If you give up on the pursuit of distance, you can only say that you are a running enthusiast! Even if you can persist in running five kilometers every day.
*This article is for reference only.
However, the distance of 10 kilometers is really a bottleneck for many people.
Although interval running is quite painful, it is a good way to improve running speed and also meet the economic requirements of low consumption and high speed running, using a certain amount of energy to run faster and farther.
If five kilometers is the entry-level stage, then ten kilometers is the entry-level stage, a half marathon is the intermediate stage, and a full marathon is the advanced stage.
When exercise becomes a habit and an attitude, it becomes a part of your spiritual life, and then we can face life with a healthy physique and a positive attitude.
But overall, LSD is the safest and most reliable training method for runners, and running ten kilometers of LSD well is also one of the basic training methods.
If it is easy for you to complete a distance of ten kilometers in 60 minutes, it will become very difficult for you to complete it in another 40 minutes.
—–Running micro assistant ◆ Running without practicing core strength is all playing hooligans? (Including a complete set of movements) ◆ Running for 1 hour can extend your lifespan by 7 hours! is that true? Running actually has these major benefits! I regret not knowing earlier.
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Strength training to improve explosive power What do the 100 meter champion and marathon champion have in common? That’s running very fast! However, whether it is a long-distance marathon or a 100 meter dash, if you want to speed up, you must have strong muscle strength.
LSD long-distance jogging LSD training method is an indispensable training method for long-distance running, with the aim of increasing endurance and stabilizing heart rate through long-distance training.
Therefore, many runners start a marathon from ten kilometers.
We all know that many marathon events in China have a 5-kilometer health run.
The specific training methods include the famous Yasso 800 training method, which will not be repeated here.
Long press and scan to add it immediately (for preparation, you can consult at any time).
Running ten kilometers requires a foundation and accumulated mileage.
Therefore, in order to achieve better results, in addition to conducting LSD training or Yasuo 800 interval training, it is to run ten kilometers to prove whether the training effect has been effective.
Otherwise, you cannot speed up, and you are prone to injury.
The biggest effect of strength training on running is to improve the stability of the trunk, and at the same time, the body is more explosive, and the running economy has become very high.
A responsible attitude towards one’s own body and towards one’s family.
For beginners and veterans, the completion time of ten kilometers can basically determine the performance of a marathon.
It is no exaggeration to say that being able to run ten kilometers is a true runner, while not being able to run ten kilometers is a fake runner.
10 kilometers is a milestone for runners.
Therefore, an excellent athlete will carry out strength training in many other times besides running.
Although the interval from 60 minutes to 40 minutes is 20 minutes, achieving this goal is a 33.33% increase.
At the same time, for marathon runners, ten kilometers is also the starting point for running a marathon, because half marathon is just over 21 kilometers.
Runner’s running micro assistant Runningassistant was a bit out of reach when it first started running, but after running for more than a year, ten kilometers became a standard feature every day.
When you train your endurance through LSD, you can increase your speed appropriately.
The participants are either organized by the unit, a family of three with children, or couples.
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If you want to run farther, you must start from 10km.
How to improve the performance of 10 kilometers? Since ten kilometers is so important, how can we improve our performance? There are mainly three aspects of training: 1.
As you run farther and farther, you will realize that ten kilometers is not a problem at all! 2.
On the whole, if you want to run better, you need to carry out a variety of speed and endurance training.
Speed training can improve the body’s maximum oxygen uptake capacity, while also exercising the main muscle groups used in running.
The only reason why 10 kilometers can improve running level is because it reflects running level, so runners always improve themselves during the target training of 10 kilometers.
Interval running can improve speed.
Share and share this article, let’s grow together and move forward together! Running a friend’s heart language exercise is not about building muscles to show off, let alone showing off with a membership card, but rather a way of life.
When they can run ten kilometers, they always want to try half the distance, and when they can run half the distance, they want to try the whole distance.
Usually, strength training can do some cross exercises, such as rope skipping, jumping, cycling, yoga, swimming, abdominal muscle training, plank, squatting, upper limb traction, climbing stairs, etc.
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And there are very few real runners, why is this? It is because the ten kilometer running distance separates “real runners” from “fake runners”.
Even if beginners adhere to this training method, they will find themselves running farther and farther, making greater progress, until their speed reaches a plateau.
Through training, you can accumulate mileage, stabilize heart rate and speed, and add strength training, you will become stronger and stronger.
Simply put, it is the kind of 5-kilometer that allows you to feel the running atmosphere.