Slowly you will find that you are not tired, but you can’t run fast.
For the group without achievement pursuit, as long as the body itself has no disease that restricts movement, five kilometers a day is not a big problem, but there are some details that need to be paid attention to.
When fatigue reaches a certain degree, restorative measures, restorative training or complete rest shall be arranged in time.
Don’t think that short distance and low intensity are not important.
Leave this time for running and you’ll get everything you said above# Precautions for community runners: for runners who are interested in completing the whole horse and pursuing performance, they need to distinguish training with different intensity and distance.
At this time, it will be difficult to improve without changing the training plan.
The improvement of cardiopulmonary function brought by aerobic capacity can reduce the risk of respiratory infection and cardiovascular disease.
Although the five kilometer distance is just for senior runners to walk their legs, it is very self-discipline for people who have no exercise habits before.
In addition, running can strengthen muscles and improve bone mineral density.
There is more than a marathon on the way back from running.
In running training, we will bear the corresponding exercise load, resulting in the corresponding training effect, but not as long as the load is generated, it will certainly produce a positive training effect.
They proved to us with their actions that you are a runner as long as you take steps, regardless of speed and distance.
Generally speaking, no matter how busy life is, most people actually have a 40-60 minute rest window every day.
If five kilometers a day is just your transition goal, you can try to slowly increase the total amount of training, or increase the training load by increasing the intensity to slowly improve your physical ability.
But if you just want to get in good physical condition, it is completely feasible to stick to five kilometers every day, as long as you can ensure that you recover from continuous training and balance exercise with work and life.
They just put on their shoes and opened the door after dinner, work and rest every day, walking around the neighborhood.
It can also improve sedentary posture and stress.
If the body slowly adapts to five kilometers a day, this intensity will not stimulate you.
Don’t always envy the brilliance of elite runners.
In fact, the results may be very different, which can not be based on data theory.
Although the running circle contempt chain exists implicitly, you must not be coerced by it.
If they eat food with high fat and sugar, they will inevitably have body and posture problems.
Too small load can not cause the necessary stress response of the body; Excessive load will lead to deterioration reaction.
Every run will bring small muscle tears and heart and lung stimulation.
Jogging is more suitable for weight loss.
Combined with easy running, aerobic running, long-distance running, interval running, strength training and so on, we can scientifically help improve our performance.
As long as we can stick to it every day, we are becoming the best ourselves.
We want to tell the vast majority of runners that we don’t have to force ourselves to pursue performance and pace because of the dazzling aura of others.
Click “write a message” to share your understanding of “community runners”.
Some people will think that running will make their legs thicker, which is often caused by not paying attention to stretching after running.
In addition, for non competitive sports people, running actually makes you feel more happy than painful persistence.
In addition, the same route, the same scenery, the same speed and repetition are easy to lose your interest in running# How to choose? For the general public, the total amount and intensity of training are not high.
The same amount of running 150 kilometers a month can be completed in 15 times and 25 times.
Compared with people without exercise habits, no matter how much they run, as long as they move, it must be beneficial to physical function.
Your body will adapt and improve during running, which is why some people think that five kilometers is a great challenge, while others think that running a marathon is not fun.
Five kilometers a day, 35 kilometers a week and 150 kilometers a month.
With action and persistence, community runners are also shining! Welfare at the end of the article Special step running conveys the power of running.
It is suggested to arrange some rest days, or intersperse them with hiking, mountaineering and parent-child sports.
We will select three fans from all messages to give “special step running” sports accessories.
Recovery is actually a process of improvement.
For those who are just trying to run, it is recommended to choose professional running shoes with high cushioning and support performance instead of trendy sports shoes and board shoes.
In addition, mechanical repetition can lead to stagnation.
Keep this habit every day without running rest days.
Looking at the larger group, there is a group of people who have no extraordinary talent and have not received systematic physical training in their adolescence.
The arrangement of training load has a great influence on the training effect.
Community runners often do not have such a regular training schedule, and almost every run is the same intensity and distance.
Research shows that the habit of low-intensity exercise lasting for more than three weeks can effectively improve sleep and psychological problems.
Modern urban people tend to sit still for a long time.
Running releases serotonin and dopamine, which makes people feel happy.
This paper focuses on those runners who are eager to start running and have formed the habit of running, and jointly discusses the advantages and disadvantages of “adhering to five kilometers a day”# Running is better than lying flat.
In fact, the total amount of training is not low.
If it is accompanied by incorrect running posture and inappropriate equipment, it will also bring sports injury.
In addition, you should also pay attention to stretching and relaxation after each run.
In the final analysis, how to train depends entirely on your inner goal.
In the world of runners, professional runners are like the shining unreachable stars, and the serious runners around them are called “great gods”.
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