8.
The stride is too large, and the landing point is far away from the center of gravity.
Select the wrong running shoes with excessive pronation, insufficient pronation or normal running posture, and the types of running shoes required are different.
Choose the wrong clothes.
It is better to slow down than your planned pace for the last mile.
Such as bananas, energy bars and cereal; Eat about 100 calories of food about one hour after exercise.
2.
9 Can’t breathe When running, you can choose to inhale through your mouth and nose at the same time.
3.
Schedule yourself a regular “rest week” to reduce the amount of running by 50% in this week.
Moisture absorption and quick drying are necessary.
7.
Keep your hands relaxed and half-grip.
You should also slowly learn to use diaphragm or abdominal breathing instead of too shallow chest breathing.
When swinging forward, the elbow cannot exceed the side of the torso.
For too many or too few clothes, choose the right fabric.
Pay attention to the weather before running.
When swinging back, the hand cannot exceed the side of the torso.
In order to better improve your performance in training and competition, the following mistakes must be avoided.
Excessive enthusiasm, running too much and too fast.
If you have stopped running for a long time and started running again, you can choose to start with fast walking, then gradually change to jogging and speed up.
Overtraining can prevent injuries and diseases by adding proper rest and recovery to the training plan.
Gradually increase the amount of training 2.
Add some cross training to the plan.
6.
Avoid wearing pure cotton clothes, which can keep your body dry to the maximum extent.
1.
It will not last long.
The correct running posture should be slow down.
To avoid starting too fast, you can deliberately slow down when starting.
In the early stage of running, we should be more conservative about the distance, frequency and speed of running, and follow the principle of 10% to gradually increase.
The position of the lower abdomen under the navel and the shoulder should be slightly retracted, just like the car decelerates and retracts the accelerator; At the same time, the lower leg is slightly retracted before landing, and the landing point is close to the bottom of the center of gravity, just like the car is in low gear.
Step frequency should be raised to at least 180 for men and 190 for women.
If you don’t know how to supplement enough nutrition, you can eat a little high carbon water, low fat and high protein food one and a half hours or two hours before running.
After running, take a small amount of supplements for many times, and do not drink a large amount of water at one time, which will increase the burden on the heart.
If you start too fast, your body will suffer from “oxygen deficiency”, and your heart rate will rise rapidly.
1.
Abdominal breathing allows you to breathe more air and also helps prevent side breathing.
Take a day off after a high-load run.
Too many kilometers will cause serious friction on the soles and loss of their proper performance.
When swinging the arm in the wrong upper limb shape, the front elbow should not be exposed, and the back hand should not be exposed.
5.
If your urine turns dark yellow after running, it means your body is still short of water.
Increasing the step frequency can reduce the time of contact between each leg and the ground, improve the metabolic cycle and improve the effect of fat reduction.
The arm is bent at 90 degrees.
I hope you can avoid these 10 mistakes in time, let yourself run healthily, long and without injury, and make your running faster and stronger-
.
After you have the right running shoes, you should basically ensure that they are replaced at about 800 kilometers.
Slow down and adjust slowly when breathing is not smooth.
In order to avoid gastrointestinal discomfort, we should choose foods that are easy to digest and avoid high fat and high fiber.
3.
4.
Click to follow the “Running Professor”, and the more you update your running every day, the more you find that running is a systematic learning.
4.
If you don’t replenish enough water, you can slowly ingest about 500 ml of water one or two hours before running.