Just "hold your legs" Why is it so difficult? Maybe it's just the wrong way. I decided to start running in an instant and really started to implement it, thanks to the discovery of the method of monitoring heart rate to guide running. There are many ways to run, there is no best one, only the most suitable one. I think the method of monitoring heart rate running suits me best.
? To some extent, heart rate is one of the manifestations of self-physical state, and understanding heart rate dynamics means knowing yourself. Knowing the state of the body and following the appropriate training principles can maximize the effect of each training. Repeatedly, with a little perseverance and patience, the progress is obvious, the physical state is getting better and better, and even the mental state is getting better and better. I deeply realized the process of this subtle change, and even didn't expect that in the tenth month after "opening my legs", I completed the whole marathon: 42.438+095 km. What wonderful numbers, what an incredible feeling.
Attached drawings: 20 15
Shenzhen International Marathon
(Take part in the track map of Shenzhen International Marathon 20 15)
Under the guidance of MAF training principles, according to my own situation, I have developed a set of training methods that make me relatively comfortable to implement. The most important thing is to monitor my heart rate. Until now, I still have to monitor my heart rate every time I run. Because I always know my heart rate, which makes me feel safe. At the same time, you can easily adjust your status.
As the saying goes, everything is difficult at the beginning. Even with good training methods, it takes a little perseverance to stick to it, especially when you start running, you may have the urge to make progress every time, and even have the goal of running an extra kilometer every time. Having a goal should be worthy of recognition, but the goal needs to be reasonable, otherwise you will inevitably feel "tired", and if the training effect is not good, it may also cause harm to your body. Therefore, give yourself a little more patience and strictly follow the training principles, so that you will always have a loyal wife.
When running, the three most concerned data are: distance, pace ① and time. What I hear most should be: "I'm going to run XX kilometers today", and then I want to speed up from time to time during the running, completely ignoring my heart rate, that is, my physical condition. In this way, every time I run, my body bears a heavy burden. You often feel tired and uncomfortable after running. How dare you say you want to enjoy running unless you get down? So, can you keep running? I doubt it.
"Time is more important than distance, and distance is more important than speed" is a very important principle in running training. For beginners, realizing this will be of great benefit to improving running skills and enjoying running fun. Simply put, when you run, you should pay attention to "how long you have run" rather than "how far you have run". As for speed, that's after we can run as long and as far as possible. Because exercise takes some time to effectively stimulate the aerobic system, and it needs to be carried out at a relatively slow pace. The first runner should not exceed 1 hour, and the long-distance training (above 10 km) should not exceed 2.5 hours as far as possible. Overtime training for a long time will not bring better training effect, but will do more harm to the body, leading to longer recovery time, thus affecting the next training. The distance naturally increases after increasing running time or increasing pace. So every time I train, I will set a running time and finish the preset time on the premise of monitoring my heart rate. There are two points to note here: first, the center rate of the whole running process should be controlled within the range of the bull's-eye rate ②; second, the running time should be controlled within one hour, which is generally recommended to be 30-40 minutes.
? Can do these two points, on the one hand, aerobic capacity will gradually improve, on the other hand, this is also the best training intensity for burning fat. If you want to maximize the effect of exercise to lose weight, stick to it. It is said that you should stick to it. In fact, you can do it with a little perseverance, because it is also a running method that can make you feel more comfortable. After running, you won't feel tired or uncomfortable, and you can still feel the fun of running. Generally, after running for 30 minutes, dopamine will be secreted in the human body, which is the so-called running climax, which will make you feel in a good state of mind. Of course, the premise is to do two things, and in this process, don't care how long you run, and don't dislike how slow you run. Make sure you can run longer within the bull's-eye rate. When you can run long enough, you will naturally run farther and farther. With the improvement of aerobic capacity and muscle strength, the pace will naturally increase. This is a process of mutual promotion and the only way to avoid training injuries as much as possible.
Attached picture: Lotus Hill, starting.
This is the trajectory diagram of my running training with MAF training method. I ran for about 53 minutes at a pace of 8 15. It was so slow at first. What about it? Slow at this time is to be fast in the future, and more importantly, enjoy the running process.
The second running principle is "combination of work and rest". Rest is a part of training and a very important part. For beginners, "running for a rest" is more appropriate. Maybe you will feel in good shape and continue running the next day and the third day. But in fact, the physical injury has already happened after the first few minutes of training, but the mental excitement often blinds us and thinks that we are in good condition, leading to rashness and accumulation of injuries.
The physical damage caused by running can generally be repaired, and it takes at least 24 to 48 hours to repair, so it is necessary to have a "running break". During the recovery period, what we need to do is to eat more nutritious food and supplement enough protein, carbohydrates and high-quality fat. It can be a negative recovery from complete rest and no exercise, or a positive recovery from cross training, such as lifting iron, practicing yoga and swimming. Both recovery methods are very good, depending on the physical condition. Generally, the day after long-distance training, I will choose negative recovery.
In this way, if you run 3-4 times a week and combine work and rest, your body will continue to strengthen in this cycle of "injury-repair-injury-repair" and become more and more efficient. At that time, it was ok to take two breaks, three breaks or even five breaks. Of course, it is not recommended not to rest for seven days a week.
The third principle is "10% principle", that is, the monthly running volume ③ does not increase by more than 10% compared with last month. In other words, run 60 kilometers this month and no more than 66 kilometers next month. Does the monthly running amount of 60 kilometers feel small, which makes you not handsome enough? But this is really the monthly running amount when I first started running. I still want to remind you, don't care too much about the amount of running, and run longer in a relatively comfortable state first. In addition, it is generally necessary to gradually reduce the amount of running for one week every month, which is also a better recovery for the body.
These are the running principles that I will always pay attention to, which has benefited me a lot. After running for so long, I didn't overtraining or get hurt, and my aerobic capacity improved. I can run farther and farther.
In such a relatively comfortable training process, I can feel the fun of running, but I am still not satisfied with my feet staying in one place. Shenzhen is a beautiful city, especially the free and open parks that bloom everywhere are well worth visiting. But the feeling of just visiting the park is still lacking, and this feeling is even stronger when a person goes to the park. Since running, why not make running more interesting? Then measure the earth with your feet and run around the park.
First, I searched the best running places in Shenzhen on the Internet, and then I found an article "Running Places in Shenzhen" (article website:/15/0320/12/al5chcoa 00964j4o.html2065438+March 2, 20051). The article lists: Lianhuashan Park, Bijiashan Park, Shenzhen Bay Park, Luohu Greenway Line 5 and other places worth visiting. According to the places listed in the article, combined with the panoramic function and ranging function of Baidu map, I began to gradually realize the idea of "running around the park":
Attached Figure: Incomplete "Ten Kilometers",
shenzhen bay park
(20 15 April 12. This is my first time to challenge the long-distance trajectory map, and the location is the waterfront plank road in Shenzhen Bay Park. Generally speaking, ten kilometers is a hurdle, which is the dividing point of long-distance running. Being able to complete ten kilometers means having the initial ability to run longer distances. At that time, I carried a running backpack with 1L water, took a bus to the mangrove gate, and then began to challenge the most beautiful running route in Shenzhen. The rhythm will naturally slow down. But I felt very excited after finishing the whole race, although the last distance record was not 10 km. )
Photo: Honghu Park
(201June 05, 1 1. Honghu Park has a big circle of 4.2 kilometers, which basically runs along the lake, just in time for the lotus blossom season. Jogging in such a park with pleasant scenery is really a pleasure.
Photo: Lianhuashan Park
(2065 438+06 05， 13。 The challenge lasts 80 minutes. The periphery of Lianhuashan Park is about 5 kilometers, and the slope of individual sections is relatively large. The scenery at night is beautiful, and all the blocks in the park are very distinctive. There are many people flying kites in Kite Square. Watching kites soar in the sky and running is also a pleasure. )
Photo: Shenzhen University
(20 15 July 19. As a key university in Shenzhen, campus greening is naturally very good. It is about 4 kilometers around the school. Running clockwise is basically a slow uphill, and running counterclockwise will be relatively easier. There is an open standard track in the school. Every weekend, many running organizations gather here and start practicing around the school. As it is on the university campus, there are many shops, so it is not a problem to replenish water, as long as you bring enough cash. Although not my alma mater, running on campus can still recall many scenes at school, which makes people feel youthful and sunny. )
Photo: Bijiashan Park
(2065438+July 26, 2005. Bijiashan Park is also a very popular running training base. On weekends and holidays, many runners gather here to unzip. The characteristic of this route is that the gradient changes greatly, and there will be a steep uphill and downhill road on the way. Bijiashan is a very good choice for those who want to do rock climbing training. There are also convenience stores and public toilets in the park, which are more convenient. Running around the park and breathing fresh air will make you feel very comfortable. )
Photo: Luohu Greenway Line 5
(2065438+August 2, 2005. Line 5 of Luohu Greenway is called "the most beautiful greenway" and is a good place for hiking. Of course, this is also an optional place for running. I used to walk all the way and run for a long time, and some sections were really beautiful. The route is also challenging, especially the first two kilometers into the greenway. It is absolutely cruel to go up and down continuously. Although abuse, but look at the beautiful scenery next to the reservoir, the mood is good. There is no regret to leave a running footprint on the "most beautiful greenway". )
Photo: Donghu Park
(2015101October 29th. When I ran the fifth line of Luohu Greenway, I ran around Donghu Park, but I didn't finish running all the way around. A big circle is about three kilometers. Half of the route is plastic road, with little change in slope and good environment. Many people often run around the big circle, and there will be regular running groups in the park on weekends. The only disadvantage of this route is that bicycles can also walk on the runway, and the plastic road is close to the expressway. )
Photo: Dashahe Park
(20 15 12 13. The circle of the park is exactly 1 mile, which is 1.6 km. There is a small gentle slope in the counterclockwise direction, and the route after that is a very gentle downhill. There will be mileage signs on the runway. If you don't bring a stopwatch or a sports app, it's easy to know how far you've run. )
Attached picture: Yantian waterfront plank road
(20 15 12 19. The scenery of the third section of Yantian waterfront plank road is very beautiful. The warmth of the sunset and the coolness of the sea breeze are definitely worth leaving footprints! However, the road connecting the plank road is a little detour, and it is easy to run the wrong way. So you need to study the map and remember the route before you leave. In addition, there are many steps up and down, so pay more attention to your feet to avoid falling. )
Photo: Litchi Park
(2015 65438+February 26th. Litchi Park is where I often go running, because it is close to my home. The big circle is 2 kilometers, and the environment of the whole section is pleasant. There will be more people after 8 pm in summer and autumn, but it's no big deal. When you run around, you will meet an arch bridge. Besides, there is no big ramp. Welcome to run ~)
? Running is really an addictive sport, so that I want to bring running shoes when I am on a business trip or traveling.
Attached drawings: Chaozhou Hanjiang (1) and Chaozhou Hanjiang (2)
During my two-week business trip in Chaozhou, I ran several times in the downtown area of Chaozhou, the beautiful Han River and the ancient city wall with profound historical background. )
Photo: Lijiang River in Guilin
When traveling in Guilin, I brushed a horse and ran along the Lijiang River, which was quite comfortable.
Photo: Guangzhou Pearl River
The desire to visit the Pearl River is very strong, and the feeling of realizing this idea is simply wonderful! How many landmark buildings in Guangzhou gather along the beautiful Pearl River: Guang Zhouta, West Tower, Liede Bridge, Haixinsha, Guangzhou Library, Zhong Da Archway, etc. You can feel different scenery during running! )
Running can also run out of a different world, which can not only make you healthier, but also enjoy it. Why not?
When writing a manuscript, generate always has many ideas. I feel that there are still many things to write, such as running-related books, equipment upgrades, diet problems, competition strategies, running postures, breathing methods, pace, sports injuries and so on. Stop for a while and think about whether to write in the future ~ If some questions are not clear, welcome to communicate.
Terminology:
(1) pace: the transliteration of pace refers to the speed and intensity of running and the planned time to finish a marathon. For example: 400 meters 90 seconds, 4 minutes per kilometer and other algorithms. If your goal is 3 hours and 30 minutes, then your pace should be 4 minutes and 58 seconds per kilometer. Rhythm is the embodiment of reasonable planning and control of one's physical strength. (Excerpted from the official WeChat account "Running Guide")
② Bull's-eye rate//target heart rate: the heart rate range that needs to be reached in order to obtain the maximum exercise effect of the heart and lungs when engaged in aerobic activities. This range is generally 65%-80% of the maximum heart rate that can be achieved ("Running Guide" from WeChat official account).
③ Running amount: the total mileage of running. Monthly running is one of the indicators to measure whether you can finish the marathon.