What should be noted when training for long-distance running in autumn
The autumn and winter seasons are a great time to train for long-distance running. When participating in long-distance running, improper shoes, unscientific running posture, unsuitable practice venues, or neglecting foot care after exercise can all cause foot pain. The following points should be noted during actual training:
Try to choose a soft surface
Do not run on very hard concrete surfaces. When running uphill, land on the ball of your foot, lean your upper body slightly forward, take smaller strides, and strengthen your back push. When running downhill, lean your upper body slightly back, land on your heel first, then transition to the whole foot, and always pay attention to safety. Do not run wildly with inertia to avoid accidents.
Do not wear hard-soled shoes
Try to wear shoes with softer and thicker soles, preferably rubber shoes. If you have to run on an asphalt road, you must choose a pair of rubber shoes with thick sponge pads as "running shoes." Because when a person runs, with each step, the sole of the foot has to withstand the impact of the ground's reaction force. This impact force is transmitted by the sole of the shoe. Since sponge is foamed rubber, it has great cushioning. When it is impacted by the ground's reaction force, it will quickly deform and sink. This deformation consumes most of the impact force, so the impact force transmitted to the runner's sole is greatly reduced. The cushioning effect of the sponge also allows the remaining impact force to be evenly distributed across the sole of the foot, rather than concentrating on a single point. Once the impact force is eliminated, the elastic sponge immediately returns to its original shape and protrudes. Therefore, after running in rubber shoes with thick sponge pads, your feet are less likely to feel sore. If you wear hard-soled shoes to run on hard surfaces for a long time, it is a "hard-on-hard" situation, and your feet will feel sore after running.
The running posture should be scientific and reasonable
When the foot lands, avoid landing on the heel first. You should land on the ball of your foot, fully utilize the elasticity of the arch to facilitate a good cushioning action and reduce the resistance upon landing. The back push of the leg should be extended, and the foot should utilize the cushioning force when landing, not too forcefully. This way of running makes people feel that their feet are light and elastic, which can also reduce the burden on the feet and avoid pain and injury.
In addition, when running, the shoelaces should not be tied too tightly, otherwise it will hinder blood circulation in the feet. Soaking your feet in hot water regularly can reduce the viscosity of the muscles in the lower limbs and feet, increase the elasticity and flexibility of the joint ligaments, and also prevent pain and injury. Developing the hygienic habit of washing your feet frequently also has a health care effect on your feet.