In fact, the premise of many running tips is that the physical fitness is good enough, the stronger the physical fitness, the greater the effect

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If a runner’s heart rate often reaches more than 180 beats / min, or even 200 beats / min for a lot of time

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Too much stimulating exercise may leave injuries

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The body’s heat energy is still sustained

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That’s why it’s very difficult to go up and down stairs for a few days after the horse race

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Even if you stop running, it doesn’t matter if you don’t have movement training

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Arrange to run three to four times a week, generally no more than five times

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Half an hour after completing a longer distance or faster speed training, such as aerobic endurance run and short marathon pace run

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That time is so precious, every training and competition must try our best

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This will not only improve running ability, but also avoid physical injury

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After the speed training of low-intensity sprint, intermission and lactate valve running, the runners had no severe pain in joints, tendons and ligaments, and no sharp tingling in other parts of the body

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Especially when running and stretching, ligament muscles can bear more tensile strength

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Adhere to a normal work and rest time, have enough sleep is the best rest recovery

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How much garbage does it run? Isn’t it effective to run? It may be true that jogging in a leisurely way is healthier than sitting and lying for a long time

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Feeling is progressive in turn, different types of runners can see what kind of situation they are “shot”

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Although the temperature is not high, it still exists after the supplement of nutrition and washing

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Climbing can use the gradient function of treadmill or find a section of mountain road for practice

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Most regular runners can schedule an LSD once a week, as well as a speed exercise or a climbing run

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Isn’t that a waste? After all, a healthy runner’s life is not only about running, but also about work and family

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If you can control the degree of stimulation of the body damage, then you can better strengthen the muscles

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Runners should all know that our body tissues will become stronger only after they are damaged

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However, with the rapid rise of achievements, the potential safety hazard has been buried

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After running, be sure to stretch

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However, it should be noted that if the strength is not well controlled and the body is injured, it is necessary to stop and have a rest in time or go to the hospital for examination and recovery

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But in training and competition, sometimes acceleration and increasing distance are similar to the plan of increasing intensity, which will cause stimulation and discomfort to the body

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In the spare time or running break time, you can practice some core muscle group strengthening, mainly hip, thigh and abdomen, and even shoulder back movements

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Try not to be brave if your running condition drops

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But as a runner, it takes an hour or more to achieve the effect in half an hour

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In addition to extra high-intensity LSD and speed training, aerobic running can be arranged for the next high-intensity run

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So we are running for a while, or run for a lifetime, I believe you runners have the right choice

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Run an effective amount of running friends who have been running for a long time, if they often run at the same speed, the same distance, and even participate in competitions, their body tissues have adapted to this intensity of running, and the improvement is very limited

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If the article is deleted and forwarded to more runners, it will be the biggest support for “smart running”.

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It’s perseverance to persist, but it’s wisdom to know advance and retreat

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Therefore, the effective amount of running is to achieve the training effect in a small amount of time according to the actual situation

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Don’t let us say goodbye to running forever because of this little negligence

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*Part of the material comes from the Internet

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Even if it’s your favorite run, it may be the time that you have to take out

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You must make good use of every minute

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The last one is that after the marathon, the muscles are very sore, unable to continue to exercise, but in a better mental state

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+ coach Wang VX: wangjiaolian789, remarks: running posture, join the running communication group

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After high intensity LSD and intermission, besides the feeling of No.3, there are low fever and drowsiness

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Then you may suffer from exercise-induced heart failure and have to take compulsory rest

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Speed training uses intermittent running or several groups of 20-30 second sprint after aerobic running

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Every run should be separated as far as possible to ensure that the body has enough rest and recovery time

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You need to arrange a certain amount of complete rest time every week and every month

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After aerobic fat reduction running, the feedback from the body is very comfortable, and the muscles and joints are also sensitive

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How to judge the effective running amount of different intensity running? Apart from professional runners, do our ordinary runners have any other way to judge the effective amount of running under different intensities? The answer must be yes

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