It’s recommended to run the next day, that is, one day off or two days off.
For example, your usual morning pulse is 55 times, but if it rises to 65 times for a few days, it is obvious that your body has problems and needs rest and adjustment.
Although he finally broke the Guinness world record, he was sent to the hospital because of serious physical injury.
For example, when you want to eat chocolate, you don’t have to restrain yourself, because you know you will run regularly.
When we were injured, we began to miss the days when we were alive, and then we realized how happy it was to be able to go out and run.
The most important thing is that it won’t hurt you.
Don’t run too much Running can strengthen your body, but it’s not that the more you run, the better.
For many runners, running is for health, not only physical exercise, but also inner cultivation.
Strength training should be done often One of the benefits of strength training is to reduce injuries.
Even if you really want to run every day, you’d better control your enthusiasm.
Adequate sleep to ensure recovery Exercise can promote physical health based on the theory of “excess recovery”: The amount of exercise beyond the normal load of the body can bring stronger stimulation to the muscles and internal organs.
When we run, we only have one leg on the ground at the same time, which puts a lot of pressure on our ankles, knees and hips.
If you insist on heart rate running for more than half a year, you will really realize the mystery of heart rate running.
In addition to reducing damage, strength training can also make you run naturally, easily and lasting.
However, such training for a long time often makes the body always in a state of fatigue.
Pay attention to step by step in order to ensure good health.
When you rest and don’t run, you may not feel hungry, so you will eat less.
They run intermittently on Tuesday or Wednesday, rhythm on Thursday or Friday, and run long distances on weekends.
But remember, never drink and revel without restraint.
Core muscles provide stability, explosiveness and muscle endurance, so that you can take every step more lightly when running.
So, how can running be called “healthy running”? You need to do the following 6 things.
For moderate intensity running, the heart rate is controlled at 60% – 70% of the maximum heart rate, and for high intensity running, it is 70% – 80%.
Running according to your heart rate can also make you run well in the competition and is not easy to get injured.
But this concept often leads to overtraining.
Otherwise, it will not only affect normal work and life, but also cause damage.
Heart rate should not be too high In order to improve their performance, many runners train very hard every week.
Becca cotugno, 32, was a member of the school’s track and field team in high school.
Xiaobian has seen such an example.
For running, the intensity standard of running is generally divided by heart rate.
Often before the race day, they are injured and can’t run.
Yes, no injury is the highest level of running.
One of the most important benefits of carefully guiding training is to prevent injuries.
For example, 150 minutes of moderate intensity jogging a week, 3 times a week, with a pace of about 7 minutes, 50 minutes each time, almost 7 kilometers, 21 kilometers a week and about 84 kilometers a month are enough.
Author / wicker source: marathon running is recognized as one of the healthiest sports.
As the amount of exercise increases, the risk of injury increases, which is particularly typical in running.
This training method is the heart rate running method, also known as low-intensity continuous training, that is, the heart rate does not exceed 155 or even 150 when running.
Strong muscle strength can help you improve your stability and prevent excessive rotation.
Different from other high-level players, after she came into contact with the heart rate running method, her usual training is jogging at a pace of 5 minutes, 10 seconds and 6 minutes, but when it comes to the race, such as the 5K race, she can still finish the race at an average pace of 4 points.
People who run all year round must know how to control their diet.
Therefore, it is necessary to give the body a certain time to complete “recovery”.
Therefore, don’t pursue too much speed and intensity in training at ordinary times.
Sleep and rest are good means of recovery.
Marathon assistant once reported that a British runner ran 843 kilometers on the treadmill in seven days in order to challenge the Guinness world record.
Eat foods that are good for your health When you run long enough, you will know how to eat to make your body healthier and maintain a better competitive state.
If the strength and stability of these parts are not enough, it may lead to excessive rotation of the joint, resulting in common injuries such as “running knee”.
Keiji yamadi, Professor of Toyama University and scientific member of Japan track and field Federation, mentioned in the book “key guidance for running”: if running is for the purpose of fitness, it is necessary to cooperate with rest, otherwise excessive fatigue will lead to physical problems.
Some researchers found from the data of many injured runners that a very important reason for injury is that the body strength is not strong enough.
Only by combining work with rest and relaxation can we give full play to the best exercise state of the body.
For long-term runners, a balanced diet and nutrition are undoubtedly the most important part.
But when you train more, you also eat more..
The combination of the two is also possible.
Therefore, don’t blindly pursue a large amount of running, and running too much will hurt your body.
Dr.
Therefore, the body will think that the “power” of its components is not enough, and will organize “resources” to enhance relevant functions.
Whether professional runners or amateur runners, many people have to give up running because of injuries.
But for runners, eating healthy doesn’t mean saying “no” to food.
After graduation, she often won the top five women in the competition.
The results, pace and Pb were all floating clouds.
We know that the improvement of running ability will not happen overnight.
If you want to be healthy for a long time, you have to run healthily.
If your core is strong enough, you can withstand the day-to-day impact of your feet and the ground, and the possibility of injury will be greatly reduced.
You can still be “unscrupulous” about dessert, but you can still keep a slim figure.
Heart rate training will not be able to see results soon.
Especially in recent years, marathon events have become so popular in China that many people have joined the ranks of running.
Running is a repeated and lasting sport, so it needs strong core strength to maintain a good running posture for a long time.
In fact, there is a training method that can improve your performance without having to run very hard.
Proper running and rest will not reduce the exercise level.
However, running, people forget what they ran for.
Many runners have this belief in their hearts: no pain, no gain; It takes enough hard work to get the desired results.
The idea of heart rate running is to improve your cardiopulmonary ability without overusing your bone and muscle system.
Therefore, the health level and exercise ability of the body will rise.
This is why many professional runners say that jogging is the essence of running after retirement.
Therefore, the increment of running should never exceed 10% of last week.
It can not only judge whether the body is overtraining, but also judge whether the body is tired according to the heart rate.
You may ask, what is the amount of running needed for health? The 2018 American physical activity guide points out that in order to get healthy, it is recommended that adults accumulate 150 to 300 minutes of moderate intensity aerobic exercise every week, or 75 to 150 minutes of high-intensity aerobic exercise.
However, exercise will also bring physical fatigue, and there will be some small injuries and swelling pain.
Many people are obsessed with pace and running volume, and they will never return on the road of pursuing Pb.