That is to say, a woman with a weight of about 100 kg will burn about 220 calories if she runs 5 km

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However, for some common “crisis problems”, you have to learn to deal with them! Injury crisis and runners all have weak links

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Try to eat low residue food (such as white toast, melon, etc.) 72 hours before a marathon or two meals before a long-distance run

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Run on an empty stomach once a week or every two weeks, and do high-intensity training at other times

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Researchers divided exhausted runners into two groups and asked one group to practice a self talk technique called “if — just” (if I feel tired, I’ll repeat this sentence)

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Proper running will promote recovery and accelerate the metabolism of injured tissues

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When the training pressure accumulates to a certain extent, it will evolve into a “crisis” to prevent you from going on the track

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It’s really useful to talk to yourself while running, or to talk to friends

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Stop running when you get hurt? It’s not that absolute

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Another strategy is not to make the difference between the number of calories you consume and the number you consume more than 500 calories a day

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If you have recurrent old injuries, consider consulting an expert in sports medicine

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In addition, when the injury situation starts to improve, we should follow the “10% principle” (the increased training mileage per week should not exceed 10%)

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At the same time, we should pay attention to the running mode: don’t train on the slope that the body can’t adapt to, and don’t use too much force in the training progress, which will damage the physiological recovery progress

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At the same time, it is necessary to do some other sports – flat support, bridge, squat, high leg lift and hip kick

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If you feel that the old injury will recur, shorten the pace and speed up the pace

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To prevent weight gain, be frank about the calories you burn

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Runners usually burn about 2 / 3 of their body weight every 1.6 km

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In order to avoid gastrointestinal discomfort, the first thing to do is to minimize eating before training

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Two weeks later, runners who had practiced soliloquy thought it was easier to train at the same intensity, and they could increase the intensity on top of that

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Most runners only know to eat more carbohydrates, but carbohydrates are rich in dietary fiber, which will turn into more residues in the gut

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Once you succeed, you will find that your ability is far beyond imagination

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On the other hand, runners with frequent diarrhea don’t like to supplement water before or during long-distance running, which will aggravate the burden of gastrointestinal tract

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There’s a scientific basis for this

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In addition, many nuts leave too much food residue

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If you are injured in a long run, take appropriate measures according to the pain

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People encounter “spiritual crisis” more deeply and earlier than the reality

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Runner’s Tea Party: what kind of “crisis” did you encounter while running? How did you deal with it? How low is the temperature before going out for a run? Running in winter, the most easily overlooked key, how to make every kilometer in the state? What’s hurting your ankle?.

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Always thinking “I ran 5 kilometers today, I can have a good meal in the evening.” There are also runners who want to lose weight because they don’t eat enough calories but consume too much

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Weight crisis is not running will be thin, some people even run for a period of time weight will increase, but also continue to run! The main reason for runners to gain weight is that they overestimate their exercise efficiency and the amount of heat they burn

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Is this really your limit? I have nothing to pull 30 kilometers, but I can’t run 20 kilometers with my friends this time

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So, in addition to other ways to improve muscle and cardiopulmonary function, you also need to master some ways to strengthen the brain

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One explanation is that the constant impact of running stimulates the digestive organs

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Happy running? An editor of our editorial department said that he was miserable when he ran and happy after running! Another said he was miserable before running and happy during running

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When you are about to break down, calm down and convince yourself

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There are different views on the causes of gastrointestinal discomfort in the industry

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At this time, the body will start “survival mode” and store more fat, especially in the abdomen

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Rest and confidence are the best

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Also reduce the intake of fat, drink enough water, until the urine is tasteless light yellow

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If it hurts but you can keep running without affecting your running posture, you should be able to keep running; otherwise, stop

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The end result is still: it’s getting heavier and heavier

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Psychological Crisis: I made an appointment with my friend to brush a long distance, but half of the run seemed to be filled with lead, and I felt I couldn’t stick to it any longer

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If you are already experiencing a weight crisis, consider combining the above program with your training plan

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Gastrointestinal crisis is the “winner”, is it you on the track? How to treat gastrointestinal problems? Let’s start with a set of data: according to statistics, up to 90% of runners have suffered from nausea, stomach cramps, flatulence or diarrhea

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Another said that he was the unfortunate one, with injuries, self doubt and regret However, he still likes to run! what about you? Is “pain and happiness” practiced in running? And some of them, like excellent crisis PR, cleverly overcome the common “problems” on the road of running, such as injuries, gastrointestinal discomfort, and running more and more seriously In the end, it’s just a stepping stone to a new goal

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It’s not a matter of physical ability, it’s a matter of willpower

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