③ Don’t blindly study the big God
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There is no need to set a specific time goal
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The pace of distance running depends on the pace of your short distance running and the target time of your marathon
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The accumulated amount of running without rest will only cause problems to your body
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Control the heart rate and speed of running
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Many runners, especially competitive runners, don’t realize how important comfort is until they are injured
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When running long distances and marathons, the body needs carbohydrates (sugar), electrolytes (salt) and cooling system (water)
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Professional athletes have injuries more or less because of the intensity
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When we increase the amount of running, we should follow the following three principles: 1
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② The more you run, the more you should be familiar with the detailed road conditions, including the location of the toilet and other details in advance..
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Step by step, we should increase the amount of running about 10% every week
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If the distance is more than 20 kilometers, close to marathon, then 30 minutes after running, in addition to pay attention to supplement carbohydrates, eat a banana, it is best to drink a bottle of sports drink
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To run a scientific long distance, you need to pay attention to the following points: 1
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It’s the most important thing to keep exercising all the time, never put down running, and let it integrate into your life
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If running is only your spare time, jogging three times a week for half an hour is enough
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3: Nutrition and rest are very important
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Is it useless for us to work so hard? No, it’s just that your idea should be updated! For example, Yoshihisa Hosaka, a World Marathon record holder in Japan aged 60-64, runs more than 30 kilometers a day, but never runs a long distance at a time
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After all, long distance running is to improve the body’s endurance and long distance running ability, not to improve the degree of running difficulty
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If you don’t hold fast to marathon, just go jogging with a relaxed attitude
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It’s hard for some runners to give up fast running and long-distance running, but it can get a longer running journey
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Running professors are dedicated to providing training, rehabilitation and equipment for runners! Source: This is Gudong
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Don’t think fast is good, the best intensity should be 10% – 20% slower than your marathon target pace, controlled at 74% – 84% of the maximum heart rate, which is the most efficient long-distance running
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It doesn’t matter how far you can run
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You can finish as much as you can
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From 2 km to 10 km every day is a qualitative leap in a runner’s ability
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The performance of finishing the race smoothly, strong endurance and perseverance in running are all realized through the accumulation of running volume
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Whether it’s Xiaobai, a new runner in the marathon circle, or a top runner at the national level or above, you can’t do without a measurement data – running volume
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Finally, good sleep is an important step in muscle recovery, and rest must be in place: don’t let the amount of running become a tool to enslave yourself
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But is it really suitable for us to stick to ten kilometers or even longer distance every day? The data shows that as the amount of running reaches a certain level, we tend to enter two strange circles – either, our body constantly has small problems, our legs are sore and our knees are hard; Or, when the body adapts to this intensity of training, the effect will decline, and even get twice the result with half the effort, and fall into the performance bottleneck period
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This kind of experience is a great blow to our enthusiasm
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Long distance training is not necessary for running
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2: Follow the principle of increasing the amount of running
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There’s no need to force
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If you are a new runner or are preparing for your first race, your main goal should be to finish the race
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You can have a sports drink an hour before the run, an energy bar and a banana
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Long distance is not a necessity for running
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Then during the run, eat one energy gel every 45 to 60 minutes and drink water
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Once you feel unwell, you should reduce the increment step by step
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He prefers high intensity split long distance, this training mode, not only let him run healthily for decades, but also let him set his personal best score at the age of 45, 2 hours and 25 minutes, and even run out of the world record of this age group at the age of 60! In other words, efficient stack run is built on the basis of continuous periodic changes in training mode and long-term adherence, rather than simple LSD, which is closely related to one’s own body
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After all, there are so many benefits of jogging: it’s an effective way to exercise the cardiovascular system; It can reduce the risk of bone injury; Shorten the recovery time of body function; Increase the number of capillaries in muscle, so as to improve blood circulation; Increase the oxygen reserve in muscle; Enhance the immune system; Increase the number and volume of mitochondria; Most of them are fat metabolism; Relieve the pressure and make the body relaxed; Get more oxygen, have time to relax and think-
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