02 when running, relax your neck and shoulders, keep your chin and shoulders back, but relax so you don’t get nervous.

Repeat the process five times.

In running, you will find yourself and begin to pursue the life you want..

Slowly increasing the total distance allows your body to adapt to new challenges and adapt to new challenges without injury.

Repeat 3-5 times.

   No attention? Reach out and point here — runner running micro assistant runningassistant more and more people around begin to run and punch in, which is a good phenomenon! However, running is not an easy thing.

compression socks running

04 adopt the “hard and easy” rule to improve endurance.

If your feet are comfortable, they are less likely to cramp and can walk longer after fatigue.

Tip: calculate your target heart rate before running to know what range you need to keep.

If you invade and delete them! Special runner   Lili online free running friends to solve running problems, healthy running   Prevent running injury     One-on-one guide long Click to scan, add immediately (for prevention, you can consult at any time) forward and share this article, let’s grow together and make progress with each other! Running is not to tell others that I run fast and can run far, but to pursue self-change, including your vision, temperament and attitude towards life.

When running, your body temperature will rise, which may cause you fatigue and force you to stop running.

Wear breathable clothes to avoid overheating.

Drink at least 0.47L of water 30 minutes before running.

02 add carbohydrates before running and store energy 1-2 weeks before the race.

06 run with friends or join a running group.

You also need to run effectively and use the right form to avoid wasting unnecessary energy.

Tip: running requires dynamic stretching, that is, warm-up.

Some materials come from the network.

Wear a heart rate monitor or fitness tracker that tracks your heart rate so you can monitor it while running.

Use interval sprint, first sprint for 50 meters, and then jog for 50 meters.

05 monitor your heart rate during running.

  Both novices and experts may feel crazy and tired during running.

As time goes by, your body will be able to work further without feeling tired.

03 when running, wave your arm at a 90 degree angle to your elbow and keep it close to your body during running.

Use a running application to track your distance and time for easy reference.

04 prepare appropriate equipment.

Avoid wearing cotton clothes, because cotton clothes may get wet, hot and sticky, and may make you heavy.

Track your time and distance so that you can track and adjust your pace to be consistent.

Instead of running about 5 times consistently, try running 8 difficulty a day and then 3 difficulty.

Add short distance and fast running to your daily training.

04 re establishing your breathing rhythm and focusing on breathing adjustment will help you restore your breathing rhythm.

Try each exercise for 30 seconds: lunge, weight squat, high knee.

05 try interval training.

When you start running, you may go all out, but please try to keep this impulse, because you will get tired soon.

Try mountain sports.

Following the so-called “10% Rule” over time, you will greatly improve your running ability without feeling tired.

You can also strive to improve your running endurance over time so that you can run better without feeling tired.

Swinging your arms also helps keep your legs moving rhythmically.

Of course, for many novice runners, this is only the amount of a day.

Tip: think your running difficulty is 1-10.

For example, if you run 5km a week, increase the distance to 5.5km the next week.

Find a running shoe that fits your feet as well as possible.

The only muscle that should stay tight is your core muscle.

02 record the distance you ran and write down the distance you ran and the time required each time so that you can compare and track your progress.

Keep your upper body relaxed while running.

Sprint for 10-20 seconds on a mountain or an inclined treadmill.

Avoid simple carbohydrates like sugar.

Track the intensity of running by monitoring your heart rate to avoid fatigue.

Use synthetic clothing designed for sports.

Music is a good way to motivate yourself to keep running and disperse your energy.

Sprinting is a good way to enhance cardiovascular endurance, so you can run without fatigue.

Running with teams will also add a little competition, which can help you reduce fatigue.

Before you have a chance to digest food, make sure you don’t eat big meals and run, otherwise you may get sick or cramp.

Research shows that music can reduce fatigue by up to 10%.

The more you run, the better you feel without feeling tired.

Taking some time and distance to motivate yourself may help.

Instead, run at a speed you know you can maintain indefinitely and stick to the set pace, you may be easier.

Method 3: take care of your body 01 warm up and stretch your body to prepare for long-term health.

Stretching cold muscles can actually cause injury.

Move your arms back and forth on your shoulders to help you maintain your balance and give you momentum when running.

Maintaining tension in your neck and shoulders will tension your neck and fatigue your muscles, which means you won’t be able to run for a long time.

Method 2: enhance endurance 01 listen to music when running to make your mood more pleasant.

A partner or team can help you motivate yourself to run.

However, do not stretch without warming up your muscles first.

03 reasonably increase the amount of running and increase the running distance by 10% every week.

You can check your area to see if there are running groups you can join.

 * This article is for reference only.

When running, drink enough water to keep your body hydrated so that you can continue running.

Using sprint can enhance overall endurance and change routines to avoid boredom.

In order to keep you running, you need to be prepared for running and take care of your body.

03 replenish enough water.

It will also help you avoid overtraining and hurting yourself.

As for what to do? You can improve the following three methods: Method 1: run effectively 01 set the rhythm.

Two hours before running, eat some pasta, rice or whole wheat bread to increase your glycogen storage so that you can run without fatigue.

As long as you like, please feel free! However, please be careful when listening to music through areas with heavy traffic.

When you breathe deeply through your nose, it will make you breathe from your abdomen and drive the diaphragm, which can stabilize your breathing and help you run further without feeling tired.

Because you can’t push yourself to the limit every time you run, the “tough guy” rule allows you to continue running, improve endurance and give your body time to recover and recover.

The social interaction of running with others can disperse your fatigue.

Long distance running may damage your feet and legs, so buy shoes designed for long distance running.

Try on several different pairs of shoes and find the most comfortable shoes.

If you stretch incorrectly, you can pull your muscles, especially when you try long-distance running.

So, inspire some music to make you like yourself! You can choose some playlists that can inspire you to run, which can be music, books, speeches, or even crosstalk…

Proper hydration is also important to prevent muscle spasm.

If you run in hot weather, you will need to drink more water to replace the water lost by sweat.

If you are dehydrated, you will start to feel tired.

It is also an important training to enhance aerobic.

The key to doing so is to really promote yourself in difficult times.