Methods 1: Run in a scientific way.
1, lay a good physical foundation first. If you didn't have the habit of running before, and then suddenly rushed out of the house and ran 10 km in one breath, you would only be exhausted and depressed and never want to run again. In other words, don't eat a fat man at one go. Otherwise, you will not only hurt yourself, but also be unlikely to persist. The easiest way to start from scratch is to practice walking first. As long as you keep exercising every day, you can use walking, swimming and dancing instead of walking, and your body will gradually adapt to this kind of exercise.
2. Buy a pair of good shoes to run. The study found that running without shoes is better than wearing any shoes, even the most upscale shoes. However, you don't usually run barefoot, unless you are chasing children or accidentally rolling away meatballs. Then, you should buy a pair of shoes that are closest to barefoot after wearing them. The most suitable one is Vibram five fingers shoes, of course, some minimalist sports shoes can also be used. Expert tips
Taylor courville
Professional runner Taylor courville is the brand ambassador of Solomon trail cross-country running shoes. He has participated in the 65,438+00 and 2065,438+08 Crystal Mountain Marathon in ultramarathon, Nepal.
Taylor courville
Professional runner
Ultramarathon and cross-country runner Taylor courville added, "It's really important to prepare a pair of shoes that you like. This will make all the difference. Many running stores have employees who are responsible for observing your running style and recommending suitable shoes for you. Just do it once or twice, and they will find you the right sneakers. "
Step 3 warm up. In order to avoid tibial contusion and hamstring strain, warm-up exercise should be done for 5- 10 minutes before running. But don't stretch, stretching before running will hurt you. You should do some stretching and muscle exercises, such as hard pulling, donkey kicking and lunge. Stretching should be done after running.
4. Keep a relaxed attitude. Make sure your body is comfortable and relaxed, but don't curl up. Relax your shoulders and arms while keeping your back straight. Relax your head and neck. Stiffness of the head and neck will spread to the spine and other parts of the body, which will easily make you tired.
5. Take a steady and deep breath. Breathing regularity is very important, because it can supply oxygen to the body continuously and stably. Breathe with your abdomen, not your chest. By moving the diaphragm up and down, consciously breathe with your abdomen, so that your muscles (and heart) can get more oxygen and feel less tired. It doesn't matter whether you breathe through your mouth or nose. Some people think that breathing through the mouth can get more oxygen, while others like to inhale through the nose and exhale through the mouth. In fact, as long as you choose the way that suits you.
If you run at a moderate speed, you should be able to chat with your partner at the same time without any difficulty. If you find it difficult to speak, you speak too fast. The rhythm of most people is two breaths, two breaths.
6. Look ahead. Look ahead, don't look up or down. If you are more than 400 meters away from your destination, keep your eyes on the front when running 10 meters. If you are on the treadmill, don't look down at your feet or the treadmill, or your back will be tight.
7. Swing your arm correctly. Bend your arms 90 degrees and stick to your body. In case of long-distance running, the arm should be bent 1 10 degrees (except going up the mountain). Swing your arms back and forth, don't use your hands and feet, it can provide power for running and prevent your body from spraining. It should be your elbow, not your forearm. Don't swing your arms on your chest, you should swing them up and down on both sides.
Don't clench your fist. Imagine you have something fragile in your hand. If you hold it too tightly, it will break.
Don't put your hands above the midline of your body, or your posture will be distorted.
8. Don't tilt your hips. When running, it's like someone holding your waist gently with a rope. Don't swing from side to side or twist your body when running.
9. Step up. Try to touch the ground every minute 185 times. The easiest way to achieve this goal is to reduce the time when the feet touch the ground. It's up to you to choose whether to jog or run wildly, just don't exercise too hard so as not to hurt yourself. Run in a comfortable posture. If you run less than eight minutes, don't force yourself. You should take your time running. And running itself gives your body exercise. Just make a little progress every day.
10, controls the way the feet land. When running, touch the ground with your forefoot. You may habitually land on your heel first, but it is easy to hurt your knee. A good way to practice forefoot landing is to run barefoot around the house. Did you notice the way your feet landed? This is the correct way to land. Usually running in the gym or in the open air should be like this. If you are practicing sprinting, try to land on your toes. The less your feet touch the ground, the faster you run. However, even long-distance runners should try to avoid landing on their feet, because when they land on their feet, the soles of their feet and calves will form an unnatural V-shape, which is easy to get injured.
1 1, deceleration stretching. Before you stop running, you should slow down to jogging, then walk and slow down for about 5 minutes. This will help your blood circulation and breathing return to normal rhythm and reduce the burden on your heart. Then you can do stretching exercises. Pay special attention to stretching the calf, because this is the part where the calf exerts the greatest force during exercise. Because muscles are tense when running, it is very important to stretch after running. Relax your muscles and help them return to normal. So the calf won't be so sore the next day.
Method 2: Sprint sprint (interval training)
1, warm up. If you are running along the track, first run a lap and then jog a lap, so that you can prepare physically and psychologically for the upcoming sprint training. Similarly, don't stretch first, then do it later. Prepare the core muscles by sprinting and hard pulling.
2. Run at full speed. The distance of the sprint depends on you, which can be measured by time or distance. If you are interval training (preferably interval training), running for 30 seconds is the best exercise. Intermittent training works well. Whether you want to burn calories quickly or quickly, interval training is very suitable for you. All you need to do is run for 30 seconds, jog for one minute, and then repeat the above steps. So keep practicing 15 minutes and adjust the time according to your own needs. Then it's over. It's lunch break!
3. Run faster with all your strength. There are two ways to make you run faster, one is to adjust your center of gravity, and the other is to adjust your swing arm. You can speed up by giving full play to your advantages. Tilting your center of gravity forward can make you run faster and help you keep your balance. This method is especially suitable for uphill running, but it may also cause harm to the body. So use this method with caution.
In addition to tilting the center of gravity forward, you can also use the swing arm to assist. Keep your arms in a straight line with your thighs and relax. Don't hunch your shoulders.
4. Slow down. After the sprint, you should slow down and walk for a while. This can adjust the oxygen intake and prepare for the next sprint. If you feel uncomfortable, stop at once. Feeling uncomfortable means that your body is telling you not to run any more. If you don't stop at once, you will feel very uncomfortable in the future.
5. Drink some water. If you want to drink water between sprints, drink a little. Don't gulp water, although it is refreshing at that time, drinking water during strenuous exercise will cause convulsions. Having said that, it is still very important to replenish water to your body, otherwise you will feel dizzy. If you don't drink water during exercise, be sure to drink it before or after running.
6. Relax and stretch. After sprint training, you should gently exercise your muscles to prevent spasm and tibial contusion. Besides stretching, you can also do warm-up exercises, but the movements should be gentle. Walk on the runway or treadmill for a while. The beating speed of the heart determines the running speed of the whole body, so both acceleration and deceleration need the heart to adjust and increase the burden on the heart, so it is necessary to give the heart a certain buffer time. You run for health, so you should pay attention to scientific methods.
Method 3: long-distance running
1, choose the right sports shoes. Make sure your shoes fit, not too tight, or your feet will blister when running. The longer the running distance, the better the quality of shoes. If you run every day, you can wear shoes for up to 4-6 months. If you think your shoes are uncomfortable, it's time to change a pair.
Some shoe stores can design special shoes for you. If you can afford it, you can consider asking a shoe store to make a pair of shoes that fit you.
2. Eat more starchy foods. If you want to run more than 10 km, you'd better start eating a lot of starchy food one or two days in advance. But pay attention to the way, don't eat too much fiber, protein or fat by mistake. And the food should be easy to digest, otherwise you will feel sick when running. Corn tortillas, cereal, bread, pancakes, waffles, bagels, yogurt and juice are all high-quality, high-starch and digestible foods. Fruit also contains starch, but the fiber content is high, so peel it before eating. Don't worry about getting fat, because these calories will be consumed after running.
Many people who run regularly have the habit of eating energy glue (also called GU, a professional sports food brand in the United States). Energy glue mainly contains sugar and starch, and there are also chewable energy bars. Energy gel can supplement glucose for you, and your physical strength will reach its peak within 20 minutes after eating. Many people recognize its effect! However, it's best to eat energy glue only during training, and it won't taste good if your stomach is upset during the game.
Step 3 warm up. Walk fast for 5 minutes before you start running, so that your blood circulation can warm up first, so as not to consume too much energy at once. The core area of exercise (that is, the area composed of trunk, abdomen and pelvis). This warm-up exercise is very important for both sprint training and long-distance running training.
4. Adjust the rhythm. At the beginning of a long-distance race, if you run hard enough, like a runaway wild horse, you will soon be exhausted. Therefore, contrary to the state of sprinting, long-distance running should be slow and steady, so as to last. Set goals according to your abilities. As long as you keep training, you will basically make progress and run longer and longer. Everyone has their own expectations for the training effect. You should be clear about your goals and then work hard for them.
5. Jog when you feel tired. If you feel tired after running, slow down and resume your original speed once you regain your strength. But don't walk, walking will break your rhythm, and the distance you can run will be much shorter than before. People who have just started long-distance running can run for about 30 minutes. If you want to run fast, write down the distance you can run in 30 minutes and then set yourself a specific goal.
6, pay attention to add water. It is important to replenish water during long-distance running. But if you take water with you when you run, you can only drink a few mouthfuls at a time. Drinking water while running can cause convulsions and make you want to go to the bathroom! Try to drink cold water. The lower the water temperature, the easier it is absorbed by the body. Because people sweat a lot when running, it is very important to replenish water.
7. Slow down. Before finishing the long-distance running, you should slow down to jogging and then take a few steps. This will make your heart beat gradually return to normal speed. Stopping suddenly like hitting a wall will stimulate the heart and muscles, make them feel uncomfortable and easily bring harm to the human body. You can run a little faster and last longer every time.
Method 4: Develop the habit of running.
1, adjust the diet. Technically, I want to practice running and eat whatever I like. However, if you want to run comfortably, you should try to eat some healthy food. A simple way is to eat like primitive people-the more natural the better. Try not to eat processed food. It is necessary to eat more fruits, vegetables, lean meat, low-fat dairy products and whole wheat foods, and you will find that your physique is obviously different from before.
If you run to lose weight, do strength training instead. Blind running will not have a good weight loss effect, at least for the upper body. Running does burn fat to lose weight, but running also consumes muscles. If you just run, you may become one of those fluffy puffs. You don't have to do much exercise or go to the gym to lose weight. As long as you exercise the core muscles, you can lose the fat in the upper body, such as doing flat support. Do it several times a week, not every day, because your muscles need to rest during the process of producing new muscle fibers after tearing.
3. Choose a training venue. Running is about persistence. If you don't like running or feel too tired, you may not be able to persist. So if you go to the gym, you should choose a gym with convenient commuting and excellent facilities, such as a gym with TV. If you are running outdoors, you should consider the terrain, scenery and topography. Do you like running on dusty asphalt roads? Does it feel easier to run in a scenic place? Is flat land easier than downhill?
4. Buy good equipment. In fact, all you really need is a pair of shoes. So if your budget is not plentiful, don't buy high-end professional equipment, because it is unnecessary. Women may need to buy sports bras, CoolMax and Dri-Fit underwear with chemical fiber fabrics, which have good sweat absorption function. You can buy it if you are interested, and it doesn't matter if you don't buy it, as long as it is comfortable to wear.
5. Join a club. You may live in a running club, a triathlon club or a marathon club. Join these clubs, because being with like-minded people will be more motivated, and once you have the idea of giving up, people around you will also give you encouragement. Sometimes you want to find someone to run with, and it's easy to find a partner in the club. I don't know how to find division. Go and see the shoe store nearby. There are more running fans there than you think, and you will soon get familiar with these people.
6. Take part in the competition. Since you are a runner, do something with this hobby. 5km races and10km races can be seen everywhere. As long as you spend two minutes searching online, you can sign up for the competition.
Tip: drink water 10 20 minutes before the start of the game to avoid convulsions caused by drinking water in the middle.
If the muscles are sore, the following methods can be adopted: relaxation, cold compress, pressing and letting go. If you don't want to sit there with an ice pack and do nothing, you can also turn the rain into cold water after running, and then aim the shower head at the sore place to wash.
If you have a muscle spasm, stand up and walk. Put your hands above your head and take a deep breath. This is because stretching muscles is very important. Although there are many reasons for spasms (such as fatigue), the direct cause is excessive stimulation or excessive contraction of muscles. Therefore, stretching exercise can relax muscles and relieve pain. You can also rub and massage your muscles to promote blood circulation there.
If running makes you feel uncomfortable and the symptoms are serious, you should see a doctor.
Don't run too fast at first, or you will consume a lot of energy and get tired soon.
Happy running! Running should be an enjoyable exercise, but if you like it, you'd better change it.
Change running routes and venues frequently. Otherwise, after a long time, you will get bored and eventually lose your enthusiasm for running.
When running up the mountain road, lean forward, keep your feet, swing your arms more vigorously than the flat ground, and lift your knees up.
Try to run on the soft ground. Running in the street or on the road every day is not good for your knees.
Want to practice endurance, don't walk, jog at the speed of walking.
Warning not to drink energy drinks, coffee and other stimulating drinks before running. Tea is not very good either, because the caffeine it contains will dehydrate you and increase the chance of cardiac arrest or heart attack. Exercise should not be too intense, otherwise it will hurt your health.
If you often run, you should change your sneakers every 3-4 months, otherwise your feet will be easily injured, because the longer you wear them, the older you will get.