0 1, warm up in place
Fully warm up. Now more and more friends have realized the necessity of warm-up, which will cushion the heart, lubricate joints, improve the elasticity of ligaments, and make the body gradually adapt to the state from rest to exercise. But what I want to emphasize here is the sufficiency of warm-up, such as opening and closing jumps before running, lifting legs with Bobby's high jump and so on. Be careful not to warm up too hard at first, remember? Gradually? This word.
02, cold body and stretching
I was so tired from running that I found a place to sit down. I didn't pay much attention when I didn't understand it before, but later I learned that it was terrible. After running, it is a very healthy and necessary habit to walk slowly for at least five minutes to cool down and then fully stretch all parts of your body.
03, running intensity
Running is absolutely gradual. High intensity does not mean high quality, let alone health. If conditions permit, you can monitor your heart rate during running. Under normal circumstances, it is ideal to control the heart rate at about 70% of the maximum heart rate when running, because there is no burden on the heart in this state. If it's too much trouble, you can look at the physical performance during running, such as the lightness of breathing and the difficulty of communicating with people. If you don't feel particularly tired, it is generally appropriate.
04. Total amount of exercise
Our bodies, right? Total exercise? There are constraints, and it takes time for the body to recover after high-intensity exercise, so the more exercise, the better. On the contrary, long-distance running without planning your total exercise is unhealthy. In fact, you can record every time you warm up, run and stretch cold. If you feel a little tired, you can limit your running to the next day to make your body digest better.
05. Learn running posture.
I don't know if you have that feeling, that is, watching the running posture of marathon champions and long-distance runners is beautiful, light and smooth. In fact, the benefits of correct running posture are enormous, which will greatly reduce the possibility of injuries to important parts of our bodies, such as knees and ankles, and make us run better, farther and healthier. I think one of the key points of running posture is to practice the flexibility of hip joint intentionally, and try to make hip joint as much as possible when running.
06, core, muscle.
Running has obvious requirements for the core of the body. If you don't have a clear feeling about this, I suggest you simply touch the flat support and feel the contribution of the core in running. An obvious advantage of muscle training is that it can effectively protect ligaments.
Therefore, in order to achieve healthy results in long-term running, we must regard these as a large system, and then train and run purposefully, step by step and consciously. Never treat running as an isolated running.