Several groups of dynamic warm-up action: the first group: in the track and field field or space larger field (each action 20-30 seconds)
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Many people after a hard training, should be easy to run to recover, but running has become a speed run
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Some people think that it’s a waste of time to do a set of stretching after running, which is irresponsible to their body
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It’s best to sleep 7-8 hours a day
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Compared with speed, competition results, Pb, health is the first
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If you don’t sleep well or sleep less, it is difficult for you to carry out effective training or high-intensity training
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Once you are injured, you will learn a valuable lesson: it is a luxury to be able to run
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In addition, it doesn’t allow you to have enough physical strength for the next long run or speed training
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Dynamic warm-up can help you quickly increase your heart rate and prepare your body for running, such as muscles and joints
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Many people start running, maybe to lose weight, to be healthy, to participate in the competition..
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Running is supposed to be happy
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If you don’t stretch after more than a year of running, coupled with improper running posture and habits, it is likely to cause lifelong injuries
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2 [warm up before every run] the benefits of warm-up: improve your performance, make you run faster, reduce the occurrence of sports injuries, and make you feel better when you start running
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But once they feel unwell, they will stop running and let their body have time to recover
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If you want to run longer, remember: don’t hurt yourself
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If you want to experience something, run a marathon
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If you can’t enjoy the happiness brought by running because of injury, it’s not worth the loss
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In short, everyone has their own reasons
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When you sleep well and your body is fully charged again, you will have more energy for the next training or competition
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Why do we have to be relaxed in easy running? This is because after a hard training, the body needs to recover
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Running is a kind of sports that can make you healthy, running is a kind of sports that can let you get a sense of satisfaction, running is a kind of sports that can let you enjoy the sense of speed, running is a kind of sports that can let you out of confusion..
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5 [recovery is as important as training] relaxation means complete relaxation
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There should be easy run, rhythmic run and hard interval run
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So how can we not get hurt? Do the following six points: 1 [often check your running posture] we don’t talk about the correct running posture or standard running posture here, but the ideal running posture is because everyone has his own comfortable running posture
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When we rest, the body begins to repair itself, become stronger, adapt to the amount of exercise, and recover
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If you want something, run 100 meters
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Although they have their own training plan, they will strictly follow it
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The second group: where there are steps or benches (20-30 seconds for each movement)
The body will repair its muscles during sleep
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There are too many benefits of running
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Those smart runners know that enough is enough
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If the running posture is wrong, it will cause plantar fasciitis, knee, leg, thigh, gluteus maximus and other parts of the pain, so we must choose the ideal running posture for ourselves to avoid injury
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[smart runners don’t let themselves get hurt] we all know that running is a lifetime thing, not a long run, a speed run, or a week of heavy training
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It’s also an effective way to make you run faster
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If you don’t stretch after one or two runs, you may think it’s OK
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[easy running must be easy] many runners make the same mistake, that is, every run is a pace
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But if you don’t stretch after frequent runs, a series of problems will arise, such as injuries, thick legs, and knee pain
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Sleep well, also can let you reduce the occurrence of injury, but also let you keep running motivation, improve confidence.
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If you’re training more than usual today, add 30-60 minutes more sleep
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First of all, let’s take a look at the wrong running postures to see if you have won the move? So the question is, what is the right running posture? Look at the picture below: for all runners, always check their running posture, because it’s not easy to achieve the ideal running posture every time
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Compared with static stretching or no warming up, the most effective way to warm up is dynamic warming up
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Good sleep is the most critical part of body recovery
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It’s like a spent battery needs to be charged
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These two words have always been the motto of Anshan Yuedong League running group, and also the driving force of Yuedong running friends
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The ideal running posture can not only minimize the injury, but also reduce the physical consumption, so that you can run longer
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It’s a clich é, but it’s very important for runners
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Maybe the posture is not good-looking, but it is enough for him to run for a long time without injury
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Straighten both sides, bend back, cross back and forth, swing arms, extend legs, turn around, delay kicking and swinging running posture, 5-10 minutes of dynamic warm-up before running can make you run more comfortable and reduce injuries, why not? If you’re going to do intensive exercises, such as lactate threshold running, speed training, or completing part or all of the distance at the pace of a 10k race, you need to warm up before you practice
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What kind of running is relaxation running? It means that you can easily talk with others, feel comfortable, and control your body
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But many runners often start to improve their speed because they feel relaxed, which is not conducive to recovery, but also increases the risk of injury
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Not for the interpretation of applause, not for the deliberate conquest, only hard sweat into the pursuit of the pace, firm faith in the heart, the steady pace at the foot, you use action to tell a constant truth, there is no longer road than the foot, no higher bridge than people
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The distance should not be too long, just 6-8km
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But after running, you always think: how can you run faster and farther? Many people in order to achieve the goal quickly, so increase the amount of running, improve the speed, and then there are all kinds of injuries
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Easy running can make the body recover from fatigue
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Running all the time is more important than any other running training, such as long distance running, rhythm running, interval running, strength training, recovery and so on
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Running is the most important thing for us to keep running
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3 [stretch after every run] in many cases, stretching is more important than running itself
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First jog for 1 mile (about 1.6km), then do 5 groups of 100m warm-up exercises (such as jump, cross step, high leg raising, hip kicking, foot kicking and finger kicking), and resume jogging between each group
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So how can we really recover? First, good sleep
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A full set of running stretching exercises: stretching the two muscles of the femoris, relaxing the gastrocnemius muscles, stretching the gluteal muscles, stretching the stretching muscles of the hip joints, stretching the shoulders of the four muscles, stretching the muscles of the neck and back, and relaxing the muscles of the deeper layers with the foam shaft besides stretching and relaxing muscles
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Bulgarian lunge squat one leg side squat lunge lunge squat lunge lunge stair climbing group 3: the action in place (each action 30-45 seconds)
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It’s not right
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Stretching after running is an important means to let the body relax and recover
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After every hard training, in addition to supplement energy, but also have enough sleep
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Sleep is a time for your body to charge
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Don’t hurt yourself by running
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