Healthy running 150 km is enough!

Run 4 ~ 5 times a week, rest for two days, each time 10 km, and control the exercise time at about 45 ~ 60 minutes. The weekly running volume is 40 ~ 50km, and the monthly running volume is maintained at around160 ~ 200km. If the whole horse runs less, basically run at home, one month 150 km is enough! Take a day off after running for three days, 5 ~ 10 km each time, in good condition, and pull a horse and a half appropriately; Poor state, aerobic slow shaking and sweating. The whole horse runs too much, although the body barely adapts, in fact, the wear and tear on the knee is irreversible. Decreasing aerobic capacity is an inevitable trend. As long as you keep running, you will make progress, but this progress is not limited to speed, but may be a strong body. It used to be tiring to run half a horse, but now it's much easier. I think it is also an improvement. In 2020, I saw many great gods make a qualitative leap, such as Cen Wanjiang, Sun Xiaoyang, Qian Dingbin and other big coffees, one by one running into the level of national athletes. As an amateur, it is undoubtedly successful to achieve such a high level, but I have also seen many elite runners, who run less and less, and even play a closed-door rabbit to lead more people to finish the race healthily. It can be said that a person is not as happy as others. Instead, it has raised the realm of running to a higher level: running is really strong, not going up fast, but slowing down to fight for health and running to 99!

In the past, we often complained that the aunts and grandmothers in the community ran too slowly, comparable to the tortoise and rabbit races, but rain or shine, every day we could see their seriousness in doing morning exercises, and we couldn't help but feel a layer of respect: it doesn't matter if they are slow or not, but their spirit is commendable! Including the sisters who run the group, they always feel tired at the pace of six minutes and seven minutes. Why don't you talk while walking, stick to it every day, don't race, and don't waste time? Running is not necessarily for competition, because you were born in sweat. It can not only beautify, but also reduce fat, relieve inner depression and even make like-minded friends. Why not? And we compete everywhere, except for a grade certificate and a medal. Who doesn't come and go in a hurry Go to the scenic spot, take two photos casually, rush to taste the local food, and then rush to the next destination without stopping, just for a beautiful brush circle, the whole person is so impetuous. From this point of view, horse racing or not running is actually of little significance, and running at home during the epidemic is a wise choice. I just want to return to my passion for running. Every time I run 10 km, I am satisfied. When I run 150 kilometers a month, I will take two days off and go to the gym to practice my core strength. The hearty feeling makes people deeply feel that life lies in sports!

Now I can't stop! After running for five days in a row, I still hesitate to rest, and the outside of my knee hurts! Also comfort yourself, just knee fatigue! Every time I run 15km, I feel ashamed to give up when I feel tired, and force myself to persist until I am exhausted. Sometimes, I feel that I am not good enough, just because I don't run enough. Why can others run 600 kilometers a month, but I can only insist on more than 300? In fact, sometimes, I just don't rest, and I don't balance the relationship between my body and exercise. Sometimes it's not the lack of strength, but the lack of solid aerobic foundation. Now calm down and think about it, running 150 kilometers a month is enough! Run the whole horse twice a year, experience the atmosphere and enjoy the marathon! You can't have your cake and eat it. Think too much and worry! Let nature take its course, how to run happily, whether he can PB, whether he ran into 300 and so on. For amateurs, running really doesn't depend on how fast or how far you can persist, because you were born in sweat. What did you say?/Sorry?