Скачать или смотреть Complete Guide to Strength + Rest + Nutrition - Secrets of Injury Prevention and Recovery 💪 EP.24

Complete Guide to Strength + Rest + Nutrition - Secrets of Injury Prevention and Recovery 💪

The remaining 2 core elements of the 3+2+2 System for middle-aged runners aged 40-60! Learn strength training, rest methods, and nutrition management perfectly with scientific evidence. According to a 2020 American College of Sports Medicine study, 3 times running and 2 times strength training per week is the optimal combination for middle-aged runners.

Complete Guide to Strength + Rest + Nutrition:

💪 1. Core of Strength Training
Core Strength: Plank (30 seconds → 2-3 minutes goal)
Purpose: Stabilize running posture, prevent back injuries
Method: Place elbows on floor and keep body in straight line
Lower Body Strength: Squats + Lunges (3 sets each, 10-15 reps)
Purpose: Protect knee joints, stabilize running posture
Effects: Prevent muscle loss, injury prevention

😴 2. Science of Rest
Middle-aged specific: Young 1 day → Middle-aged 2-3 days needed
Active Recovery: Light walking, stretching, yoga
Rest Week: Reduce running distance by 50% the week after one month of exercise
Scientific basis: Recovery time after exercise increases by average 30% starting from 40s

🥗 3. Core of Nutrition Management
Protein: 20-30g within 30 minutes after exercise (3 eggs or 100g chicken breast)
Carbohydrates: 1 banana or 1 sweet potato (glycogen replenishment)
Hydration: 500ml 2 hours before, 150ml every 15 minutes during exercise
Daily protein: 1.2-1.6g per kg body weight (70kg = 84-112g)

📅 4. 3+2+2 Weekly Plan
Monday: Basic running
Tuesday: Strength training
Wednesday: Interval running
Thursday: Strength training
Friday: Rest
Saturday: Long-distance running
Sunday: Rest

📊 5. RPE Scale Usage
Basic running: 6 points (comfortable conversation level)
Interval running: 7-8 points (breathless but sustainable)
Long-distance running: 5-6 points (comfortable pace)
Strength training: 7 points (moderately hard level)

🔄 6. Pre and Post-Exercise Preparation
Warm-up: 5 minutes light jogging + 5 minutes dynamic stretching
Cool-down: 5 minutes slow walking + 10 minutes static stretching
Dynamic stretching: Knee raises, leg swings, arm circles

🛡️ 7. Injury Prevention 4 Principles
1. Maintain proper running posture
2. Sufficient warm-up and cool-down
3. Strengthen muscles with strength training
4. Don't overdo it

🚨 8. RICE Treatment (When Injured)
Rest: Stop exercise immediately
Ice: Ice pack for 15-20 minutes
Compression: Wrap injured area with compression bandage
Elevation: Elevate injured area above heart level

🎯 Core Message
Success in middle-aged running is impossible with running alone. Strength training, sufficient rest, and proper nutrition management must work together. Approach systematically with the 3+2+2 System, adjust to suit yourself, and maintain consistency - this is most important.

💡 Expected Effects After 3 Months
Improved physical strength: Less out of breath when climbing stairs, more energetic in daily life
Increased muscle mass: Higher basal metabolic rate for easier weight management
Better stress management ability: Naturally relieves work and family stress
Increased confidence: Healthy body and mind for new challenges

🔗 Next Episode Preview
Episode 25: Injury Prevention and Management for Middle-Aged Runners
I'll prepare specific methods to prevent and manage knee, ankle, and back pain.

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💬 Share your strength training and nutrition management experiences in the comments!
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