The accumulated fatigue of the body needs a certain amount of time to recover

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Other forms of exercise, such as swimming, yoga or strength training, are arranged 2 days a week, which can not only make the muscles and joints of the legs rest, but also make the whole body exercise, which is more conducive to health and exercise effect will be better

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Remember, the increase of running volume should follow the 10% principle, that is: the next week’s running volume should not increase more than 10% compared with the previous week

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When swinging the arm, the small arm is flush with the abdomen, and only swing back and forth, so that it can maintain body balance

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The more they run, the healthier they are

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Good afternoon, Dong Niu comes to remind you to do sports again

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If the body is eager to increase the amount of running, it is likely to make the body unable to bear, cause limb injury or reduce resistance and induce diseases

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Using this method, you will find that the landing feet corresponding to the initial stage of exhalation are alternating, and the impact on the body is also shared by both sides of the body

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With it as the landing site, you will find that every time you land, the ankle can also play a great buffer role, greatly reducing the impact on the knee! 6: Slow and small stride for the majority of fitness oriented or endurance oriented runners, there is no need to force themselves to have high speed and large stride

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Slowly increasing the running mileage can effectively reduce the risk of injury

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If you insist on it, it will last for several years at the beginning

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Dong Niu recently interviewed several people who have been running for more than ten years

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You must accept this harmless running secret! 1: Right breathing is the foundation of everything

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Many runners can only run on the hard road, and the stride will make the knees and soles bear too much impact, thus increasing the risk of injury

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Learning abdominal breathing will also greatly reduce the fatigue of running

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Breathing is so important in running

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Even if you don’t want to be an equipment Party, don’t be reluctant to buy a pair of protective running shoes

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5: Forefoot on the ground? No, it’s the metatarsal ball! The correct landing site is the ball of the sole of the foot, which is the round bone protruding from the forefoot

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In running day after day, it is the ultimate goal of every runner to run without injury

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Through the heart rate meter to master the body state, you can scientifically determine whether you need to maintain, reduce or strengthen; avoid the danger of high temperature season and overtraining

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Shaking your hands during running can also immediately relieve the tension of your shoulders

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Therefore, at the beginning of exercise, we should consciously control to take small steps

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Don’t underestimate this little change

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However, running every day is not necessarily the best choice

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Learn to relax your shoulders

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If you take a step when you just want to fall but don’t fall down, you will find that you don’t need to make any effort to run this step

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Among all the running equipment, running shoes are the most important

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Especially for entry-level runners, it can share a lot of strength for your ankles and knees

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2: When you relax, you will not be tired after running

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8: Wearing a heart rate meter can accurately and intuitively understand your heart rate

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When the running speed increases, it can also be changed to two-step breathing and one-step breathing

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Over the years, it can avoid a lot of extra force for your knee

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The knee when bending is like a spring, which can reduce the impact force when landing

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Do these little body details, you can run a longer distance

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4: Keep the knee bent, is not injured premise, in jogging, always keep the knee bent

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Running is not a whim

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7: choose the right running shoes

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3: Let gravity assist you to run, and lean forward is not to bend down, but to lean forward as a whole

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9: There is a process for the body to adapt to the intensity of exercise slowly

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The center of gravity falls in front of the body’s landing place, which will make you fall forward

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Reduce the swing range of the arm

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We can try to use rhythmic breathing method at ordinary times – one breath in three steps and one breath out in two steps

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10: Moderate rest many people feel guilty for running less than one day once they start running

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In this way, you will save a lot of physical strength

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When you breathe deeply and spit out all the breath, you will feel really relaxed

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