跑吧网

 找回密码
 注册

QQ登录

只需一步,快速开始

查看: 2437|回复: 6
收起左侧

跑步如何影响您的身体(问题13-16)

[复制链接]
发表于 2010-10-21 10:28:13 | 显示全部楼层 |阅读模式


20109月刊《Runner's World

08/24/2010

How Running Affects Your Body


Weird Science


By Dimity McDowell



跑步如何影响您的身体(问题13-16



怪怪的科学



作者Dimity McDowell

回复

使用道具 举报

 楼主| 发表于 2010-10-21 10:29:24 | 显示全部楼层
13 Why do my legs twitch in bed at night after I've run that day?
If your legs are still moving when you're under the covers, chances are you skimped on a postrun meal. "When you work hard and sweat, you excrete a lot of sodium and calcium, two electrolytes that are responsible for muscle relaxation," says Olson. "Being iron deficient, especially for women, can also contribute."

为什么我跑玩步当天晚上在床上我的双腿会抽筋?
如果在被子里您的双腿还在动,您可能是跑后餐没有吃好。“当运动强度大和汗流浃背时,您流失了大量的钠和钙,二种放松肌肉所需的电解质,”Olson说。“缺铁,特别是女生,也会产生这样的问题。”

Running Rx Get up and head to the kitchen for a glass of milk and some pretzels. To stave off future problems, make sure to include dairy, salt, and iron, found in lean red meat and spinach, in your meals after a run.

跑步对策 赶快起床到厨房去,喝一杯牛奶,吃一点椒盐饼干。为了避免问题再一次发生,确保跑后进餐时应该包括牛奶,盐和铁,瘦肉和菠菜含有铁质。

14 Why do my toenails go black?
For regular runners, a black toenail is not a matter of if, it's when," says Dr. Bright. Three causes of the black badge: a too-short shoe; a toenail that comes into contact with the roof of the shoe too often; and a runner who uses his toes to grip too hard. However it happens, the result is the same. Blood vessels under the nail break open, which spill blood (which looks black under the opaque nail) into the area between the toe bed and the toenail. "That area isn't accommodating to blood collection: It's rigid and restrictive," says Dr. Bright. "It builds up a lot of pressure quickly."

为什么我的脚趾甲会变黑?
“对于经常跑步的人,如果是以下原因,黑趾甲没有什么大问题,”Bright博士说。三个造成黑趾甲的原因:鞋子太小;指甲频繁接触鞋子顶部;脚趾抓地力量太大。然而,这些都发生了,结果时同样的。指甲下的血管破裂,出血(在不透明是指甲下呈黑色)进入指甲床和指甲之间。“该区域不适合血液聚集:坚硬,有限制,”Bright博士说。“局部压力迅速上升。”

Running Rx If the pressure is bothering you and you can handle more hurt, press the end of a paper clip or safety pin, heated with a match, through the nail. "That's a pretty painful proposition," says Dr. Bright, who recommends the gentler touch of a doctor. Do it sooner, while the blood is still fluid. If the pain decreases and doesn't bother you, no need to take action. Either way, the skin below it will heal, the nail will die and fall off. Don't worry, it'll grow back someday.

跑步对策 如果烦恼您的是压力,您可能承受更多痛苦,用火柴加热环形针或安全别针,穿刺放血。“这是比较痛苦的办法,”Bright博士说,他建议像医生那样动作轻些。当血液未干时,趁早进行处理。如果疼痛缓解,无大碍,无需任何处理。最终结果是,底下的皮肤会恢复,指甲将死去和脱落。别担心,指甲总有一天会长出来。

15 Why is it mentally so tough to push myself?
There is, alas, no simple answer to the million-dollar question. Experts confidently proclaim two basic things: The brain controls the amount of pain to which you willingly subject yourself, and the human body inherently does not like pain. "Our brain discourages us from running to the point of disrupting the physiological homeostasis that our bodies depend on to preserve life," says Fitzgerald, author of Run: The Mind-Body Method of Running by Feel.

为什么我精神上提高速度的冲动如此强烈?
对于这个可以悬赏百万美金的问题,没有简单的答复。专家们自信地提出二个基本点:大脑控制着您愿意承受痛苦的程度,人体本来就不喜欢痛苦。“我们的大脑不鼓励我们跑到干扰生理平衡的程度,生理平衡是人体用以保护生命的,”Fitzgerald说,《跑步:自身感觉跑步法》一书的作者。

"The brain won't actually allow a true, 100 percent effort." Robert Weinberg, Ph.D., a professor of sports psychology at Miami University in Ohio, adds that one's goals may not be aligned with what one is truly willing to physically endure. "You may think you want a sub-three-hour marathon, but you may not be interested in doing the hard work it takes," he says.

“大脑实际上不允许使用真正的,100%全力跑。”Robert Weinberg是生理学博士,Miami大学运动生理学教授,他还说一个人的目标可能与人体真正愿意承受的强度不一致。“您可能会说马拉松您想跑进3小时,但是您可能对必须付出的艰苦训练不感兴趣,”Robert Weinberg说。

Running Rx "You have to train to suffer," says Fitzgerald, adding that many runners embrace one type of suffering—usually the high-volume grind—but not the lung- and leg-burning type that creates speed. He recommends intervals, hill repetitions, and tempo runs at least once a week to build your mental muscle. "Discomfort should be an explicit objective of the workout," he says. Realize you're not up for that pain? Weinberg suggests pushing yourself more moderately by running with people who are slightly speedier than you are. The peer pressure will unconsciously make you mentally stronger—and faster.

跑步对策 “您必须训练承受痛苦的能力,”Fitzgerald说,许多跑步者喜欢一种类型的训练---通常是高里程---但是不喜欢可以提高速度的肺脏-和腿部-训练。他建议为了增强意志力,间歇跑,坡道重复跑,和乳酸门槛跑,至少每周一次。“不舒服,应该是训练的明确目标,”他说。意识到您受不了那样的痛苦?Weinberg建议您适度地增加一点强度,与比您稍微快一些的人一起跑。有了来自同水平人的压力,您会无意识地增强意志力—和提高速度。

16 Why do I get side stitches?
That pain that rips through your midsection, usually on the right side? Chalk it up to the act of breathing. Or, more accurately, to your diaphragm, the muscle that controls your breathing motion. "It attaches to the liver on the right side," says Dr. Wyrick. "When you run, the attaching ligaments stretch, which stresses the diaphragm and causes pain."

为什么我会肋部突然剧痛?
那种穿过您中段的疼痛,通常,发生在右侧?记录一下您的呼吸动作,或,更准确些,是腹膜,控制您呼吸动作的肌肉。“在右侧,与肝脏相连接,”Wyrick博士说。“当您跑步是,连接的韧带拉伸,使腹膜张紧,导致疼痛。”

Running Rx Slow down or walk so you can take deep, full breaths. Grabbing your right side and squeezing it to support the liver may also end the pain. Another option: When your left foot hits the ground, exhale, which causes your diaphragm to rise; inhale on your right foot, and it falls down, which decreases the stretching. Finally, keep training. Side stitches typically happen to beginners. "Over time, the ligaments become conditioned to the stress," says Dr. Wyrick.

跑步对策 降低速度或步行,充分进行深呼吸。用手按住您的右侧,支撑肝脏,也可以止痛。另外一种方法:当您的左脚着地时,呼气,使腹膜抬起;当您的右脚着地时,吸气,使腹膜落下,减少拉伸。总之,继续训练。肋部剧痛,通常,仅发生于跑步新人。“经过一段时间之后,韧带即可适应张力,”Wyrick博士说。


(待续)
回复 支持 反对

使用道具 举报

发表于 2010-10-21 10:52:08 | 显示全部楼层
"左脚着地时,呼气,使腹膜抬起;当您的右脚着地时,吸气,使腹膜落下",下次出现症状时试试。
回复 支持 反对

使用道具 举报

发表于 2010-10-21 10:59:41 | 显示全部楼层
继续收藏、继续学习。。。多谢!
回复 支持 反对

使用道具 举报

发表于 2010-10-21 14:01:31 | 显示全部楼层
继续顶您!
回复 支持 反对

使用道具 举报

发表于 2010-10-21 16:20:59 | 显示全部楼层
抽筋没有。因鞋略小致趾黑发生过。提高也只在可承受范围。肋偶隐痛。
回复 支持 反对

使用道具 举报

发表于 2010-10-26 15:48:41 | 显示全部楼层
回复 3# xm625


    这还真算得上是个技术活
回复 支持 反对

使用道具 举报

您需要登录后才可以回帖 登录 | 注册

本版积分规则

QQ|跑吧网 - 马拉松跑步交流网站 ( 沪ICP备15010119号-12 )

GMT+8, 2019-11-17 12:34

Powered by Discuz! X3.4

© 2001-2017 Comsenz Inc.

快速回复 返回顶部 返回列表