No matter what type of running you do, the core is the foundation of all your movements
.
We can choose to focus on the positive or negative in our running and create our own experiences
.
Challenge: sometimes when running, the pain doesn’t feel good, it really puts a burden on the runner
.
Many runners are prone to physical exhaustion, dyspnea and muscle weakness in the later course of long-distance race or training, and even can’t continue to support when they are about to finish long-distance race, so they have no choice but to give up
.
Here are six ways to learn: 01 to improve endurance
.
02 pay attention to recovery day for athletes, training is simple, but it is boring and difficult to arrange time for physical recovery
.
Please add wechat consultation – guess what you like – what are the benefits of running on body organs? How to judge your hip drop in the second half of a successful Marathon? In fact, you can effectively speed up! Reply to the following keywords in the background
.
Reason: running burns not only calories, but also energy
.
Runners may need to keep an eye on their intake at all times
.
You can let those bad voices drown in your mind, or focus on all the good things, and eventually find that a bad day can become a good day! The change you need to make: enjoy running, not just pursuing results
.
Challenge: eating habits are closely related to lifestyle
.
But if the weight of training is too heavy and the recovery is not enough, it will affect your performance and even have the risk of injury
.
Challenge: strength training requires extra time and energy, and it is often boring because there is no joy or obvious progress
.
Challenge: need to know the intensity of training and recovery time
.
When you’re at a standstill, it may be hard to keep training, but when you know the changes that keep running brings, you’ll understand the benefits of running
.
Reason: every runner wants to improve his running endurance, because endurance can determine how far and how fast you can run
.
The change you need to make: increase your intake of healthy, nutritious foods
In the recovery period, in addition to reducing the distance, slow down the pace, pay attention to diet, sleep, multi angle training can reduce the wear of the body, and can make you recover from exercise
.
Runners who don’t want to significantly reduce their recovery day mileage should consider slowing down: slowing down your recovery run can reduce your stress and provide more space for your future training
. 
Good nutrition is an effective means to help improve exercise ability, reduce recovery time after exercise, prevent sports injury caused by fatigue, provide energy for high-intensity exercise and control weight
.
For beginners, it’s a long way to go
. 
Challenge: endurance training requires patience
. 
05 embracing a positive attitude towards running is optional
. 
03 strengthen core training if you’re just starting a run, you’ve heard of strength training in addition to regular running
.
At this stage, all you need to do is believe in yourself
.
At some point, you need to ask yourself: what are the missing elements of the training program? What good habits have you missed? Refuse to change your running style? It takes more energy to become an excellent runner than to learn how to run
.
It’s a great progress to increase the distance from ten kilometers to half a horse
.
Change you need to make: even if you are doing 5km training, you can try endurance training
.
Reason: the leap forward of running can only be achieved by changing your body, and these changes will only happen over time
.
At the same time, runners at all levels should not ignore the importance of sleep
.
Sticking to this sport will pay off
.
Unscientific and unreasonable nutrition supplement not only affects the improvement of sports level, but also affects health
.
Challenge: it’s easy to give up, but it must be cool to stick to it
.
Running 30km a day or 100km a week will encounter some terrible moments, but if you only choose what to remember and what you need to remember, when you stick to these concepts during running, you will find that running becomes happier and easier
. 
Change you need to make: full body strength training reason: you need full body strength to maximize your athletic ability and strength
.
When your core gets strong, everything else benefits
. 
If you are a senior runner, you will often do strength training besides running
.
At the same time, look at the problem as long as you can, and look at the scenery as far away as possible
.
Change you need to make: reduce your recovery day running kilometers, pay more attention to your body (diet, sleep, etc.) reason: there is no rest period for running, it will make you more exhausted
.
Improve endurance, although you can not quickly achieve faster speed, but as time goes on, exercise will become easier
.
But if the amount of training is insufficient, it will stagnate
.
Focus your consciousness on every step you take
.
Reason: a happy, positive runner is more expressive and more satisfied
.
You’re a long-distance runner, after all Do you know these six running keys? How many? The above content is sorted out from | runner’s world about running training, injury recovery running equipment, race registration, race Story Sharing and other questions
.
That’s because if you don’t have strong core muscles: the muscles in your abdomen, lower back and buttocks, you can’t run better
.
We don’t change the content of the run, but we do have the right to change the way we experience it
.
Many runners want to make progress in their running, but it’s another matter to really make progress
.
Perseverance, patience and time are two things that runners have to understand, but when life gets busy and goals feel out of reach, they may be forgotten
. 
And to make our long-distance running more smoothly, endurance is an essential ability in long-distance running
.
We don’t want to waste every second of training time, but recovery day is very important for runners
.
Strength can also reduce the risk of injury
.
On the road of Professional Marathon, we will find that those who have patience usually succeed
.
Improve eating habits frankly: the best diet can benefit athletes by increasing energy (for training and daily activities) and enhancing exercise recovery
.
Many studies have found that effective strength lifting training can improve the competition time of well-trained long-distance runners
.
For the experienced runners, what they need to improve is speed endurance and keep running more miles at a certain pace
.
Real foods contain nutrients that improve cardiovascular health, accelerate recovery, protect you from disease, and provide more stable energy
.
Change you need to make: make running a part of your life, maybe every day, every week, every month and every season..
.