1, the accumulation of running amount, the novice's monthly running amount is usually 60-80 kilometers, it is enough to insist on fitness running to this extent, but when we have requirements for running level, this running amount is difficult to support. To finish one and a half races, the recommended monthly running volume is 100- 150 kilometers, and at least 80 kilometers must be completed; To complete a horse race, the recommended running distance is 180-200 km, and at least 150 km should be completed. As the amount of running increases, the pace will gradually increase. When we can finish a half-horse race, the pace of ordinary people has generally increased from 7 minutes and 30 seconds to less than 7 minutes. When we can run a whole horse, our pace is generally faster than 6 minutes and 30 seconds in training, and our running level has been improved to some extent.
2. When our requirement is not only to finish the race, but also to run better results, if we often use pb, then we need to improve not only the running amount, but also the running skills. The first running technique we need to improve is pace. The pace frequency of ordinary people at the beginning of running is usually around 160. A considerable number of amateur runners continue to train at 160, or even finish the whole horse at 160, which is not only difficult to improve the water quality, but also very dangerous and prone to sports injuries. The recommended running step frequency is 180, because when our step frequency reaches 180, the flying height is small, the landing time is short, the physical strength is saved, the impact is reduced, the flexibility is effectively utilized, and it is easier to run to a higher level. The lower step frequency is not only difficult, because it takes a long time to touch the ground and the instep falls to the ground, which has a great impact on the body and is prone to sports injuries.
3. When our pace frequency can be stabilized at 180, the slowest pace has reached 630. At this time, what we need to improve is the pace. The improvement of pace is also a gradual process. You can run at your most comfortable pace at first, and deliberately make your pace bigger every week. After a month of training, we can quickly improve the pace of 30 seconds to 1 minute.
Finally, training methods and training plans are also very important. Long-term ineffective training can not significantly improve our running level. We should define three training methods: maf 180, lsd and interval running. It is necessary to exercise cardiopulmonary ability through maf, improve long-distance endurance through lsd, and improve muscle ability and speed endurance through interval running. Personal suggestions are maf3 times a week, interval running 1 time and lsd once.
After completing all the above scientific and systematic training, the subjects can quickly improve their running level and advance to elite runners as soon as possible.
Personally, improving running level can be divided into two directions.
First, increasing speed means increasing running speed.
The most effective way to improve the pace is to run intermittently. This method has been searched a lot on the Internet, but for ordinary runners, it is not recommended to practice because this method requires repeated "speed->; Slow down-> Accelerate-> The "deceleration" cycle still has certain requirements for physical and cardiopulmonary abilities. Moreover, as a salted fish runner, if I am not afraid of the staff cursing, I always want to hold down the closing time and cross the finish line (to save my life manually).
Second, improving endurance means improving running distance.
This is easy to understand, which literally means that you can run longer distances. As we all know, if you want to participate in the marathon, it is an essential process to accumulate running amount. The more you accumulate, the farther you run. If you want to run the whole horse, you should run at least about 200k per month, and run at least twice or more than 35k in the first 2-3 months of participating in the whole horse, so as to ensure the safe completion of the race to the greatest extent.
It is of course excellent to run fast and far, but you should also do what you can. With the news of sudden death in running, coming back alive has become the primary goal of my horse racing, so scientific training and safe participation have followed.
How to improve the running level?
First, improve running speed: explosive power is determined by two organic components, namely speed and strength. Therefore, the following exercise methods can be adopted:
1, high leg lift;
2, leapfrog;
3, weight-bearing leapfrog;
4. jump with weight;
5. Lift your legs with weight;
6. Swap jumps with weight-bearing lunges.
Flexibility exercise: Flexibility refers to the range of human joint activities and the stretching ability of muscle ligaments. It is of great significance in sprinting, especially in increasing the stride of athletes. Therefore, the following methods are usually used in training:
1, body flexion movement;
2. Tie rod legs;
3. Longitudinal and transverse arm forks;
4. The ribbed wooden body bends and stretches back and forth quickly;
5. Kick (front, side and outside swing) and sit cross-legged.
6. Quick squat exercises.
Third, the training of sports speed: this link is the key to sprint training. The methods people usually adopt are auxiliary practice, repetition, competition and game. Among them, the competition method is often used for speed training. Due to the short time of speed training, the frequent use of competition methods can make athletes feel high and show the maximum speed.
Thank you for your question. As a runner, let me talk about my views for your reference.
1: Keep the correct running posture. The center of gravity is vertical, the upper body is relaxed and the stride is even.
2. Do warm-up exercises to prevent injury and improve the whole body function.
3. A balanced diet can also improve the running level.
First of all, we should understand what benefits running will bring to our health.
First, running can improve physical endurance and make physical fitness better.
Second: Running can exercise our explosive power and make our leg muscles more fit.
Third, it can exercise the lung function well, and enhance and improve the oxygen uptake of the lung.
To improve the running level, we must first have a standard running posture and a reasonable nutritious diet. Before running in the morning, we should do some stretching activities to warm up. After a period of long-distance running practice and improved physical fitness, you can practice variable-speed running: acceleration, deceleration, acceleration, deceleration, and finally sprint. In this way, it is very effective and can greatly improve your running level and skills.
Secondly, increase the mileage, run at a constant speed, cooperate with breathing, and breathe twice and shout once. With the improvement of physical fitness, you can run with loads and sandbags tied to your feet, which effectively improve your running level.
How to improve the running level?
We ordinary people run with fitness as the goal, and exercise is to keep healthy. Running is the simplest and easiest way to get started. Everyone can run without space restrictions, and the most basic pair of running shoes can be completed.
Improving the running level is nothing more than two points, one is to improve the running speed, and the other is to improve the running distance. What we want to improve here is to run far and fast.
Many runners know that the higher the running frequency, the higher the efficiency. However, for many people who just started running, the pace frequency is about 160, so the efficiency is extremely low, and the corresponding speed is definitely impossible. The efficient step frequency is above 180, and some powerful ones can reach above 200. Shorten the stride, and the pace frequency will increase accordingly. Set the running APP and pace frequency to 180. Listening to the rhythm while running and practicing bit by bit will naturally improve after a long time.
To improve this item, first of all, we should run more accumulated runs, with monthly runs 150 km or more; Secondly, it is necessary to increase core muscle strength exercise and run more stably; Thirdly, we should practice interval running, which is of great help to improve our cardiopulmonary ability. Only with strong cardiopulmonary ability can you run further.
For most people, running is not as fast as possible, and what suits them is good. Running also needs to do what you can. It is desirable to improve running performance when one can bear it. Running blindly and desperately, those who obviously can't bear to finish the marathon, have no way to run any more, and are still insisting. As long as the running results do not care about health, it is not recommended that everyone run like this. Normal people will make rational choices and enough is enough.
First, there are three ways to improve the speed:
1. Increase the stepping frequency.
3. Increase the stride.
3. Increase the step frequency and stride length.
The first method is better than the second method. The increase of stride will lead to excessive stride, which will cause some biomechanical problems and sports injuries.
Speed training, especially track and field, should be a step-by-step (painless) training to improve the pace frequency and stride length. Step by step is very important. Speed training in track and field is very important for developing speed sense, and it also provides an opportunity for improving running posture.
Two, six ways to improve endurance:
1. Eat a healthy and balanced diet.
Food is the source of energy for the body. Eating nutritious and low-fat foods and having healthy and balanced eating habits can keep you healthy and improve your endurance.
2. Keep enough water.
Drinking enough water is good for health. It can help to lose weight and prevent gallstones. More importantly, water can resist muscle fatigue and improve endurance.
Do a lot of physical exercise
Although high-intensity training will make you feel very tired in a short time, in the long run, a lot of physical exercise can improve the overall energy level, thus keeping your endurance at a high level for a long time.
4. Choose the sport you love.
When you participate in the sports you love, you can easily improve your physical condition and endurance. Maybe you don't know which project you love, but you can try a few more and choose the one that suits you best.
5. Live an active life.
If you are busy, you may not have much time to take part in physical exercise. But there are also ways to alleviate the negative effects of lack of exercise, that is, keep your body active, don't sit in the office chair for a long time, and try to walk or ride to work.
6. Ensure adequate rest.
Active exercise is very important, but if you want to pursue a high level of endurance, you must also learn to ensure adequate rest. High-quality sleep can make you wake up refreshed and energetic in the morning and ensure better endurance.
7. Gradually reach the endurance goal.
Any activity that uses exercise to improve endurance should take a step-by-step approach. Doing too much exercise at one time is easy to run out of energy and make yourself give up. What we need to do is to set simple, feasible and specific goals and realize our desired goals step by step.
First of all, you have to figure out what is the purpose of improving your running level, how to simply keep fit and run 5 kilometers in one breath. This is actually not difficult. Usually, as long as you walk around the corner, you should jog instead, the speed should not be fast, and you should breathe by your nose. If you can't keep your nose breathing when running, you should contact your mouth to breathe, which means you are fast and then slow down! Practice like this. I may run slowly in the early stage, breathing only 5.6 meters through my nose, so I stopped and walked instead. Don't be discouraged. When your breathing calms down, you can continue to try again and try again another day. The next time you try, you will find that breathing through your nose can last longer than you did the first time. This shows that you are improving, and your running level is improving until you can keep jogging for 5 kilometers with your nose breathing. After that, you can accelerate at a distance of 5 kilometers, but you still breathe through your nose and keep running down, and this level will improve again. In the future, you can extend the distance or speed up according to your own wishes, which is arranged according to your physical condition.
What I shared above is healthy running. If your goal is competitive running and you want to improve to the national level, then I can't help you here, and I won't come here to ask for sharing.
Thanks for answering this question.
Many people think that running doesn't really need any level. You just need to keep running step by step, and there will always be results. But in fact, no matter what you do, with a set of reasonable methods, you will get twice the result with half the effort.
So today, let's take a look at what we need to pay attention to when running, how to run correctly to improve our running level, and achieve the effect of exercising and keeping fit. Only by adopting the correct running method can you really be called a runner.
First, the posture level.
At present, many people's running postures are not particularly correct, which is a waste of time. Many movements are redundant, and the posture is not very stable, so the energy consumed is very small. This will not only fail to strengthen the body, but also bring overload burden to one's body and make people suffer more harm unconsciously.
So what should the correct posture be? First of all, the core is tightened, that is, our whole body's center of gravity should be gathered at one point, and our bodies should be stable and there should be no excessive movements. When running, our bodies should lean forward slightly, our hands should swing back and forth to maintain balance, our legs should be in one go, we should be coherent, and our knees and toes should be in a straight line. After the forefoot touches the ground, there must be enough buffer to relieve the pressure.
Second, the level of coping.
The level of recovery varies with people's physical health, and some people have good recovery methods. The more they exercise, the better their quality. However, some people's recovery methods are unreasonable, resulting in lower and lower physical fitness, which is not conducive to running.
Therefore, it is necessary to correctly understand how to quickly and effectively improve the recovery level, correctly run meals with nutrition, mix meat and vegetables, have moderate size and low calories. We must also ensure adequate sleep time and arrange regular work and rest reasonably.
The third point: the strength level of muscles.
A person's muscle mass is related to his running level. Only when your muscle mass is getting stronger and stronger, you will not only feel that running is no longer a time-consuming and laborious thing, but also there will be no physical damage, so you must find ways to improve your muscle mass.
So we can add some muscle exercises, such as flat support, squat, squatting against the wall and so on.
Fourth, an efficient way to run.
Many people run fast or slow, the same distance, maybe the length of time is different, so there will be different results. Therefore, an efficient operation mode is needed.
You can't just jog, you need to combine it with fast jogging. The ratio of jogging to running is 2: 1, which can exercise your heart and lungs to the greatest extent and help you lose weight.
Fifth, complete and effective warm-up and cold-body exercise.
Some people do it in one go before exercise, thinking that it is no problem to start running directly, but in fact, people's bodies have a process of recovery or awakening, and there must be a warm-up stage before exercise.
It takes about ten minutes to warm up and cool down. When your body is fully rejuvenated and sweaty, running will be more effective. Cooling is also an essential step, otherwise it is likely to cause lactic acid accumulation, leading to pain in all parts of the body. People with cold body should stretch their whole body after exercise to keep the elasticity of muscles and ligaments.
The above are the methods to effectively improve the running level, hoping to help the subject.
First of all, thank you very much for answering this question here. Let me take you into this question. Now let's discuss it together.
If there is no systematic coach, I can teach you some methods.
1, run at a medium speed, but for a long time, so as to exercise people's endurance.
2. Find a place with a slope, and the distance can be shorter. Rush up hard, so that you can exercise the explosive power of your legs.
3. Practicing the lower arm more can increase the coordination of your upper body.
The answers to this question shared above are all personal opinions and suggestions. I hope the answer to this question I shared can help everyone.
Meanwhile, I hope you like my sharing. If you have a better answer to this question, please share your comments and discuss this topic with me.
Finally, here I am. I wish you all a happy life, good health, a prosperous family and everything, a big fortune every year and a prosperous business. Thank you!