Books of the same name, running guide and running shoe guide, have been published.
4、 Exercise willpower long-distance running in addition to the usual training, it still needs a certain willpower to top in the second half.
If you can hold down in training, you will have a bottom in your heart and don’t panic in the game.
After most of the consumption in the front, both physical fitness and state have fallen to a relatively low level.
90% of runners don’t understand 18 “abnormal behaviors” of runners.
3、 Exercise muscle strength if you have been running at a constant speed, the stimulation to your muscles will always be the same load.
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Pay attention to the state of the body and adjust it in time.
So I did a short interval run, which is good for improving the runner’s pace.
For example, if you run 10 kilometers each time, you will follow your usual pace for the first 8-9 kilometers, such as 600.
Especially for runners who are interested in participating in marathons, it can prevent obvious speed loss in the second half.
Therefore, in the usual training, we should consciously increase the difficulty of training.
It should be noted that the “slow first and then fast” training method is more suitable for runners who have some running experience.
The same is true for the “slow first and then fast” running method.
In the last stage of running, runners should appropriately increase the pace according to their ability, make the heart rate break through the average heart rate of cruising, and keep the heart rate at a high level for a short time, which is conducive to increasing the maximum heart rate, so as to improve the anti fatigue ability of the body.
The physical state and cardiopulmonary function of the body should have a certain foundation.
Over time, it has a visible effect on improving the comprehensive ability of running.
In the last stage of training, it is not easy for anyone to improve the pace.
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Give you more room to maintain your pace.
2、 Stimulate the heart and lungs and improve endurance.
The specific operation method is also very simple.
One training, double effect.
Jogging in the previous main stages exercises aerobic ability.
It should be noted that we must come in step by step and not rush as soon as we come up.
Finally, increasing the pace can enter the mixed oxygen or anaerobic state according to their own ability, which can effectively stimulate the heart and lungs.
Especially when you think about Pb, it’s easy to lose speed and can’t maintain it without willpower.
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It’s not easy to be original.
Without increasing the number of training, the training intensity is appropriately increased.
At this time, if you can mobilize the excitement of the body and accelerate, there is no doubt that it is the greatest test and improvement of willpower.
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How can he make the training effect better in such a fixed amount of training? Lao Wang gave a simple and easy method, which is “slow first and then fast”, which is actually used by many great gods.
It can go up quickly and slow down.
Station B: Laowang Laila next door.
You can add less first and more slowly later.
This method can be added to both normal medium and short distance and long distance (LSD).
If you’re just a beginner, run at a constant speed.
In addition, the final “acceleration” is not a “sprint”, which is not to ask you to run the last paragraph with all your strength, but to increase the pace appropriately and finish the last paragraph at a uniform speed.
This method will be left to try later.
If you run more, your muscles will be completely fine.
The second is to speed up according to your ability.
You must also have! Especially the last one…
In the final stage, give the muscle a new stimulation and let the muscle exercise at different intensities.
But if you run 50% more than before, your leg muscles will feel sore again.
What other ways do you know to improve your training? Welcome to share your comments and like the top ten comments.
In other words, in the final stage of running training, appropriately increase the load to complete this training.
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You will find that when you start running, your muscles will ache after running.
Three bags of belt waist pack are necessary for running ▼ click the following figure to understand ▼ Author: Lao Wang, editor in chief of the running guide, bigo first-class running coach certified, AHA Certified International first aider.
A runner asked Lao Wang: because he is busy at ordinary times, he can only run 10 kilometers every time.
Because the human body’s demand for oxygen increases greatly after acceleration, it breaks the balance of the previous heart and lung system and generates new stimulation, so as to improve the self endurance of the heart and lungs.
1、 Increase the pace.
If we run easily every time, it is easy to give up when we encounter all kinds of discomfort in the competition.
The specific amount of increase also varies from person to person.
In the last 1-2 kilometers, you can gradually increase the pace for 15-30 seconds, such as 530.