In addition to the core muscle group, we should also pay attention to the muscle training at the hip and back of the leg.
07 Summary If you want to improve your running performance, you need to find out the reasons for the failure, and then carry out targeted training.
In addition, the proportion of carbohydrate and protein is between 2:1 and 3:1.
03 Insufficient intensity Do you maintain a relatively stable speed and distance for a long time? If it’s for the sake of health, it’s all right; But if you want to improve your running level, you have to increase your mileage appropriately! Say goodbye to the comfort zone, lengthen the running time, distance and so on.
There are probably the following situations: 1.
Pay attention to controlling calorie intake.
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These two areas are not easy to practice, so efforts in this area will get unexpected improvements.
As long as you run happily and train scientifically, you can.
Training details Warm up, cool down, stretch, nutrition and recovery are small details that must be paid attention to before and after training.
At the same time, elite runners can guide you, but pay attention to one thing – step by step.
If you want to arrange a scientific and reasonable training plan, it must take some thought.
More and more people who pay attention to the healthy and beautiful life of the Jilin Running Group on WeChat have joined the running army, but many runners also find that they seem to have encountered a bottleneck, and their performance can not be improved.
The implementation of the training plan has been heard by many runners.
04 Problems with running posture Correct running posture can improve running speed and save physical strength.
The rest consists of two parts: one is static rest, relaxing and massaging muscles; One part is reasonable nutrition supplement, especially electrolyte and water supplement after high-intensity training.
If the plan is often interrupted and paused, it will be more difficult to carry out systematic and scientific training.
However, they do not know that their bodies have received the warning of “limit”.
Some runners are doing well in training, but they are getting more and more tired and their performance is getting worse.
06 Rest is also a part of training.
After a period of training, runners will be more clear about what kind of training they are suitable for, but their own or external factors will affect the implementation of training, such as work, study, injury and other reasons.
When the problem is solved, runners can only start running again, and previous efforts become insignificant.
If they continue to run at this time, it will only be worse.
However, running is not just about results.
Not only should you reasonably arrange the quantity and intensity, but also consider continuity between plans, rest and recovery.
Warm up can let us enter the running state better; Cold body and stretching can promote muscle recovery and avoid injury; Nutrition and recovery can not only alleviate fatigue, help us complete our training plan, but also promote the improvement of body capacity.
It is wise to rest.
We remain neutral about the views in the article, and only share them with our runners for reference and exchange purposes.
2.
So, what is the reason that restricts our running level? Training is intermittent and not systematic, which is one of the main reasons why most runners can’t improve their performance.
The stronger your muscles are, the stronger your cardiopulmonary capacity is, and the more energy you can output, and the stronger your cardiopulmonary capacity can provide more oxygen! So in addition to running training, we also need to strengthen the cardiorespiratory and muscle training.
The plan is perfect and difficult to implement.
The arrangement of the training plan.
3.
Some people can’t keep running for various reasons.
02 The training is not scientific enough.
Lack of cardiorespiratory and muscular endurance training If people are compared to cars, muscles are equivalent to engines, and cardiorespiratory systems are equivalent to oil supply systems, both of which are indispensable.
Therefore, we must adopt scientific and correct running posture when running, which can not only save effort, but also improve running performance and reduce the risk of running injuries.