Hello everyone, I’m joinfit trainer Zhang Hengjun

.

Today we’d like to talk about physical training and physical training about running

.

When it comes to running, many people think of losing weight, or running a longer distance or a longer time, but they ignore it

.

Running itself is a sport, and it is the basic training content of many sports, so as a running coach and physical trainer, it is necessary to chat with you here about the physical training of running

.

First of all, just mentioned that running is a sport, so if you want to improve the ability of this sport, you need to strengthen or strengthen it through physical training, not just running repeatedly

.

From the definition of physical fitness training, physical fitness is the basic sports ability of human body through strength, speed, endurance, coordination, flexibility, agility and other sports qualities, which is an important component of athletes’ competitive ability

.

The level of physical fitness is closely related to the morphological and functional characteristics of human body

.

The energy supply of human movement is realized through the energy supply of three major energy metabolism systems and the coordination of nervous, skeletal and muscular systems

.

The qualities of speed, strength, endurance, coordination, agility and flexibility required by training and competition are realized by improving the functions of athletes’ energy metabolism, nerves, muscles, bones and other systems, and making them meet the needs of sports

.

Any sport has specific requirements for the functions of energy metabolism, nerve, muscle, bone and other systems

.

Therefore, in physical training, the first thing to be clear is the way of athletes’ activities in the competition, and then answer how to improve the energy metabolism ability of athletes, and improve the function of athletes’ nervous, skeletal, muscle and other systems [1]

.

1

.

Tian Maijiu, Liu Daqing, editor in chief

.

Sports training: People’s Sports Publishing House, 2012

.

So the running mentioned just now is just a kind of basic sports ability

.

To improve the sports ability of running, we still need to strengthen it by means of physical training

.

Increase endurance, speed, coordination, flexibility, agility or strength according to the required qualities of different running events

.

For example, if you want to improve the athletic ability of 100 meter dash, you should first clarify his energy metabolism system and the required factors of athletic quality, and then through the special training of strength quality and speed, you can achieve the goal faster

.

Because speed includes reaction speed, movement speed and action speed, all of which need special training through physical fitness; now marathon, which more people participate in, is essentially a long-distance running, and it also needs to meet the requirements of energy metabolism and physical training of long-distance running

.

Through the endurance and strength training of physical training, we can better meet the requirements of long-distance running Physical requirements

.

The endurance here also includes aerobic endurance and strength endurance, so we can not only run more, but also improve the running ability and performance

.

According to individual differences, we can improve the ability of this sport

.

Therefore, we all understand that no matter what kind of sports, we must strengthen the physical fitness that the sports need in order to bring excellent sports performance, and physical fitness is the basis of all sports

.

At the same time, under the guarantee of physical fitness, we must match with sports technology in training, adjust and adapt to the energy system and muscle function that different sports need to strengthen, and finally achieve the result of improving special technology and special ability

.

Therefore, in order to run faster or exercise longer, we must do physical training of running, which can not only improve sports performance, but also help to prevent sports injuries

.

So today, we will start with the lower limb strength and endurance of physical training quality (there will be strength, speed, flexibility and aerobic endurance in the future, please continue to pay attention), and choose some physical training methods to teach you, mainly including lower limb muscle endurance strength

.

The special muscle endurance training of lower limbs during long-distance running is to support the body with one leg, so it needs strong muscle endurance of lower limbs

.

The hamstrings and gluteus maximus are responsible for the knee flexion and hip extension when running

.

–The following action is to train the muscle endurance of one side leg training objective: through training, increase the protection of lower limb strength and endurance safety tips: do step by step, avoid sports injury group number requirements: each action left and right each side 20 three groups of breathing: keep breathing at a constant speed, try to breathe with the nose – first, lunge arm swing exercise second, lunge front leg pull up exercise（ Can add elastic band) 3

.

Lunge back side leg pull-up exercise (can add elastic band) 4

.

Single leg squat (can be hand-held fixed object) is a unique equipment for strength and endurance core training

.

Using gun barrel to do fitness training can train shoulder, back, abdomen and leg muscles, so that the fitness efficiency is greatly improved

.

I hope this push can help you, and you must exercise well Take care of yourself

.

Long press to identify or scan the QR code in the figure above, and buy now –

.