At first, you can run one kilometer three or five times in a row, and then gradually increase. Must meet or exceed the set goals. Beginners had better start with school laps, because there will be many people running at the same time, which will be inspiring. Keep up with the people you think can keep up best. Go beyond it slowly. Look for the next goal after surpassing it. Slowly find a sense of accomplishment, so as to stick to it. But don't run too fast at first, keep the frequency, or you will soon be out of breath. Personally, I think running is boring, so running should be a distraction. The best way is to find a little sister to accompany you. Running with men and women is not tiring. That's how I overcame it. If conditions permit, it is easier to run on the treadmill than outdoors. Patience is the foundation! Endurance definitely refers to muscle endurance! Therefore, how to hit the bone to the ground has not been discussed!
If a person has good endurance, his muscles will be stronger. Even if he is not skilled, he will run harder at best.
Finally, whether it is skill or muscle endurance, you have to bear the impact of landing when running, so muscle endurance is the foundation.
1: step-by-step method
If there is a common way to improve endurance, it is "step by step", that is, perseverance, patience, and slowly extending the running distance. This principle applies to all situations, all runners, from the novice who plans to run four laps in the community to the experienced runner who runs for 36 minutes at 10000 meters and prepares to run dozens of kilometers at a time.
3. Running slower and slower
Five years ago, Megan Abaga was a successful marathon runner, and his personal best time was 2 minutes and 58 seconds. But she has a problem: "I'm overtrained and can hardly support it." Then, under the guidance of a plan designed by a coach named Warren Fink, she began to train slowly and compete quickly. Coach Fink believes that marathon runners should focus on continuous and simple training to help them exercise their endurance without being hurt in a few months. He said: "Many athletes are overtrained and often injured, which prevents them from exerting their maximum potential."
His plan emphasizes "intensity-based training" and thinks that most of the training time should be moderate intensity (80% of the competition speed). Maybe most people train at 90% speed. It's easy to use 80% strength, but it helps to avoid injury.
This plan completely changed Arbogast's running career. After two years of training, she broke the personal marathon record with a score of 2:45. Last June, she won the Christchurch Marathon in New Zealand with the same result. I think I can continue to make progress. The key is to stay healthy and continue to enhance your endurance. "