跑步的女性们，欢迎交流！

chaucky

原帖由 scchan27 于 10-3-2009 00:19 发表


最主要你跑的时候会不会感觉某个步位会较吃力．．．
也可以这样说会轻松吗？

不会哦..通常都以很自然的跑法去跑..可能你用死一边的力

cloudgirl

鞋子真的有影响
我之前穿跑步鞋去跑步觉得状态很好
昨天临时起意穿之前的addidas去跑
现在脚痛

squareeight

＃29－ ＃41

请问你们讨论的只是针对女生的问题吗？sea_house 是女生吗？我有点看不明白，像男生的问题，如果是酱， 可能你过来跑友求助室 ，比较多专业的答案。

原帖由 cloudgirl 于 10-3-2009 12:08 PM 发表
鞋子真的有影响
我之前穿跑步鞋去跑步觉得状态很好
昨天临时起意穿之前的addidas去跑
现在脚痛

可能是你的鞋子不适合你。
如果关于鞋子，你可以来这里问问。也是比较专业。


突然觉得我的楼不知道什么可以回答

feiling00

想 请问 楼主 ，今天早上我 跑完步之后，出现呕吐的现况？？？为什么？？？第一次。。。

kltan84

原帖由 sea_horse 于 9-3-2009 10:20 PM 发表

坦白说，我也有怀疑我的鞋子问题。但因为我常在STADIUM跑步，跑道的情况和设施都挺新和完善，所以，我的nike跑步鞋应该不会让我又这么大的困扰。（因为鞋子还蛮新的， support, cuishioning 都还ok)

但，和我一 ...

我以前也是跑了膝盖就会痛，因为久病复发。到现在还是偶尔会痛。我的经验呢是只要痛，就要休息一两天，过后又继续跑，而且记得不要跑山路，会更痛。打个比如不妨尝试先跑3KM， 然后休息一两天，过后再跑3.5KM，在休息，慢慢的在进步，也慢慢的给你的脚去适应，记得要有规律的去跑步。这个方法就好像我现在在用着的！终有一天你一定会跑完全马的！

kltan84

原帖由 feiling00 于 10-3-2009 06:27 PM 发表
想 请问 楼主 ，今天早上我 跑完步之后，出现呕吐的现况？？？为什么？？？第一次。。。

会不会是你吃得太饱？

sea_horse

原帖由 iamwen 于 9-3-2009 10:38 PM 发表

有个关键的问题要问sea_horse: 你的体重是多少?

around 50kg, 164cm.  i dun think that is overweight. hehe

sea_horse

原帖由 squareeight 于 10-3-2009 12:53 PM 发表
＃29－ ＃41

请问你们讨论的只是针对女生的问题吗？sea_house 是女生吗？我有点看不明白，像男生的问题，如果是酱， 可能你过来跑友求助室 ，比较多专业的答案。...

yup,我是女生啦。为什么女生不能有膝盖问题吗？

sea_horse

原帖由 kltan84 于 10-3-2009 07:16 PM 发表


我以前也是跑了膝盖就会痛，因为久病复发。到现在还是偶尔会痛。我的经验呢是只要痛，就要休息一两天，过后又继续跑，而且记得不要跑山路，会更痛。打个比如不妨尝试先跑3KM， 然后休息一两天，过后再跑3.5KM，在 ...

谢谢你的意见，我会去尝试看看。如果效果良好，一定会向大家报告。
：）

sea_horse

原帖由 squareeight 于 10-3-2009 12:53 PM 发表
＃29－ ＃41

请问你们讨论的只是针对女生的问题吗？sea_house 是女生吗？我有点看不明白，像男生的问题，如果是酱， 可能你过来跑友求助室 ，比较多专业的答案。



可能是你的鞋子不适合你。
如果关于鞋子 ...

还是得先谢谢你，我会去爬帖子的。：）

feiling00

原帖由 kltan84 于 10-3-2009 07:16 PM 发表


会不会是你吃得太饱？

没有。。就是跟平常一样。。

chaucky

原帖由 sea_horse 于 10-3-2009 20:35 发表


谢谢你的意见，我会去尝试看看。如果效果良好，一定会向大家报告。
：）

希望你早日康复

squareeight

原帖由 sea_horse 于 10-3-2009 08:24 PM 发表



yup,我是女生啦。为什么女生不能有膝盖问题吗？

原帖由 sea_horse 于 9-3-2009 09:33 PM 发表

谢谢你的回复。
我有尝试用 KNEE GUARD。 刚开始几公里感觉比较好，但如果跑多1，2 公里,问题又会慢慢出现。 有朋友劝我放弃 KNEE GUARD， 针对大腿的肌肉做训练，让膝盖的LOAD减少， 那问题就会慢慢解决， 他们认 ...

原帖由 sea_horse 于 9-3-2009 10:20 PM 发表

坦白说，我也有怀疑我的鞋子问题。但因为我常在STADIUM跑步，跑道的情况和设施都挺新和完善，所以，我的nike跑步鞋应该不会让我又这么大的困扰。（因为鞋子还蛮新的， support, cuishioning 都还ok)

但，和我一 ...

其实也会有的，可能你一开始跑，所以脚还没习惯。你平时有运动的习惯吗？还是停了很久突然跑很长的距离？
KNEE GUARD的确不能长期帮助，不过如果你有这个问题可以先戴着来跑，可能可以减轻你的受伤。
至于你的跑步姿势，我要看过才知道。其实只要跑时自己感觉轻松就行了。尽量头不要往下看（听人说容易驼背），看前方，脚步要轻，不要好像几十斤重的金属绑在脚那样。 （这是我个人意见啦）

如果还是不行可以看医生，比较专业。你也可以询问一下pacesetters footloose 专栏的

Q         & A for Sports Injuries
By Dr. William Chan

那边有写他的资料：（可能他比较针对跑步的，所以可以帮到你吧，不过是写英文的啦）

Questions         to Dr William Chan can be directed to him. His contact number is 03-5655113.         His e-mail is [email protected]

squareeight

原帖由 feiling00 于 10-3-2009 06:27 PM 发表
想 请问 楼主 ，今天早上我 跑完步之后，出现呕吐的现况？？？为什么？？？第一次。。。

其实我说的都是自己的意见，不是很专业的：

有时候会一下子不舒服，我也试过。 如果跑时有这个问题你就先停下来，慢走一下，之后可能会没有事的。我自己有这个情况可能我早上喝了些自己不习惯的水吧，好像我一向来都喝milo,之后有一天，突然改喝horlick,跑跑下突然也有想吐的感觉。可能我不习惯吧。之后我就没有乱乱喝了。

不过酱看你应该只是有那种想呕吐的感觉，可是没有正式吐出来的吧。 因为我跑步时自己最差也是想吐而已，没有试过正式吐出来啦。可能身体一下子不习惯。

怎样说女生找厕所也比男生麻烦很多，所以避免跑步时肚子痛尽量不要跑前乱吃自己平时少吃的东西。

如果真的呕吐出来，也可能是吃错东西咯。那是应该不止要吐，可能也会频泻肚子。那个真的要看医生了。

xeniakicky

原帖由 sea_horse 于 10-3-2009 08:24 PM 发表



yup,我是女生啦。为什么女生不能有膝盖问题吗？

我的knee前一阵子也试过很痛(运动过度) ，坐着了后要站起来也不能一下子站直，很痛  。过后跑去买了Glucosamine 来吃，那时蛮严重的，我是每天4粒的吃，吃了一两个星期就好多了。。 过后就可以吃少点。
不知道这会不会对你有帮助

彗星

我在一个RUNNER网站看到的文章，跟你们分享一下。Health, psychology, weight loss, pregnancy and motherhood, training, racing... all from a female runner's angle

The RW staff“30 Things Every Woman Should Know About Running”<http://www.runnersworld.co.uk/news/article.asp?UAN=285>;

1. Running is a state of mind. The only thingthat determines your success, or lack of success, is the way you thinkabout your running. If it works for you – if it relieves stress, burnscalories, gives you time to yourself, enhances your self-esteem – thenit doesn’t matter what any other person or any stopwatch says aboutyour running.
2.For female runners, controlled anaerobic training – intervals, hillreps, fartlek training – may lead to gains in strength and speedsimilar to those produced by steroids, but without the noxious sideeffects. Why? High-intensity anaerobic running is one of the mostpotent stimulators of natural human growth hormones – those thatcontribute to stronger muscles and, ultimately, enhanced performance.
3. Running with headphones outdoors is a safety hazard in more ways thanone. You won’t be able to hear cars, cyclists or someone approachingwho intends to do you harm. Attackers will always pick a victim wholooks vulnerable. When you have headphones on, that means you.
               
4. Fast running burns more calories than slow running, but slow runningburns more calories than just about any other activity. In short,nothing will help you to lose weight, and then keep it off, the wayrunning does.
               
5. Doctors consider that moderate exercise during a normal pregnancy iscompletely safe for the baby. Running should cause no problems in thefirst trimester and it should be fine for most people in the secondtrimester. Few women would run in their final three months, however.The most important precaution is to avoid getting overheated; a corebody temperature above 101°F could increase the risk of birth defects.So make sure you’re staying cool enough, and if in doubt, take yourtemperature after a run. If it’s over 100°F, you’re probably overdoingit. Also, skip that post-run soak in a hot bath.
               
6. You don’t have to be the competitive type to enter a race every now andthen. You’ll find that lots of other racers aren’t overly competitive,either. They’re out there because it’s fun and social, and it motivatesthem to keep on running.
               
7. Women generally have narrower feet than men, so when you’re buyingrunning shoes, your best bet will probably be a pair designedspecifically for women. But everyone’s different; if your feet arewide, you may actually feel more comfortable in shoes designed for men.The bottom line: buy the shoe that fits your feet. If there is anyquestion – or if you suffer blisters or injuries because of ill-fittingshoes – consult a podiatrist who specialises in treating runners.
               
8.An American study found that running women produce a less potent formof oestrogen than their sedentary counterparts. As a result, femalerunners cut by half their risks of developing breast and uterinecancer, and by two thirds their risk of contracting the form ofdiabetes that most commonly plagues women.
               
9. Having another woman or a group of women to run with on a regular basiswill help to keep you motivated and ensure your safety. It’s also a lotmore fun than running alone. Women runners become more than trainingpartners; they’re confidantes, counsellors and coaches, too.
               
10. Women who run for weight control may lose perspective on what is anappropriate body size. A recent survey of thousands of women found thatwhile 44 per cent of respondents were overweight, 73 per cent thoughtthey were.
               
11. Unfortunately, men and women will never be equals in the urinationdepartment. Men are in and out of public toilets in a flash, whilewomen stand in long, slow queues. And when it comes to running, menenjoy the ultimate convenience. But a female runner doesn’t have to bea prisoner of her anatomy. Simply find a private place behind a tree ordense shrubbery, squat and pull the lining of your shorts over to oneside. Just beware of using unfamiliar leaves as toilet paper.
               
12. The two minerals that women runners need to pay the most attention toare calcium and iron. (Iron is especially important for menstruatingwomen.) Good sources of calcium are dairy products, dark leafyvegetables, broccoli, canned sardines and salmon, while foods high iniron include liver, fortified dry cereals, beef and spinach.
       
        13. Note: women who train intensively, have been pregnant in the past twoyears or consume fewer than 2500 calories a day should get more thanroutine blood tests for iron status, since these test only for anaemia,the final stage of iron deficiency. Instead, ask for more revealingtests, including those for serum ferritin, transferrin saturation andtotal iron-building capacity.
               
14. Running with a dog gives you the best of both worlds – you get to runalone, but with a friend. A dog is both a faithful companion who willgo anywhere, any time, and a loyal guardian who’ll discourage anyonefrom harming you. The optimal running dog is medium-sized, with abloodline bred for endurance. An easy rule of thumb: hunting breedsmake the best runners.
               
15. There’s no need to miss a run or a race just because you’re having yourperiod. If you’re suffering from cramps, running will often alleviatethe pain, thanks to the release during exercise of pain-relievingchemicals called endorphins. Speedwork and hill sessions can beespecially effective. To guard against leakage, try using a tampon anda towel for extra protection.

[ 本帖最后由 彗星 于 22-3-2009 02:39 PM 编辑 ]

彗星

16. Running helps to produce healthy skin. According to dermatologists, running stimulates circulation, transports nutrients and flushes out waste products. All of this leads to a reduction in subcutaneous fat, making skin clearer and facial features more distinct.

17. It may not be much consolation, but men are sometimes verbally harassed and occasionally threatened on the run, just as women are. Be sensible when you run, but don’t let insignificant taunting limit your freedom.

18. If you run so much that your periods become light or non-existent, you may be endangering your bones. Amenorrhoea (lack of a monthly period) means that little or no oestrogen, essential for the replacement of bone minerals, is circulating in your body. Amenhorroeic women can stop, but not reverse, the damage by taking oestrogen and getting plenty of calcium. If your periods are infrequent or absent, consult a gynaecologist, preferably one sensitive to the needs of runners.
长期女跑步者，都会有经期不正常的无月经症。一项研究Bone metabolism in female runners. Menstruation disorders arefrequent among long-distance runners, but the bone mass is notinfluenced, with the exception of runners with amenorrhea无月经症.reduce the bone mineral content, perhaps partly irreversibly, especially in the lumbar vertebrae in long-distance runners.。
19. If you were a regular runner before you became pregnant, you might have a bigger baby – good news, since, up to a point, larger infants tend to be stronger and weather physical adversity better. Researchers in the US found that women who burned up to 1000 calories per week through exercise gave birth to babies weighing five per cent more than the offspring of inactive mums. Those who burned 2000 calories per week delivered babies weighing 10 per cent more.

20. Women who run alone should take precautions. Leave a note at home stating when you left, where you’ll be running and when you expect to return. Carry a personal attack alarm. Stick to well-populated areas, and don’t always run the same predictable route. Avoid running at night and don’t wear jewellery. Pay attention to your surroundings. Carry identification, but include only your name and an emergency phone number.

21. No matter what your size, it’s a good idea to wear a sports bra when you run. By controlling breast motion, it will make you feel more comfortable. Look for one that stretches horizontally but not vertically. Most importantly, try before you buy. A sports bra should fit snugly, yet not feel too constrictive. Run or jump on the spot to see if it gives you the support you need.

22. If you ran early in your pregnancy, you might want to try switching to a lower-impact exercise during the latter stages and after delivery. Because of the release of the hormone relaxin during pregnancy, some ligaments and tendons might soften. This will make you more vulnerable to injury, especially around your pelvis. Walking, swimming, stationary cycling and aquarunning (you’ll be even more buoyant than usual) are good choices.

23. Trying to lose fat by eating less and less and running more and more doesn’t work. The more you exercise and the less you eat, the more likely your body is to ‘hibernate’. That is, you’ll conserve calories and thwart your efforts to lose fat. The better bet is to exercise reasonably and increase your food intake early in the day to fuel your training. Eat breakfast, lunch and an afternoon snack. Then eat lightly at dinner and afterwards.

24. Morning is the best time for women to run, for lots of reasons. First, it’s the safest time; statistics show that women are more likely to be attacked late in the day. Second, studies have shown that morning exercisers are more likely to stick with it, because what you do first thing gets done. Third, it saves you a round of dressing, undressing and showering at lunchtime or later. Fourth, it gives you a feeling of accomplishment, which is a great mental and physical start to the day.

25. Exploring your competitive side can offer benefits beyond running. Racing can help you tap into a goal-setting, assertive and self-disciplined side of your personality. Channelled correctly, these attributes can boost your success in other parts of your life, such as in the workplace.

26. ‘That time of the month’ (or even the few days preceding it) is not the time when women run their worst. The hardest time for women to run fast is about a week before menstruation begins (a week after ovulation). That’s when levels of the key hormone progesterone peak, inducing a much-higher-than-normal breathing rate during exercise. The excess ventilation tends to make running feel more difficult.

27. Just because you’re married and have young children and a job doesn’t mean you don’t have time to run. Running is time-efficient and the best stress-reducer on the market. You need this time. Taking it for yourself (by letting your husband baby-sit while you run, for instance) will benefit the whole family.

28. Babies dislike the taste of post- exercise breast milk, which is high in lactic acid and imparts a sour flavour. One study found that nursing mums who logged 35 minutes on the treadmill had to cope with grimacing, reluctant infants if they nursed too soon afterwards. Researchers recommend that you either collect milk for later feeding, or breast-feed before running.

29. Women sweat less than men. However, contrary to popular belief, women dissipate heat as well as men. The reason: women are smaller and have a higher body-surface-to-volume ratio, which means that although their evaporative cooling is less efficient, they need less of it to achieve the same result. Nonetheless, be sure to drink plenty of water (until your urine runs clear) to offset the effects of sweating and prevent dehydration.

30. While no one has ever proved the old theory that women are better marathoners than men (because they have more body fat to burn), you never hear anyone argue the opposite. Men tend to use their strength to push ahead in short races, but this can backfire in a marathon. Women seem perfectly content to find a comfort zone and stay there. This makes them ideally suited for the marathon – the ultimate keep-your-cool and keep-your-pace distance. So why not be bold and set your sights on a marathon?

我慢慢才翻译，原谅我的华语，有限公司来的

[ 本帖最后由 彗星 于 22-3-2009 02:53 PM 编辑 ]

sea_horse

原帖由 xeniakicky 于 22-3-2009 11:56 AM 发表



我的knee前一阵子也试过很痛(运动过度) ，坐着了后要站起来也不能一下子站直，很痛  。过后跑去买了Glucosamine 来吃，那时蛮严重的，我是每天4粒的吃，吃了一两个星期就好多了。。 过后就可以吃少点。 ...

glucosamine..是啥东东? 不过，我会去找找资料。 ：）
谢谢哦

sea_horse

谢谢各位的热心分享和意见 ， 我实在是感激不尽。

我决定在五月参加10公里跑步，希望到时候我的膝盖不会再闹脾气了。
目前我采用kltan84的方法，慢慢的在增加跑步的距离，膝盖开始疼痛后边会让自己休息一两天，效果的确不错。：）

彗星

俗称骨胶丸，吃关节的。。。平时可以吃鸡脚，猪脚，猪脚筋。。。