As long as we add several times in the training content, we can get good results

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② This is the practice of increasing speed gradually over a certain distance

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Cross country running takes more energy than other exercises, so we can’t participate in it frequently

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Because the running distance is not long, it can’t get the effect of exercise, so the shortest time is more than 60 minutes

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If possible, run at a pace of 5 to 10 kilometers

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The scenery on both sides is the symbol of pace running

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The following effects can be obtained to improve cardiopulmonary function and cultivate the feeling of controlling speed

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Do not use too much force when running, you can be slower than your fastest speed

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This exercise is often carried out after a long run, because the body is fully warmed up at this time, and try to do it on a relatively flat straight road

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How to scientifically and reasonably replenish water for long-term running joint injuries in sports? Accelerated aging? bullshit! These five little methods also make you thinner and thinner as you run

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Will you continue to run during the Spring Festival? The answer, of course, is yes! Not only to run, but to run faster and more steadily

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In addition, if you run on dirt or grass, your leg muscles will be softer and your balance will be better

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Some runners have been running for a whole year without any improvement in their running ability? But some runners, but just a few months running level has a rapid improvement? Learn these running methods, you are also the natural choice of running circle! ① Sprint practice this is a short sprint practice which is faster than long distance running

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The ability to control the running speed can be improved through the pace running

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⑤ Cross country running is a combination of mountaineering and running

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③ Pace running pace running is the practice of running a certain distance at a fixed speed, letting the body adapt to the energy metabolism at this speed, letting the muscles adapt to the contraction intensity at this speed, and letting the heart adapt to the beating frequency at this speed

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④ Lsdlsd is short for long slow distance, which means long slow distance

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The following effects can be obtained to improve the ability to control the speed

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Gradually increase your speed between 50 and 100 meters

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Some runners take the body’s reaction and breathing frequency as the judgment standard of running speed

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For example, use 7 minutes in the first kilometer and 6 minutes 45 seconds in the next kilometer to gradually increase the speed

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If every 10 days, or in the second day of speed training for long-distance slow running, it will have a very good effect

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If the gap between each sprint becomes shorter, it will bring more load to your body

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Long distance slow running requires about 7 to 8 minutes per kilometer, a total of 90 to 120 minutes

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According to the distance of running and the initial speed setting, the exercise effect is different

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Sprint exercise can improve blood circulation, relieve fatigue, stimulate muscle and respiratory function, and improve the effect of muscle stretching before running

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Please pay attention to this

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After one acceleration, you can slow down and rest for a while, followed by the next sprint

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Long distance slow running is an aerobic exercise, so it is beneficial to burn fat and has the effect of turning fat into energy

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After adjustment, the rest time should be between 10 and 15 seconds

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After reaching the speed of the final stage, you can gradually slow down and finally end up walking

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In addition, it can make muscle capillaries become more developed, promote blood circulation, and improve the endurance of long-distance running

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And burn fat through long aerobic exercise

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This exercise can improve the body’s sensitivity and endurance by going up and down the mountain road

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But if we judge the scene on both sides by vision, it will be easier to control the speed

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The following effects can be obtained, which can improve the body’s endurance, sensitivity and balance ability, and make the muscles softer

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The following effects can be obtained to recover fatigue and improve exercise effect

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But the condition of the body changes greatly, it is not easy to make an accurate judgment

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If you haven’t adapted, you can walk back slowly after each sprint

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Narrow field of vision: when the field of vision is narrow, I feel the speed increases, so it is easy to slow down

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It can get the following effects, improve endurance, promote fat burning, long distance slow running can exercise muscle endurance, improve endurance

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We will delete them in the shortest time and apologize

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For the first time, you can run for 30 to 40 minutes, and gradually lengthen the time after you get used to it

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If you are too tired, the distance can be shorter

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If you slow down your running speed, your pelvis will relax easily and your running posture will have problems

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Through the changes of uphill and downhill in the mountain road, the body’s sensitivity and balance ability can be improved

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You can first consider how much speed you need in the final stage, and then infer the starting speed in reverse

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Of course, we all know the truth, imagination will eventually be imagination

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If running 20 km, every 5 km decrement 15 seconds, for endurance practice has a very good effect

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Because the load on cardiopulmonary function does not increase sharply, but increases gradually, the cardiopulmonary function can be gradually strengthened

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Wide field of vision: when the field of vision is wide, the speed is reduced, so it is easy to speed up

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However, the scenery on both sides will cause some illusions according to the width of the road and the change of scenery

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▊ it is recommended to read the misconceptions of effective care and training of children’s sports habits in summer drowning prevention time and how to deal with and prevent common sports injuries of teenagers

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Because it’s different from a flat road, it’s easy to sprain your ankle when running on a mountain road, so you can walk instead of running when you don’t have the conditions to run

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Therefore, in the long-distance slow running, we often have to correct our posture

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You can sprint three to ten times per practice

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