Don’t think running is very simple.
Running posture, heart rate, stride frequency, stride length, breathing, warm-up, stretching, race preparation, strength training, recovery Every part of the run is full of details.
The higher temperature of musculoskeletal system after running is a favorable opportunity for static stretching.
How to warm up, please check: running in autumn and winter is easy to get hurt! 6 best pre run warm-up actions to improve running quality and keep away from pain! Don’t forget to stretch after running.
If they know how to rest, they can run longer and farther! practical! What can I do after the marathon to recover faster? Don’t run fast for a long distance.
Even running pain is usually repaired during this period.
Everyone wants to be stronger than themselves in the past, and so do runners.
Many people expect to get health or happiness from running.
In addition, in the warm-up activity stage, self-examination of various parts of the body, such as whether there is pain, is also to avoid making things worse in the case of existing problems.
Learning to rest is also a very important part of training! 99% of people don’t know.
How to run a long distance: runners who have not run LSD training are not enough to talk about the whole horse Pb! Don’t speed up running blindly.
A few seconds faster than your last 5K is progress.
It can be said that the appropriate is the best.
If you have the conditions, you should communicate more with experienced runners and listen to the voice of your body.
Static stretching should be carried out after running.
Static stretching can not only relieve muscle tension, restore muscle fiber elasticity and maintain beautiful muscle lines, but also help relax body and mind and get twice the result with half the effort.
Let your heart be quiet enough to accept such a test, and keep irritability and impatience out of your consciousness, just like practice.
If you don’t have the habit of exercise and fitness, you need to pay more attention to reasonable rest in order to cultivate the habit of running.
Only those who have a sense of their physical state can run scientifically and healthily.
How to stretch after running: don’t warm up before running and don’t stretch after running? Don’t waste your muscles! Most runners have made these six common stretching mistakes! Don’t continue to run when you feel pain.
However, with the accumulation of running time and experience, every runner will find his own rhythm.
More and more people take running as a way of life.
If you don’t warm up and start running directly, the most direct consequence is that your sports performance is unsatisfactory: when you run for 20 minutes, you will feel very tired and your overall sports performance will be greatly reduced.
Many beginners will feel more or less pain in their body parts, focusing on the soles of their feet, ankles, knees or hips.
Because of the differences in intensity and conditions, the appropriate running frequency is not strictly defined.
Running injuries are mostly caused by sudden acceleration.
Challenging yourself is a good thing, but you should remember that if you run a long distance, don’t blindly pursue speed.
Speed up, and their own muscle conditions fail to meet the matching requirements, there are bound to be problems.
It is often because of muscle fatigue and minor injuries caused by continuous action.
But in fact, whether in summer or winter, you must warm up and exercise the joints of all parts of the body before running.
Many people feel that they don’t run much or fast, so there’s no need to take time to warm up.
But no matter how you run, you should give your body enough time to recover.
It’s better to speed up step by step than to suddenly want to PK with all kinds of people on the playground.
Real runners never pursue speed.
If you don’t have enough training accumulation and unrealistically want to be as fast as others, there is likely to be no next time.
In the warm-up stage, it can increase the flexibility of joints, promote blood circulation and avoid unexpected injuries caused by running out in a hurry.
Generally speaking, running three times a week is enough to run for a day and rest for a day.
Healthy and continuous running also needs scientific guidance.
The so-called acceleration is to compare with yourself, not with others.
The most important thing for them is Don’t just know how to run.
Today’s topic: how many of the above 6 points did you win?.
So many runners always want to break through longer distances after getting started and see where their limits are.
Slow and long distance tests not only your physical reserves, but also your patience and willpower.
But there are several situations that need to be paid attention to when running, otherwise the more you run, the more likely you are to get injured! Don’t ignore the warm-up before running.