In the cool autumn, the majority of runners also ushered in a wave of events. Then, when you are running normally, do you feel that you are particularly tired when you run and it is difficult to stick to it?
You need to understand how your body works. Knowing ourselves and knowing each other, there is no war. Only by first understanding your body can you help you to make a better running strategy.
How can you feel the changes in your body after running for 30 minutes?
From walking to flying, not dying, and then panting
Muscle produces lactic acid, muscle soreness
Sweating and burning fat
The heartbeat is accelerating, the deer is smashing, and the little face is blushing, which can actually produce this feeling of love.
These are your feelings. Today, Xiaobian tells you what is the internal reaction of the human body during the 30 minutes of running?
The first few seconds (stepping like a fly)
Energy comes from the energy molecule produced by the decomposition of food, adenosine triphosphate (ATP). At this point ATP is being converted into another high-power molecule: adenosine diphosphate (ADP), which converts ADP to ATP again.
So when you first start running, you will feel full of energy.
The first 90 seconds or so
In order to release more ATP, the cells begin to break down the glycogen. Glycogen is a form of glucose fuel stored in muscle. In addition to being taken from muscle cells, the cells also take glucose directly from the blood to provide the fuel needed for exercise, which is one of the reasons why exercise helps prevent high blood sugar.
The body absorbs glucose in large quantities at this time, and the muscles begin to release lactic acid. Lactic acid gives you a feeling of burning while exercising, and sends a signal to the brain that the body is under stress.
In the next few minutes
Your heart will jump faster, and your blood will be concentrated from where you don't need it, such as the digestive organs, to the muscle cells that are working hard. In order to use glucose effectively, muscle cells need to be heavily oxygenated, and the breathing becomes heavy.
As you begin to move forward, the body's largest muscle groups—the gluteus maximus, the thigh muscles, and the core muscles—will help you stay straight, control your gait, and stretch your hips to get your feet off the ground. Your body will begin to burn stored heat (in general, runners can burn about 100 calories per run of 1.6 km), including some body fat.
Once you burn the glycogen and oxygen, it will increase your body temperature, and you will show a healthy and rosy look, and at the same time, you will start to sweat.
Within 10 minutes
In good posture, the supply of muscle and ATP should be sufficient, and the body can efficiently transport oxygen, burn fat and glucose. You will feel full of strength and you can run fast and far.
However, if you do not have regular exercise habits, ATP will be in short supply, and it will not be able to absorb or process oxygen quickly, causing lactic acid to accumulate and every minute is suffering.
30 minutes
When it's over, as you slow down and walk, your energy needs drop and your breathing rate gradually returns to normal.
At this point, you have experienced the legendary 'runner climax'. You will feel energetic, because the brain is releasing high-spirited and pleasant hormone dopamine, which makes you feel how good it is to exercise, and thus reduce your desire for chocolate and other sweets.
If you still want to eat yourself after a hard workout, don't worry, because you have already freed up some space to store glycogen, which is less likely to be converted into fat.
Congratulations on entering the stage where you can run for 30 minutes. Nothing can stop you from running. Keep running and enjoy every step of the run!
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