If you try your best to implement your plan, but are overtaken by several other peers whose training is not as good as yours, learn to accept the facts and reflect to see if you want to improve your exercise plan.

Even world record holders and Olympic champions occasionally withdraw from the competition or perform poorly.

If you don’t feel very good or tired, think more about your goals and tell yourself that you are making progress and accumulating useful experience.

For example, if you feel like you’re not running very well after training, don’t feel bad about yourself, but find some good aspects, such as “I’m not running very well today, but my stride frequency control is good.” It is not advisable to insist on being ill.

09 eat well, sleep well, rest and nutrition are part of training.

Be sure of your efforts.

If you continue to feel unwell or the pain persists for a long time, seek professional advice from a doctor immediately.

It is suggested that runners set a practical short-term goal, which can be achieved through efforts, not unrealistic.

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If everyone else follows the runner who is too fast, it will put more pressure on them and tend to fall faster than the runner.

An American coach is an exception.

If it is an accident to run poorly in training, it must be the result of your efforts to run well.

Dai Jiansong, head of the sports rehabilitation department of the school of sports and health of Nanjing Institute of physical education, a special running instructor, is called “the world’s best running coach”.

Some runners naturally have ideal muscle fiber types, such as a high proportion of slow muscle fibers, so they have the potential advantage of improving maximum oxygen uptake (maximum oxygen uptake is the standard index to evaluate endurance).

08 tell yourself that “I’m making progress” training will not always be easy and interesting.

If you keep a constant speed in training, even if the first half is fast, it is only a little faster, and the second half is only a little slower, you can achieve better results.

If achieved, gradually increase the difficulty of the goal.

It is recommended to relax and stop training instead of struggling to complete the exercise.

Runners should stop immediately in the face of pain, rather than finish it reluctantly.

He is Daniels.

If you usually eat well, sleep well, and occasionally don’t eat well or have a good rest, it won’t have a negative impact on training.

If you plan to exercise on Monday, and it’s raining or windy on Monday, and the weather is expected to be much better on Tuesday, postpone Monday’s exercise to Tuesday, but you can do some strength training indoors on Monday.

06 focus on your own plan.

Some runners run too fast in the first half, lose too much speed in the second half, and the final speed will be quite slow.

04 make adjustments at any time.

running shin sleeves

05 setting long, medium and short-term goals it is important to set long-term goals, but it may take a long time to achieve, so it is important to set smaller and easier halfway goals.

Regular life is very important for runners.

The training should be flexible.

▲ editor of this issue: Zhang Jie, wait.

Runners need to learn to focus on what they are doing instead of spending too much time imitating or paying attention to other companions in the running group.

01 take advantage of advantages and focus on disadvantages.

Don’t run too fast in the first half.

The more painful they practice, the more painful they practice.

He not only leads a large number of high-level athletes, but also helps many ordinary people become high-level runners.

Runners should spend a lot of training time to improve their weaknesses and make full use of their advantages.

The world’s top running coaches may not be able to teach ordinary people well: because it is difficult for them to summarize their training methods and experience for ordinary runners.

Life times (search “lt0385” in wechat to follow) interviewed experts and systematically introduced the running rules of the American running coach to help you run more efficiently at every step.

While some runners are difficult to reach a high level of maximal oxygen uptake, but they have excellent running posture, so they have excellent running mechanical properties, which means that they can run more easily at the same speed.

Mass runners should adjust the training according to the situation at any time, such as changing the training to adapt to abnormal weather.

Don’t let yourself stay in the negative aspect, try to find positive factors and give yourself positive hints.

Quantitative change can be qualitative change.

For example, a runner who feels weak in speed but has strong endurance should spend more time improving speed and interspersed with endurance training.

For ordinary runners, Daniels summed up 10 golden rules for running.

Usually, if the training time is long, running is not advisable when you feel uncomfortable.

If you can’t eat well and sleep well, a good meal or a good sleep won’t help your training.

Usually, it’s unwise to run too fast at first.

02 when you see your “good”, you will encounter all kinds of difficulties in running, such as running too tired and running with pain.

Jack Daniels, a modern pentathlon medalist in two Olympic Games, is a world-famous coach, sports scientist and running instructor.