Q: when you start running, how long is the right time to run? A: in the first week of running, 15 minutes is more appropriate
. 
After that, your goal is gradual
. 
Q: what if I can’t run 15 minutes in a row? A: at the beginning, most people couldn’t stick to it
. 
In other words, it’s normal to do so
. 
Here are some suggestions
. 
Stage 1: goal: this stage adopts the way of walking for one minute and running for ten minutes, so that you can gradually grow from a zero base to a runner who can run for 45 minutes
. 
After this stage, most people can finish five kilometers
. 
1 / 2 week walk 1 minute run 2 minutes repeat 5 times total 15 minutes 3 / 4 week walk 1 minute run 4 minutes repeat 4 times total 20 minutes 5 / 6 week walk 1 minute run 6 minutes repeat 4 times total 28 minutes 7 / 8 week walk 1 minute run 8 minutes repeat 4 times total 36 minutes 9 / 10 week walk 1 minute run 10 minutes repeat 4 times total 44 minutes if the school runs a circle, take a minute off to walk 1 / 2 circle 1 / 4, you can start from running half circle walk half circle; run a circle walk Half lap run 1.5 lap walk half lap……
.
Be able to run 2.5 laps, walk half laps and repeat 4 times
.
Stage 2: goal: gradually get rid of walking, and be able to run for 60 minutes without interruption
.
After this stage, most people can run five miles (8-10km)
.
1 / 2 weeks walk 1 minute run 15 minutes repeat 3 times total 48 minutes 3 / 4 weeks walk 1 minute run 20 minutes repeat 3 times total 63 minutes 5 / 6 weeks walk 1 minute run 30 minutes repeat 2 times total 62 minutes 7 weeks walk 1 minute run 40 minutes walk 1 minute run 18 minutes total 60 minutes 8 weeks walk 1 minute run 45 minutes walk 1 minute run 13 minutes total 60 minutes 9 weeks walk 1 minute run 50 minutes walk 1 minute run 8 minutes total 60 minutes 10 weeks run 60 minutes continuously if the school runs a circle, take a minute off Instead of 1 / 4 laps, you can start with 1 / 4 laps for half laps, 1 / 4 laps for 2 laps, 1 / 4 laps for 3 laps……
.
How often is it better to run? A: for beginners, it is recommended to run three to four times a week
.
It’s better to run for a day and rest for a day
.
This gives the body some time to recover
.
Q: how far is it? A: don’t pay too much attention to running distance
.
Because if you focus on distance, you will also start to pay attention to your speed
.
For beginners, don’t stress speed
.
Running too fast can easily cause injury
.
Keeping running time is more important than distance
.
For example, in a fixed period of 45 minutes, if you are in different physical conditions, you can control the distance yourself
.
Q: what kind of speed is suitable for running? A: don’t run out of breath
.
It’s better to have a normal conversation
.
It seems simple, but many people can’t because they always feel that they are too slow
.
One thing to remember is that it’s important to find a comfortable rhythm at the beginning of running! Because running too fast is not easy to improve the function of the cardiovascular system, which is just a necessary condition for a successful runner
.
So enjoy running! Q: I’m afraid I’ll give up halfway
.
How can I stick to my running plan? A: 1
.
Sign up for a running competition
.
Do it right away! Having a goal and putting in some registration fees will give you the motivation to run
.
by my troth! 2
.
Find a runner and encourage each other when they can’t hold on
.
You don’t want each other to pull back
.
3
.
We must persist in the first three Mondays
.
After three weeks, running has become a habit
.
If you can make it through, it’s much easier to stick to it later
.
Because running is addictive
.
4
.
Because it’s addictive, don’t run too much
.
If you run too fast, play too much, or even run too often, you will easily hurt yourself, which is easy to lose confidence
.
5
.
If you’re running to lose weight, don’t worry too much about your weight
.
Generally speaking, because of the long muscle relationship, in the early stage of running, weight will not drop
.
Instead of obsessed with weight figures, it’s better to turn your attention to vision
.
Take a picture of yourself every few weeks and you’ll see that even though you don’t lose much weight, you’re much tighter
.
6, insist on writing daily attendance diary on the forums or blogs, get support from interaction with netizens, or run ID:gongyipao in running goddess official account
.
Slowly, you will be surprised to find that it will give you a lot of support
.
7
.
Every time after running, I have to cheer myself up: I’m thinner again, I’m more and more fit, I can run for an hour without interruption Q: how do I know if I’m running right or wrong? A: This is a common and very good question for beginners
.
However, the answer itself may not be as good as the question
.
Many people will tell beginners how to run naturally
.
But I have different opinions
.
I don’t think the natural method is necessarily right for most people
.
If you doubt that, ask yourself why 50% to 60% of runners get injured in running every year? In the past, many experts believed that the running posture of landing on the heel and then transiting to the forefoot should be adopted
.
In my opinion, this landing method means that your feet land before your body – the feet act as brakes, which will cause some problems more or less
.
The knee will hurt
.
A lot of different voices have been heard on the Internet – landing on the forefoot is the right way
.
I recommend you to have a look
.
These two methods are very similar
.
The ankle will hurt
.
Each method leads to problems
.
The heel landing knee will hurt, the forefoot landing ankle will hurt, and the full palm landing tibia will hurt
.
I’ve talked so much, mainly to let you understand that first, when you start running, it’s the best time to correct your running posture
.
It’s not so easy to change habits in the future
.
Second, you have to continue to study the problem until you get a satisfactory answer
.
It’s hard to get the answer; third, if you are going to run a marathon, you should watch more running videos of these professional runners; communicate with professional coaches; fourth, if you plan to run 5 kilometers a day and 100 kilometers a month, you can run in my way
.
On the grass, I use full foot landing or heel landing, and on the hard ground, I use front foot landing
.
When I don’t run, I squat against the wall and stand on tiptoe
.
Do I have to stretch before running? A: 1
.
It’s OK to simply stretch or not before running
.
2
.
It’s better to warm up before running than to stretch
.
3
.
It’s better to stretch after five minutes of relaxation than to stretch directly
.
4
.
Stretching after exercise is a good choice
.
5
.
Yoga is good for runners
.
Do you want to change your eating habits after you start running? First runners run about an hour a day
.
Nutrition is not a big problem
.
You don’t need to increase your food intake
.
Water is a runner’s best friend
.
Remember to drink water before and after running
.
I run to lose weight
.
How much can I lose? A: it’s a platitude
.
Many factors should be taken into account
.
I really can write a Book Now the main consideration is the following questions: 1
.
Running is the easiest to burn calories in various sports
.
So it’s wise to choose running to lose weight
.
2
.
Many people say that running can’t lose weight, largely because they eat too much
.
A runner said that he ran 1000 meters, then he was hungry and ate a pile of chocolates; 3
.
He ran three times a week for 30 minutes each time, and the weight loss effect would not be very obvious
.
Unless you stick to it for 45 to 60 minutes at a time, or increase the number of runs per week
.
All in all, you’ll get more out of this entry period in your running career.
.