I would like to be a brave snail, climb the peaks, and invite you to move forward together! The book I share today is called “running cure”

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It was written by Mr

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Zhang Zhanhui

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He was born in a sports family

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He used to be a professional athlete, but he also had painful experience of physical injury when training was not right

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Later, he became a fitness coach

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It took him about ten years to find out the wrong reason and invented the “easy running” training method, I’m not tired when I run

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I’m good-looking at my hind legs

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I wrote this book and helped many people form the habit of running

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I want to read this book for two reasons: first, I’m tired of online learning recently

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I feel dizzy every day and want to improve efficiency

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Second, I used to run for more than half a year with perseverance

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At that time, I ran up 20 or 30 floors of stairs without breathing at all, and I was in a very good mental state

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Finally, I gave up and stopped because of the wrong posture, breathing and other methods, and my body became uncomfortable

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But the pleasure brought by running still fresh in my memory

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Recently, I found teacher Zhan Hui’s new book “running cure”, in which the training method is very practical

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I wrote it for a week, and today I’ll share it with you again, and you can basically enter the practice

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After reading the preface of the book, combined with the suggestions given by climbing teachers and other teachers who have already run out of results, the key contents are as follows: 1

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Heart rate ﹣ 2, warm-up, stretching ﹣ 3, breathing ﹣ 4, running posture ﹣ 5, stride frequency, head, arm and foot standards; 6

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Remove the inner obstacles and find out the real motivation

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7

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Next, I will share with you one by one

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I believe you can use this knowledge when you are ready to run

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001 preparation before running (1): running light is not easy, health is not healthy, depends on your heart rate, oxygen uptake, body fat rate

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First, the two major indicators of physical health: running or not, we should pay attention to it every day

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1

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Static heart rate: choose a morning with enough sleep, stand up after getting up and rest for 1 minute’s heart rate is static heart rate

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The heart rate is about 50 beats per minute, proving that the heart is in a state of strong contraction; 80-90 beats, indicating that the strength of the heart muscle is relatively weak and needs exercise

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(mine is:) 2

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VO2max: the maximum amount of oxygen you can get during exercise

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The higher the index is, the better your cardiovascular system and cardiopulmonary function will be

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For a normal adult, the pass line of VO2max is male 40 and female 36 respectively

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If there is a risk of sudden death below the pass line, the exercise intensity must not be too high

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Second, what is the appropriate intensity of exercise? It’s best to keep the heart rate in the range of exercise, and feel a little short

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Lower limit formula: (220 – age – resting heart rate) x59% + upper limit formula of resting heart rate: (220 – age – resting heart rate) x74% + resting heart rate ﹣ when running, if the heart rate is in the upper and lower limit range, it is the best state

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It does not hurt the body, and it is easy to run

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Maximum heart rate: it is the limit heart rate that the heart can reach during exercise

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If it exceeds, it will be dangerous

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The calculation formula is: (220 – age) times / min (mine is 174 times)

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Third, design a running plan according to your body mass index so that you won’t hurt your body

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Self test: body mass index = the square of weight and height

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1

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It’s thinner than 18, so it’s very suitable for running

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2

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18-26 normal, unlimited

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3

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They were slightly overweight and began to walk and jog

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4

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More than 30 obesity, walk, walk began

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002 preparation before running (2): bracelet, shoes, clothing 1

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Heart rate watch or Bracelet 1

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Heart rate is the core index that needs to be clear when running

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You can run scientifically by buying a heart rate watch or bracelet of one or two hundred yuan

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It is better that the heart rate meter can measure accurate heart rate, pace, stride frequency and other data information

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Second, the heart rate watch should be worn one or two fingers away from the carpal bone, otherwise it will not be measured

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2

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Choose shoes first

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Choose the self-help shock absorption design of forefoot and heel, with good ventilation

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Second, reflective materials

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It’s safer to run at night

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Third, the lighter the running shoes, the better the quality; hard running shoes and insoles can correct the wrong foot movement

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Fourth, in the afternoon, feet swell, suitable to buy shoes, wear old shoes

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Fifthly, if you don’t buy shoes with lines on the soles, it’s easy to get stuck with small stones

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3

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Sportswear first, you can wear cotton training clothes at the beginning of running

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Second, summer wear T-shirts, shorts, fabric is light polyester, also known as nylon

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Because it only absorbs a very small proportion of water, it is very comfortable

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Third, the spring and autumn wear single-sided velvet, choose functional

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Fourth, you can wear double-layer knitted fabric in winter

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The outer layer evaporates moisture quickly and the inner layer keeps warm

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4

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Running socks and sports bras

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First, running socks can reduce the friction between feet and shoes, protect Achilles tendon, and can also be coated with Vaseline without blisters

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The fabric is made of polymer fiber, which fits the foot better

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Second, the bra to choose fiber, slightly loose, strong support, cross each other with a wider kind of shoulder belt

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003 preparation before running (3) breathing, warming up, stretching, running posture, etc

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Because there’s more resistance to exhaling through the tube, and the abdomen is getting tighter and tighter

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Do 5 times can stop, otherwise it will cause hypoxia dizziness

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This kind of exercise can find the feeling of deep abdominal muscles tightening

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Second, daily practice abdominal breathing method: when exhaling, tighten the abdomen, when breathing in, relax the abdomen

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Continuous practice for 10 days, 10 minutes a day, the purpose is to abdominal breathing method into a habit

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You can also practice every day when you meditate

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The effect is better

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Third, easy to run, it is recommended to inhale and exhale

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Because the intensity of exercise is low at this time, it can filter the air and improve the temperature of the air, so the body will be more comfortable

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During speed-up training, you can use nasal suction and mouth breathing

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2

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Warm up: first, if you don’t warm up and go out for a run, your heart rate will change violently, which is bad for your heart

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Second, if you don’t warm up, your blood will still stop in your heart, your limbs will be stiff, and the pressure will be directly transmitted to your knees, causing injury

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Third, static stretching is the basis, a movement control in 30 seconds, 3-4 times, too much will reduce muscle strength in a short time

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When the weather is cold, you can add dynamic open close jump, standing jump, high leg lift and so on

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Fourth, you can use keep sports software or scan the QR code in this book to practice

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Fifth, when the heart rate rises to more than 110 beats per minute, you can run when your body is completely warm

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3

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Stretching: first, if you do not stretch or do not stretch correctly after running, you may shorten the muscle length and cause leg asymmetry; at the same time, muscle fatigue can not be effectively alleviated, which will increase the risk of injury and affect the range of joint activity

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Second, stretching after running, pulling is not ligament, but muscle and muscle fascia tissue

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If the ligament is pulled hard, it will reduce the stability of the joint and increase the risk of injury

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The ligament itself has no contraction function

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Third, the action of pressing the leg stretches the muscles and fascia at the back of the thigh

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When stretching, it’s better to bend the knee slightly instead of pulling the ligament

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Fourth, it is generally best to do it after the exercise

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4

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Running posture: first, most of the untrained people are “sitting running”

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That is, when you run with your feet empty, your body’s center of gravity falls on your buttocks

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It’s like running on a bench and pedaling forward

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This kind of running method is “sitting running”

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It will make your legs thicker and thicker, and hurt your knees and ankles at the same time.

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