也可以從水中走路開始練起,尤其適合年長者,膝蓋負擔較少。

有些瑜伽動作也能幫助訓練肌力,例如英雄式、座椅式和樹式。

再來就是心肺練習。開始跑步前,不妨先了解一下自己的心跳狀況。專業配速員賴俊龍建議,可觀察3個時段的心跳:早上醒來還沒起床時、平常上班坐在位置上時,以及運動時的心跳。如果沒有心跳錶或心跳帶幫你隨時監測,可以跑一段時間後再測量。

心肺功能差便跑不久,甚至易頭暈、想吐。紀穎秀建議,不妨先從快走開始鍛鍊心肺,一方面喚醒腿部運用肌肉的方式,也可慢慢習慣呼吸的節奏。

黃柏青則提到,騎腳踏車、飛輪等,在訓練心肺的同時,有助於增強腿部肌力;游泳也是不錯的選擇。

肌力與心肺功能沒有絕對值,只能跟自己比較,有意識地觀察自己的進步。林頌凱提到,持續地跑步,過程中同時會鍛鍊到肌力、心肺功能,當你覺得自己游刃有餘,就表示能力慢慢增強了。

因此他提醒,跑步的第二個重點就是要循序漸進,不能暴衝,這樣才不致受傷。

 

 3招訓練,初跑者不受傷 

英雄一

強化大腿及臀部肌群,也能使骨盆更加穩定(圖片來源:陳德信)

 

弓箭步,一腳在前,一腳在後。前腳膝蓋彎90度,穩定指向前方不內倒;後腳板踩穩,後膝蓋推直推滿,胸口及骨盆正面朝前。穩定後,可選擇將雙手往上延伸或雙手放置骨盆兩端皆可,持續10~15趟呼吸後,再換邊練習。

 

座椅式(深蹲的變化式)

訓練大腿股四頭肌的肌耐力,並強化核心(圖片來源:陳德信)

 

站姿雙腿打開與臀同寬,踩穩後,膝蓋彎,臀部往後往下坐,記得收尾骨,避免增加腰椎負擔,並保持膝蓋與臀同寬、不內八,穩定好了再將雙手往頭頂斜上方延伸,持續10~15趟深吸深吐。

 

樹式

提升腿部的肌耐力,同時可以加強平衡感及腳踝穩定度,對於跑彎路或山路有很大的幫助(圖片來源:陳德信)

 

站姿,右腳站立,左腳板踩在右大腿或小腿內側,使胸口、骨盆及左大腿內側於同一平面,雙手往上延伸,停留10~15趟呼吸,再換邊練習。

 

來源:康健雜誌
作者:楊心怡

 

 

※本文由康健雜誌授權報導,未經同意禁止轉載。

*健康知識 都在運動筆記*


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