In addition to running, I also pay special attention to the intake and supplement of nutrition

.

Sometimes I will run some interesting patterns to increase the fun of running

.

For the running route, I will go to different places to keep fresh

.

Running friend vivimi: there are three ways to improve speed: increasing stride frequency, increasing stride length, increasing both stride frequency and stride length

.

Integrate some walking activities into your training; 4

.

Warm up before running and stretch after running must be in place

.

Strengthen leg strength training to improve muscle endurance

.

In order to keep us healthy, not injured, and run better, we need to follow some basic principles when running: 1

.

Runner brother Hua: more aerobic exercise, more aerobic is the king

.

Only by saving your strength can you run further

.

Run a few days less every week; 2

.

Let’s take a look at the tips shared by your runners ~ crazy potato: don’t think about how many kilometers you’ve run, set a small goal each time Bid

.

Some seemingly simple skills can make runners get twice the result with half the effort

.

Formulate scientific training plan, with aerobic and anaerobic, arrange training plan according to their own physical state, and arrange training scientifically and systematically 3

.

Running friends – the most beautiful time: warm up before running, stretch after running, exercise, nutrition and rest are the premise of health

.

I hope you can become an excellent runner! Stamp“

.

Focus on core strength, do strength training more than three times a week, good core strength is more conducive to give full play to physical efficiency, improve their upper limit of running

.

There will be a running schedule every week, and try to implement it according to the plan, such as aerobic running, pace running, lactic acid running, interval running, weekend LSD interspersed, and sometimes aerobic running, pace running and lactic acid running will be carried out at the same time in a running process

.

Running friend – Meicheng Feixue: experience 1: you should wear a pair of tight shorts inside the running shorts to avoid friction injury; experience 2: pure cotton socks will make your feet blister, so you should buy special running socks

.

Zhan Laner: my winter running skills are as follows: 1

.

Replace one or two days of running with some low-intensity training every week

.

Runner – Blank: when running, choose a good-looking route, enjoy the route while running, do not look at the pace, run with body feeling

.

Supplement electrolyte drinks in time; 4

.

Runner – small 66: before running, it’s not good to eat too many things

.

Running friend – Coral: hips drive thighs forward, instead of thighs first step forward, slowly experience

.

Warm up more and run again after warm-up, otherwise, it will be easy to get cramps; 3

.

Carry out deep tissue massage in a planned way

.

Establish clear goals, short-term and long-term goals promote each other, decompose a seemingly unreachable goal into small goals, and encourage oneself to make continuous efforts by completing phased goals; 2

.

Try to reduce the amount of exercise, keep performance and insist on reducing the amount of training when you are ready to maintain your physical fitness without competition task; 5

.

It’s the best way to slow down and then fast in long distance running

.

Running friends – uncertain: when you don’t want to run, you can finish the mileage by fast walking

.

Running friend yikind Li Bo: take a pair of running shoes to a strange city, then relax and run in the new city, and measure the city with your feet

.

You won’t feel tired if you keep your speed steady

.

When the powerful runners around you talk about their training, you can turn their training into a plan related to your own race rhythm, and carry out such training according to your own rhythm, which may have unexpected effects

.

The blue word “running Palace” pays attention to us! Do you know the running skills that all the runners around you know? For many runners who want to take part in marathon race, it is very helpful to master some training skills

.

I hope these tips can help you enjoy running

.

Divide the long distance into several short distance targets

.

Keep warm to avoid cold; 2

.

Running friends Jingshui, LiuNian: 1

.

Don’t rush at the beginning of running

.

For example, do aerobic and sweating training on power bicycle; 3

.

Goal plan action achievement motivation continue to move, let running bring more positive feedback for their life and learning, be a positive and optimistic runner! Running friend – Yuanli clamor: abdominal breathing in long distance running can effectively avoid forks and improve running endurance! Runner Lin Cong Colin: my running tips, first of all, the most important principle is that exercise + nutrition = health

.