The only way to improve your running ability is to spend time.

If you wait too long, your body will default that running is not important, and will allocate resources to other places.

Your body needs time to recover.

Daily running will become easy, and you can run faster and farther.

Repeat this until you feel that the rhythm becomes easy.

Even the best runner in the world, 80% of the training is (for them) easy running.

When the time comes, your body is ready, and you can gradually adapt to these trainings under the guidance of your coach or training plan.

Your physical fitness has returned to the origin and needs to start again.

No matter what your level, whether you are a beginner or an Olympic athlete, progress is the source of satisfaction and happiness.

Your mindset will change from “I have to run today” to “I want to run today”.

When you “preach” with them and try to share the fun gained from running with your friends, you may find that you can’t say a word or two.

Take time to recover, and when the pain is almost gone and you feel you can start again, keep running.

Training is tired and painful, because “no pain, no gain”, “what can’t beat me will only make me stronger”, “pain is weakness, saying goodbye to your body”.

Most importantly, keeping running will make you stronger, more comfortable, more efficient and healthier.

Although most runs are easy, every runner, whether beginner or elite, can benefit and have fun from fast running.

Long distance running is more physical and beneficial than daily running.

The faster your hands swing, the better..

Legendary coach bill squires said, “Long distance running can push the tiger into the cat” 。 In addition, long-distance running has another advantage.

This process will make your body stronger to deal with the next pressure.

Increase the frequency of leg exchange as much as possible within the speed you can control.

In the beginning, you should run fast several times a week.

Persistence is more important than the intensity and distance of running.

You can run every seven to ten days Often run longer and longer distances to get progress.

When you choose to run, there are 9 key points that can help you fully enjoy running, maintain enthusiasm and avoid injury.

The good news is that the more you run, the more you will enjoy running.

Learn to love progress and treat the training that promotes progress as an opportunity rather than an obstacle, which can keep you happy and enthusiastic all your life.

They will simulate the race pace for long and complex fast running training.

Let’s analyze the reason: training will put pressure on your body.

When the benefits of long-distance running gradually become apparent, you may want to run for 90 minutes.

Once you feel your breathing is significantly heavier and panting, it means you’re working too hard on your daily easy running.

This idea is engraved into our culture.

You need to slow down to a sustainable chattable pace.

running shin sleeves

If you go out, you are better than those who don’t go out.

The neuromuscular system will learn to make maximum use of each exercise mode, so as to improve your step efficiency, change your body at the cellular level and increase the density of capillaries used to transport oxygen, The number of energy producing mitochondria will also increase.

How far should I run for a long distance? At the beginning, the running time should be 10-15 minutes longer than usual.

Compared with short-distance running, long-distance running gives you an opportunity to escape from reality.

If they don’t become like that – run far enough, run fast enough, run smooth enough, reach a certain mileage every week – they will be discouraged and give up.

This may make running feel too easy, so you may want to run more, farther or more frequently.

But just don’t run too fast.

It’s easy to think that the more you run, the faster it means the better.

When you run again, your body will repeat this process and improve your physical level step by step from a newer and higher foundation.

Running at least three times a week will bring you to a good and progressive athlete state.

If you’re just getting started, jog or run / walk for 15-20 minutes.

The simplest and safest way is to add some short-distance sprint or high-frequency running on the basis of easy running.

Note: without sufficient recovery time, cumulative running will not bring progress, but will inevitably lead to injury.

They either don’t understand or are curious.

Run according to your ability.

How easy is easy running? It should be easy enough that you can talk while running without panting.

Repeat this process until your body tells you you can run more and faster.

Once you understand your pace progress, you can set goals: long-term dreams, as well as short-term goals, the small realistic milestones you can celebrate every week.

It’s a gradual and continuous accumulation process.

Give yourself a day off and then run.

Run a little more, but just a little: this degree of control is that you should feel like you can run when you stop.

For the physical level, you can’t eat fat at one go.

But the truth is that any runner is a runner, and every runner starts every day from the present.

Don’t compare yourself with others, and don’t overpower yourself to decide what you should do.

The key is to reach the fastest speed within your comfort.

“Fast” is a relative concept.

Welcome to share this article with them: running can not only benefit the body and mind, but also provide an endless goal in life and become a relaxation and comfort beyond the pressure of life.

Don’t mistakenly think that you can make up for your mileage by running harder.

However, for running fitness, the road to progress is paved by a large number of mild to moderate efforts.

Long distance running can liberate you from your busy life, let the running rhythm take over your body, cooperate with the natural substances such as endorphin and dopamine produced by exercise, and maintain a calm mood and clear mind after long distance running.

But these don’t need to be considered before you start preparing for the game.

You give yourself a chance to enjoy today, celebrate the progress you made last week and move in a better direction next week.

Only 20% of the best runners in the world are high-intensity training.

If you wear a heart rate monitor (band), so easy running means that your heart rate doesn’t exceed 75% of your maximum heart rate.

Muscle fiber fatigue will make the body produce more muscle fibers, and the depletion of glycogen stored in the body will start to burn fat.

Soon, running will change from a task to a habit, or even a gift.

At that time, you can run a little more until you gradually increase to 30-45 minutes of regular running every day.

But if you fish for three days and dry the net for two days, you can’t make progress, and it’s difficult to run every time you go out.

You don’t want to create a new 100m record.

Easy running can make you run more frequently, accumulate more mileage, and slowly change your aerobic system to make your muscles, tendons, ligaments and bones stronger and stronger.

You don’t have to run too fast.

I believe every runner has more friends who don’t run around.

Novice runners often outline what the runner should be in their mind.

Most runners who give up soon after they start running are because they run too fast every time.

If you run alone, talk with yourself Speak, Or try singing a few songs (not RAP).