This is an old problem, but it rarely happens after running.
Today’s strong wind is also a disadvantage.
We can start running slowly.
It will be easier to run.
Improvement method of rapid surge of initial heart rate: after full warm-up, do several abdominal and hip in-situ jumps to make the heart rate reach more than 110 and then start running.
Try to find a flat road.
5.
2.
Nasal inhalation cannot be sustained.
Training plan for this month:..
7.
The left lumbar muscle is sore.
Your head is covered and your hands are cold.
There will be a delay in running heart rate.
It’s done very well.
It’s about 3 kilometers each time.
The reason for participating in the running camp is to learn correct and scientific running methods, improve physical fitness and energy, and keep yourself in a good habit of continuous running in a group.
Today’s running record [training cycle]: the first time in the first week [training date]: April 26 [training content]: dynamic stretching, 3 groups of in-situ running, 3 groups of center of gravity control, static stretching, 4 minutes of easy running + 1 minute of normal walking, 4 cycles (easy running heart rate 135-150) [progress]: 1 The speed is 2.5% higher than before Try breathing through the nose [problem]: 1 Start too fast.
3.
When inhaling, the deep part of the nasal cavity feels very sour and uncomfortable.
Pay attention to tightening the abdomen and buttocks, start slowly, and let the heart rate reach the heart rate range in a few minutes.
4.
[coach guidance]: 1 Warm up fully before running, completely according to the training plan, and the heart rate during running is all within the specified range, great.
When I adjust at 135, it will be over 140.
6.
Today is the first day of running.
At this stage, we only need to keep the heart rate within the specified range when running, so that our cardiopulmonary function can be improved.
2.
It’s OK for us to pay attention to the lower limit of running posture.
I feel comfortable running every day.
It is a little inconvenient to often look at the watch when running.
At the beginning of running, there is no concept of heart rate control.
On average, participants need 66 days to form a habit.
(for example, the maximum heart rate is 161, which can be set to 155) [all the coaches in the training camp are very professional and responsible.
If you use Huawei watch, you can enter “my – Settings – exercise settings – exercise heart rate settings” under Huawei sports health app to fill in the upper limit data of heart rate.
Reduce the stride.
It feels like you will pay attention to one thing and lose the other when you first learn to drive.
5.
They are required to run only the next day and only three days a week.
You go up in the first four minutes.
The last cycle improved.
Thank Mr.
After the heart rate reaches 140, you have severe asthma and dry throat.
The speed and average heart rate are higher than before, and the sense of achievement is improved.
I signed up for coach Zhang Zhanhui’s running camp.
Our general cognition is that we can form a habit in 21 days.
Zhan Hui for providing such a good platform for people who want to run! Thank my exclusive coach, the beautiful, warm, considerate and professional shadow coach.
Two days ago, I ran seven times in the morning in eight days.
Why can’t I continue? We’ll talk about it tomorrow.
After signing up for the training camp, the first thing to do is to stop first.
I sweat after each run and feel relaxed physically and mentally.
4.
You can’t help my progress!] Tip: today’s running performance: the first 20 minutes are warm-up and the next 20 minutes are training plans.
The heart rate display reminder has a lag, so the maximum heart rate reminder is set at 5 points lower than the upper limit of our heart rate, which will be more stable and accurate.
[feeling score]: 5.5 (ideal state: 3-4 points) [movement feeling]: 1 Compared with the previous free running, it is not as easy as sweating after jogging for 3 kilometers.
If you go uphill or downhill, you will be tired.
In the process of running, you need to pay attention to the step frequency, heart rate, running posture and adjust your breathing.
Continue to refuel.
2.
The left psoas muscle ache is obvious after running.
We all feel tired.
3.
However, in the scientific statistical survey, the shortest time to form a habit is 18 days and the longest time is 254 days.
As can be seen in the column of [training performance], I have a lot of room for improvement.
It’s great to punch in for the first time.
It can only be maintained for a short time, so you need to breathe heavily.
3.
The speed is faster, the sense of achievement is improved, and it’s good to experience nasal inhalation and exhalation in the whole process.