There are 10 training methods for running. Running is a common exercise in daily life. Running requires us to have a certain endurance and speed. The correct running method will benefit people's health. There are 10 training methods for running.
Running 10 training method 1 1, intermittent repetitive training.
Choose a fixed distance, such as 200 meters; Or choose a fixed time, such as 45 seconds; Then try to run, have a rest and repeat. It should be noted that the time for rest and recovery is as important as training. During the break, you can have a full rest, or you can take a walk or jog. Rest time should be mastered according to the intensity of training. The longer the training time, the greater the intensity, and the more recovery time is needed. The degree of recovery can be normal breathing and smooth speech.
Step-by-step interval training
By adding gradual intensity increase to a single "intermittent repetition" training method, it will add new challenges to your training. For example, run 200 meters, rest, run 400 meters, rest, run 600 meters, rest.
3, four minutes of tabata training
Tabata training method can effectively improve the running speed. First sprint for 20 seconds, then rest 10 seconds, repeat 8 times. You can choose to practice on flat ground, slopes or steps.
4. Climbing training
Through slow climbing combined with intermittent short-distance running, aerobic exercise, cardiopulmonary training, leg muscle strength and psychological resilience can be improved at one time. You can plan the preset route, and it is the best choice to find a running route including several hills, a steep slope, an S-bend and several flat roads.
5. Switch to off-road "tunnel"
Choose a more original running route, walk into nature and cheer up. For example, riverside, seaside, grassland and so on are all good choices. Breathing fresh air in a sparsely populated place can also turn your body around. Nature provides a beautiful background for your fitness exercise and tests your coordination ability in new fields.
6, Tolek training.
Tolek's training method is a middle and long-distance running training method with alternating accelerated running and jogging, and it is one of the effective methods of endurance training. The advantage of Tolek method is that it can make players improve their speed and be full of fun in unstructured practice.
7. Find the right beat
Sometimes, it is difficult for us to maintain a high level of running. When fatigue appears, we might as well let music play its wonderful role. You can find a rhythm that keeps pace with your pace and motivate yourself to keep moving forward. So you will find that many people also listen to songs with headphones when running.
8. Slow down and go far.
Long-term and slow-paced running is a good way to exercise endurance. In order to avoid sports injuries, the average distance per week should not exceed 10%.
9. Use the treadmill
Treadmill can be set at different speeds, distances and inclinations, without detecting the route in advance and worrying about the weather. Treadmill is the most common fitness tool.
10, take part in the competition
In the past two years, many cities have become popular with marathon, Four Seasons Run and Fluorescent Fun Run. All kinds of running competitions can make you feel passionate and more fulfilled. Sign up for a favorite race and enjoy running with thousands of people. You will find that this will be the best motivation to spur you to constantly improve your level.
Running 10 Training Method 2 Three-week Running Training Program
Week 1 week: recovery week
On Monday, run for 3 minutes and walk for 2 minutes. Do it 6 times for 40 minutes.
On Wednesday, run for 2 minutes and walk for 2 minutes. Do it five times for 30 minutes.
On Friday, run for 2 minutes and walk for 3 minutes. Do it 6 times for 40 minutes.
You have trained a little since the first week, and you need to have a rest while improving your physical fitness. When you first start running, you may think that this training method is too low-intensity and not challenging, but what you need for fitness is a normal heart. In this process, it will increase your cardiopulmonary ability and the overall quality of your body. So be patient. This is an indispensable mentality in your progress.
Week 2: Watch your step.
Run for 3 minutes on Monday and walk 1 minute. Do it 9 times, ***46 minutes.
On Wednesday, run for 2 minutes and walk 1 minute. Do it 8 times, ***34 minutes.
On Friday, run for 3 minutes, walk 1 minute, do 8 times, ***42 minutes.
After the recovery training last week, you should pay more attention to your pace this week. If you feel that you are breathing "wheezing" and can't speak normally, then you should slow down and lay a good foundation before moving forward.
Week 3: Increase the amount of training.
On Monday, run for 5 minutes, walk 1 minute, do it 7 times, ***52 minutes.
On Wednesday, run for 3 minutes, walk 1 minute, do it 7 times, ***38 minutes.
On Friday, run for 3 minutes, walk 1 minute, do 10 times, ***50 minutes.
You may feel very tired during this week's training. At this time, you have to stick to it. I feel much better after the training.
If you feel pain during three weeks of training, you should use ice. Freeze the water in mineral water. It can alleviate this symptom.
Self-examination:
If you feel comfortable during the three-week training, I suggest you increase the running time and reduce the walking time.
If you find training difficult, you can appropriately increase the walking time and reduce the running time.
Running 10 training method 3 how to train running?
Landing buffer
If you carefully observe other people's running, you will find that many people touch the ground with the sole of their feet and make a loud noise when they touch the ground. The correct action is that when running, the middle foot should land first, and the sole of the foot should not land. This is a kind of protection for ankles and knees to prevent periostitis.
Wave one's arm
Swing arm is to keep the balance and coordination of the body during running, so that the body swings more naturally and conforms to the rhythm of human movement. When swinging your arms, just remember not to put your elbows in front and your hands behind, and swing naturally with your steps.
to chin up and chest out
Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.
breathe
Breathing during running is profound and long. Generally speaking, you can breathe through the nose and nozzle, and you can breathe through the mouth and nozzle when your physical strength drops seriously.
heart rate
Jogging, as a healthy aerobic exercise, should be distinguished from running fast. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is (220- age) ×60%. You can measure the following items correctly while running.
Head and shoulders
Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
Arms and hands
Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
leg
Drive the calf with the thigh, and the knee joint should face the toes. Raise it to a reasonable height and then put it down. Repeat.
How to train for running? Don't underestimate jogging, it is the most common exercise. Writing about running can save us a lot of money, and it doesn't charge any fees, and it can also play a role in keeping fit and preventing various diseases. It is a very good exercise method. It is suggested that the elderly and children take active exercise, which is a way to ensure good health.