For ordinary people, running is undoubtedly the lowest cost, the simplest conditions of a method of physical exercise, long-distance running is undoubtedly our physical and mental exercise big. Adhere to the method:
1. Install a software to record the running history on your cell phone. This software can remind you how many meters you run every kilometer and how much time you spend, adding fun to the monotonous running and sharing with friends after the run, which is also a kind of affirmation. Viewing the accumulated kilometers in the software will also give you a sense of accomplishment.
2. Listen to music so that running is no longer monotonous.
3. Overcome bad habits. When running to a certain level, usually can not stick to it, this is the habit of doing something wrong, you should stick to running.
4. Regularity. According to the physical condition, set the amount of running every day, to achieve this amount, regular running every day, is good for physical and mental health.
5. running + walking.
6. Jogging to maintain a comfortable pace.
7. find your own running form.
8. eat well and rest well. You can only run if you have enough food and sleep. Eat some calorie supplements, like chocolate, before you run.
9. Warm up before running. Finish stretching. Warm-up steps:
A. Move both ankles alternately, arms crossed, toes
b. Bend your knees, half-squat, and lift your heels, repeating 3 to 5 times, moving both knees.
c. Alternate lifting and abducting the two lower limbs to move the hip joint
d. Pressing and stretching of the leg muscles and ligaments of the front and back archery steps
10. Specialized training: (1) Explosive Strength Training: The training should pay attention to the close combination of speed and strength. The main method of training is to carry out weight-bearing exercises with medium weight, such as weight-bearing heel raises, weight-bearing barbell in-situ jumps, weight-bearing lunge, etc. While developing rapid strength, weight-bearing exercises should also be carried out to increase weight. Increase muscle strength. The main exercise is the weighted squat. It should be combined with running and relaxation exercises. Weights can be tailored to suit you, especially barbells. It is better to do it under protection or supervision, which is safer.
(2) Jumping training: develops fast strength and jumping ability, which can effectively develop jumping ability. Its main exercises include: general jumping exercises: one-legged jump, hopping, split-legged jump, frog jump, straight-legged jump and so on. Jumping obstacle exercises: hurdles, long jump (long jump exercises, the effect is very significant, simple and easy), touch and so on. High exercises, etc. (3) lumbar and abdominal muscle training: sit-ups, prone upright, weighted sit-ups, weighted prone upright, etc., in order to improve the strength of the lumbar and abdominal muscles.
It is worth noting: according to your personal or practitioner's physical condition, reasonable arrangement of the above training methods, time and exercise volume, in accordance with the principle of gradual progress, do not try to increase the intensity and density. Training fast, causing sports injuries and tension, with half the force; but the lack of intensity and density of the movement will not get exercise. The effect is very good.