小腿內側肌肉痠痛 - 路跑 Road Running

By Annie
at 2015-10-28T22:46
at 2015-10-28T22:46
Table of Contents
因為今年3-4月時胖到70公斤(169cm),所以從6月中開始跑步減肥,現在減到61公斤
最近兩個月都出現左小腿內側肌肉痠痛,導致無法繼續跑步,但是都沒找出原因
不知道是我跑步姿勢不良?或是跑步習慣不好有關?
--------------------------------------------------
我通常習慣是跑步前第一公里用6分10秒左右當暖身,然後慢慢提高速度到接近5分速,
跑完以後就走路一公里左右當收操,然後回家做地板運動
一星期大約跑個3次然後會有兩天打球(桌球 羽球 或籃球)或重訓
--------------------------------------------------
以下是記錄我最近幾個月的跑步記錄
6月 31.8 km 6'09"
7月 48 km 5'39"
8月 71.7 km 5'50"
9/03 5.18 km 5'25"
9/06 10.6 km 5'49"
9/09 5.71 km 5'35"
9/13 5.82 km 5'22"
9/14 5.21 km 5'14"
9/18 5.96 km 5'20"
9/21 6.23 km 5'25"
9/23 5.35 km 5'07" (好像這天跑完左小腿內側就痠痛,停了一星期)
9/30 6.12 km 5'40" (因為怕再度受傷,我之後都確定第一公里跑超過6分)
而且也把速度調降下來
10/4 8.01 km 5'44"
10/5 8.29 km 5'48"
10/7 7.55 km 5'41"
10/9 6.40 km 5'40"
10/10 5.95 km 5'45"
10/13 7.56 km 5'29"
10/14 6.29 km 5'18"
10/16 8.03 km 5'36"
10/17 10.3 km 5'25"
10/18 7.35 km 5'28"
10/19 6.40 km 5'19"
10/22 8.54 km 5'55"
10/23 4.53 km 5'06" (下大雨)
10/25 13.0 km 5'42"
10/26 7.02 km 5'31" (這天腳跑到一半就開始痛了)
10月初降速跑感覺腳很ok,雖然之後有稍微快一點點,但是10/26之前腳都感覺很ok
因為怕腳再度痠痛,也沒有壓榨自己的體力跟腳力
另外,在版上有很多人練間歇跑或LSD,因為年紀已經31歲,不太敢嘗試間歇跑,
想要試試LSD把跑步距離拉長,是否因為此關係造成腳負擔過大?
(或是跑步姿勢的問題,因為我只有一隻腳會痛)
--
最近兩個月都出現左小腿內側肌肉痠痛,導致無法繼續跑步,但是都沒找出原因
不知道是我跑步姿勢不良?或是跑步習慣不好有關?
--------------------------------------------------
我通常習慣是跑步前第一公里用6分10秒左右當暖身,然後慢慢提高速度到接近5分速,
跑完以後就走路一公里左右當收操,然後回家做地板運動
一星期大約跑個3次然後會有兩天打球(桌球 羽球 或籃球)或重訓
--------------------------------------------------
以下是記錄我最近幾個月的跑步記錄
6月 31.8 km 6'09"
7月 48 km 5'39"
8月 71.7 km 5'50"
9/03 5.18 km 5'25"
9/06 10.6 km 5'49"
9/09 5.71 km 5'35"
9/13 5.82 km 5'22"
9/14 5.21 km 5'14"
9/18 5.96 km 5'20"
9/21 6.23 km 5'25"
9/23 5.35 km 5'07" (好像這天跑完左小腿內側就痠痛,停了一星期)
9/30 6.12 km 5'40" (因為怕再度受傷,我之後都確定第一公里跑超過6分)
而且也把速度調降下來
10/4 8.01 km 5'44"
10/5 8.29 km 5'48"
10/7 7.55 km 5'41"
10/9 6.40 km 5'40"
10/10 5.95 km 5'45"
10/13 7.56 km 5'29"
10/14 6.29 km 5'18"
10/16 8.03 km 5'36"
10/17 10.3 km 5'25"
10/18 7.35 km 5'28"
10/19 6.40 km 5'19"
10/22 8.54 km 5'55"
10/23 4.53 km 5'06" (下大雨)
10/25 13.0 km 5'42"
10/26 7.02 km 5'31" (這天腳跑到一半就開始痛了)
10月初降速跑感覺腳很ok,雖然之後有稍微快一點點,但是10/26之前腳都感覺很ok
因為怕腳再度痠痛,也沒有壓榨自己的體力跟腳力
另外,在版上有很多人練間歇跑或LSD,因為年紀已經31歲,不太敢嘗試間歇跑,
想要試試LSD把跑步距離拉長,是否因為此關係造成腳負擔過大?
(或是跑步姿勢的問題,因為我只有一隻腳會痛)
--
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路跑
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