How to keep running every day? As long as you master running skills and keep running every day, you can get many unexpected benefits from it. The difficulty for friends is that they don't know how to persist, so how can they persist in running every day? Let's share it with you!
How to keep running every day? What are the benefits of running 1?
1, adjust the mentality
Running around can not only reunite friends, but also provide a lot of happiness for yourself. Running and exercising with friends can release stress, relieve physical discomfort and adjust bad emotions. In addition, if you meet friends of friends, you can meet some new friends, expand your social circle and make it easier for you to communicate with others.
Step 2 strengthen muscles
For people with weak physique, continuous running and exercise can enhance physique, increase muscles, make the whole person look stronger and give people a healthy feeling.
3. Improve the cardiopulmonary system
The heart system and respiratory system will be improved during running, because people need to inhale a lot of oxygen to meet their needs, so the breathing frequency will be accelerated. In addition, fast blood flow during running helps to regulate heart function.
Give yourself a goal.
Only when people have goals can they have motivation. If you don't set detailed goals before running, people will only regard running as a way of leisure exercise and will not be too serious. But once you set a goal and move towards it step by step, you can urge yourself to make more efforts to achieve it. It is suggested that when you start running, don't set your goals too high. You can start running twice a week, and then step by step until you run every day.
Conceive a running route
Running at the same pace in the same place, after forming a habit, may have little impact on the body, and people will lose their freshness, so you can conceive different routes and complete them at different rhythms. Moreover, the scenery along different routes is different, which can give people different enjoyment.
Find a friend to push yourself.
It's no use pushing yourself. You can ask your friends for help and let them push you. It may be better. It is suggested that it is best to find a positive friend around to urge you, not a lazy person, because others are lazy, they see it in their eyes and want to imitate it.
How to exercise strength by running?
Regarding strength training, Rubins, a registered coach of the American Sports Medicine Association, once said: "The gym helps to improve the running speed and enhance the overall strength." In addition, he also suggested spending two weeks a week practicing strength, and you can find a professional coach to do hip flexibility, core muscle stability and other training, because running requires hips and muscles.
But the famous Sean Heisen once said that you must do strength exercises quickly, otherwise it may affect the running speed. Therefore, when making a training plan, we should try our best to reduce the time of each movement and increase the frequency. In addition, strengthening the exercise of hamstring and gluteus maximus also helps to improve the running speed. It is suggested to adopt training methods such as squat, horse stance and hard lifting.
Does running suppress appetite?
Stensel, a doctor of sports science at Loughborough University, once found that people take part in different sports, have different degrees of hunger and need different kinds of food. For example, people tend not to get hungry easily after jogging, but they get hungry easily after running fast. Therefore, people who want to lose weight should choose jogging, and continue to extend the running time, otherwise the body has been in a state of unconsumed energy, and it is difficult to achieve the effect of losing weight. But it should be noted that the longer you run, the better, because when your body reaches the critical point of the limit, if you continue to run, you may faint.
In addition, it is necessary to remind everyone that it is necessary for people who want to lose weight to control their diet properly after running, otherwise fat will just burn again and accumulate in the body, which may lead to an increase instead of decrease. It is recommended to eat some vegetables and fruits rich in vitamins after running, and eat less meat and foods with high fat content.
What's the harm of running in the wrong posture?
1, down to earth. When running, in order to avoid causing tibial periostitis, you should run out of the "O-leg" and avoid all your feet touching the ground, because it is easy to squat.
2. Toe on the ground. After running for a long time, your toes hit the ground first. After a long time, it is easy to become a "radish leg" and the leg shape becomes thicker, because the toes touch the ground and stimulate the calf muscles.
3. Internal and external splayed feet. Some people walk in the inner eight, run in the inner eight, and some people run in the outer eight. Both kinds of people can easily become X-shaped and O-shaped legs.
4. Tilt forward and backward too much. Running forward has certain advantages in starting, which can reduce the resistance, but running forward all the time is easy to cause back tension, and it will cause abnormal back after a long time. In addition, it is wrong to lean back too much, which will also have a bad influence on the back of the neck.
How to keep running every day 2 Step 1: Prepare a pair of suitable shoes.
First, prepare a pair of running shoes that you like very much and are comfortable to wear. Brand shoes are not necessarily required. The key is to fit and wear comfortably. It would be better if the shoes were lighter.
Step 2: Prepare a comfortable sportswear.
It is recommended not to wear jeans. According to my experience, wearing sweatpants will make you less tired when running. Secondly, if you are a girl, you'd better wear a sports bra, especially for girls who run for a long time.
Because preparing these equipment before running will make people feel that running is a very ceremonial thing, so they will take running more seriously; Adequate preparation will also stimulate the motivation when running.
Step 3: Choose a suitable operating environment.
According to my running experience for several years, I suggest choosing the plastic track in the school, or the park track and the road with few green cars. Plastic track is beneficial to reduce the injury to knees caused by running; A green track is conducive to making people feel comfortable and turning running into a way of enjoyment and leisure. At the same time, it helps to motivate us to stick to it every day.
Step 4: Step by step, keep a balanced mind.
Many people want to run 5 kilometers a day, and they may ask themselves to run 5 kilometers at first, which is actually not conducive to running later.
It is suggested to do what you can at the beginning and gradually accumulate from 1 km, 2 km and 3 km every day. On the one hand, it helps to stimulate our self-confidence, and at the same time helps to exercise our endurance and endurance. If you accumulate slowly for a long time, it will be easy to run 5 kilometers a day after a certain degree, and you will not feel very tired. You may want to try 8 km or 10 km in a day.
If one day you stop running, please don't blame yourself, because you have no self-control. Running every day is actually harmful to your knees. It is recommended to rest 1-2 days a week. Secondly, not running a few times doesn't mean that you don't have enough self-control. You can't deny yourself and tell yourself that you are great.
Step 5: Adjust the way and challenge yourself.
You may not feel tired at all after running in the same mode for a long time. In order to achieve better exercise effect, you can upgrade your running by speeding up your running speed and increasing your running time. In order to improve the running speed, it is suggested to use variable speed running, so as not to be tired all the time.