The stride length of professional runners is generally accumulated over time, which is not a day’s work
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Pay attention to strength training, pay attention to strength training, in addition to energy storage, but also improve muscle flexibility, resistance, not easy to get hurt, professional runners, one to two times a week strength training, about 45 minutes, generally after the relaxation run, the muscle is in a state of stretching, exercise up, the effect is better, this is very worthy of our amateurs to learn, we are used to running, I don’t like to practice (strength)
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Constant speed is the soul of marathon, and will give full play to your advantages
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Therefore, in order to achieve this goal, in addition to hard work and more running rhythm, when starting, they must be leisurely, not blindly forward, steady, control the speed, and wait until the body runs away! Then transition to your own rhythm and start cruising at a constant speed
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If I don’t warm up enough, my body is tight, and I can’t run away, it will affect my state; If you don’t stretch enough, your legs are tight and sore, it’s not good for your body to recover
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To put it bluntly, it’s not to increase muscles
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It’s rare for them to have developed muscles
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In the same words, don’t warm up or run; It’s a good habit to start with warm-up
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Of course, there are thick lines, Most runners are very thin
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To develop speed, strength and endurance in a balanced way, first of all, we need to explain the difference between fitness strength and running strength
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For boys, it’s good to have moderate stride frequency and stride length, as long as they don’t deliberately step
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Besides stretching and sleeping more, it’s also necessary to eat more nutritious things, such as fresh fish, vegetables and fruits
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Once you plant the seeds of fatigue, it’s easy to get hurt
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Control the speed, cruise at a constant speed, control the speed well, have a good state, you can run with rhythm or cruise at a constant speed
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The former conserves muscles by building up a body with a big iron, while the latter uses unarmed strength training to make you run faster and more stable and not easy to get hurt
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Looking at his speed, it is not difficult to see that his score fluctuates very little every 5K or even 10K
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When amateurs are full of physical strength, they rush quickly or even wantonly, which leads to serious speed drop in the second half of the distance, and it is difficult to achieve their expectations
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The blue word “running Palace” pays attention to us! 1
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Over time, it will come naturally
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Basically, he cruises at a constant speed, and runs comfortably and smoothly, It also makes people calm and confident
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For stretching, after running, first jog buffer, transition, and then stretch, and after a long distance, speed training the next morning, the whole person is particularly tired, especially the leg acid refreshing, this time through stretching, or relax jogging, Relieve muscle pressure, commonly known as acid
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Regular work and rest, light diet, running must have a good rest, ensure adequate sleep, stay up late will only consume your energy, and under the pressure of intense exercise, it will only make you tired, yawn for days before running, can not lift the spirit, are not good signs, usually must develop the habit of early to bed and early to rise, I usually go to bed at 22 o’clock, get up on time at 6 o’clock, It’s more than enough to ensure eight hours of sleep
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Veteran Yin Shunjin runs better and better
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Running is a very energy consuming exercise
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Besides, it’s also necessary to eat less spicy and greasy stimulating food, such as takeout, food and so on Milk tea, fried chicken legs, barbecue and other high oil, high fat and high salt food“
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Insisting on strength training will make you run more and more leisurely, because there is oil in your pocket and you can run vigorously! 4
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Warm up stretching must be sufficient
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Step smaller for amateurs, in addition to the congenital big stride, try to step smaller, deliberately pursue big stride, not only consume too much physical strength, but also easy to hurt themselves, try to let it go, not deliberately forced, for me, high stride frequency, small stride, save time and effort, but also achievements, just good! The key is to run comfortably
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It’s easy to cause hypoglycemia due to light diet, more nutrition, fasting and no timely supplement
It’s a very unreliable habit
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Running at a constant speed is often not worth the loss
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I think: to improve the stride length, first, we need strong cardiopulmonary function, second, we need leg strength support, and finally, we need appropriate speed training, such as intermittent sprint, It’s very helpful to improve the stride, but it needs to be done step by step
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Generally, 5-8 minutes is enough! There are sports software, just do it! It’s very simple, easy to operate, warm-up + jogging assisted warm-up, the effect is more, absolutely can’t use jogging instead of warm-up
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In my mind, I’d rather run less than one kilometer, but also make time to do a good warm-up stretching exercise
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If as a Xiaobai, under the premise of protecting himself, don’t step too much, just run with the most comfortable and stable rhythm! Although speed = stride frequency x stride length, it’s not that you deliberately step, you can improve the speed
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