2. The stronger the muscles, the easier it is to run: the most effective way to strengthen the leg strength is to run the slope. At first, it is best to choose a gentle slope (if you practice on the indoor treadmill, you can increase the slope by 4 ~ 5%), run the slope three times repeatedly, and rest for 2 minutes each time. Slope running should shorten the stride, strengthen the arm swing, and pay attention to the warm-up at the beginning and the cold-body activity at the end. Weightlifting exercises are also very effective. Research shows that weightlifting training can improve the economy of running. The so-called running economy refers to an evaluation of running effect, and the main parameter is the oxygen consumption during running. )
Auxiliary exercises that help to improve the running effect are: lifting barbells, sprinting and tiptoeing to exercise calf muscles.
3. Speeding up running will have a great influence on body and mind: striding, running can make people feel stronger and more confident.
For beginners, the following running speed exercise plan is very suitable: during the 30-minute running exercise of 1, you can speed up running for 3 times, each time lasting 1 minute, and then return to normal running speed after each acceleration. This plan can be carried out/kloc-0 times a week, and the speed should be gradually increased, and the time and times of acceleration should also be gradually increased.
4. Running outdoors is better: Running outdoors is more beneficial to your health than running indoors, and the ever-changing scenery outside can often prolong your running time. Of course, good scenery is not the whole advantage. Research shows that the heart rate of outdoor runners is faster than that of indoor runners under the same physical conditions and running the same distance.
5. Change the running mode frequently: In order to increase the endurance, speed and strength of running, you should change the running mode at least 1 time every week, such as changing the interval distance of accelerating running, increasing the number of running on slopes, and slowing down to increase the running distance (1km ~ 3km more than usual). If you always run the same distance at the same speed every time, you can hardly see your progress. The best way to challenge yourself is to change the form of running frequently.
2 fitness running common sense
1. The time of running exercise can be controlled according to your own time, but the duration of each running exercise should not be less than 30 minutes, and it is best to stick to it every day. If you have difficulty, you can do it once every two days. If the interval is more than two days, the effect will be bad. If you have enough time, it is recommended to run in the afternoon to dusk, and getting up early and exercising on an empty stomach is not very scientific. It is best to run before eating at noon and at night. If it is after a meal, don't exercise within 2 hours after the meal.
2. Long-term jogging training can make your legs strong and thin. The condition of jogging to lose weight is to insist on long-term exercise, and the running time should not be less than 40 minutes at a time, just stick to it every day.
3. For fitness running, it is best to change at a uniform speed, that is, the speed is slow at first, and then the running speed is gradually increased, so that the running speed can be kept at a uniform speed in the second half, which can save preparation time. The highest speed depends on your own level, and you can generally reach your own medium speed. Swing arm has a large amplitude, which is generally used for fast sprint, but for fitness running, swing arm only plays a balancing role, so it is not necessary to consider it deliberately.
If you want to take part in the marathon, it is recommended to take part in amateur training, and you can find a physical education teacher to guide the training. At first, the focus of the exercise was basic endurance training. It is recommended to run for 70 to 90 minutes every day, and finish it first, regardless of speed, as long as it is uninterrupted. Improving running speed is the later training direction.
Outdoor sports are not recommended when air pollution is serious. You can go to the gym, but if you have no conditions, you can wear a thin mask. You will feel uncomfortable at first, so just stick to your habits.
6. Women can usually do light activities at this stage of menstruation, or insist on exercising according to their personal situation. Some women can insist on running, but it is best to reduce the amount of exercise by half on the second day of menstruation and have a rest.
3 the principle of appropriate overload exercise
In order to improve the current health level, it is best for the human body to carry out overload exercise regularly on the basis of maintaining the existing exercise intensity. Overloaded physical exercise will inevitably increase energy and material consumption, resulting in metabolic imbalance, but this consumption is temporary. With the end of exercise, assimilation will be strengthened, tissues and cells in the body will be supplemented more, and the body will gain stronger vitality. This is the overload principle that sports must follow.
Judging whether an exercise plan is reasonable depends on whether an individual has adapted to a certain exercise plan or exercise intensity. If you have adapted to the current intensity of exercise, then you need to increase the exercise load appropriately. The increased load can be determined according to the amount of running (km/week), such as the number of kilometers per week, and can also be adjusted according to the feeling of running speed (m/s), and can also be adjusted by adjusting the number of exercises (the number of exercises in a day and the time of one exercise). If you like to do strength training after running, you can also increase the negative weight of your body (that is, the weight of the barbell lifted).
Discomfort is part of running.
Bad experiences such as lactic acid accumulation and lack of oxygen are part of running, just as pain and bitterness are part of life. Running without physical strength is not running if you are never tired. Walking, walking or even brisk walking are much easier than running, but this is not running, let alone enjoying running.
What is the reason why you feel tired after running for several weeks?
These are all manifestations of excessive exercise. To overcome this phenomenon, we should relax the running plan, properly insert the amount of exercise and appropriately increase the rest days. Increase the amount of exercise to follow the "10% principle". In addition, pay attention to the combination of running with cycling and swimming. Diversified exercise, ensuring adequate sleep and a nutritious diet will not shrink back.