Third, we should adhere to the strength training, through the practice of frog leaping, plate support, lunge squat and so on, let the core muscle group become stronger, let the legs more energetic
.
The second pursuit of running is to break through yourself
.
Vital capacity will drop and recovery will be complicated; It’s not reliable to run recklessly
.
For fitness people, it’s enough to keep fit, lose weight, run 3-4 times a week, 10-15 kilometers each time! As for the intensity, it is mainly composed of relaxed and comfortable aerobic exercise and strength training; For the pursuit of results of friends, as far as possible in the range of: pile run, strengthen degree, solid energy; Develop endurance, speed and strength in a balanced and all-round way
.
Some people just run is 4 allocation, and some people try their best is 5 allocation
.
There are some ways to break through yourself, such as breaking four, running into 330, breaking three and so on; Some are endurance, such as cross-country 30 km, 50 km, 100 km, 168 km..
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The increased amount of running every week should not exceed 10% of last week
.
Speed training once a week; Or long distance, it’s necessary
.
In addition to speed training, the rest are mainly aerobic, the pursuit of comfortable and stable rhythm, improve aerobic endurance; Once in a while, say goodbye to your comfort zone and do intensity training
.
For novices, you can try to run every other day
.
I can only stabilize the amount of running
.
Training is nothing more than from the speed, strength, endurance three aspects, reasonable distribution, control intensity, in order to step by step
.
Learn to recover, eliminate fatigue, bid farewell to soreness, specific methods such as: stretching + Shower + feet + massage + jogging
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They can easily control 30 kilometers without getting hurt; But can we? I can’t bear it
.
The first pursuit of running: injury free running! The basic rule is to act according to one’s ability; 1
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No matter how fast, or how far, try to adhere to the principle of gradual progress
.
They have a good foundation and a solid foundation since they started to practice in middle school
.
The more you go up, the more refined you run
.
You have to take your time
.
Stamp“
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According to the actual situation, I need to increase the number of runs scientifically
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This is the iron rule
.
From the barrel effect, we can see that how much water a bucket can hold depends on the shortest board! In the same way, how fast a person runs depends on his short board
.
I am the first to pursue the results of students, pile of effective run; The amount of running is the basis, but it’s not that more is better
.
Secondly, I need to stimulate my heart, lungs and muscles with appropriate intensity
.
It’s hard to accumulate
.
Strong physical fitness is our basic defense against injury
.
4
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It’s enough to run 10 kilometers and 8 kilometers! There is room for recovery
.
So far, most people’s short board is that the absolute speed is difficult to improve! Endurance and strength can be gradually improved through training, but personal sprint ability and explosive power really need talent
.
Without enough running, the result is out of the question
.
We often see some great spirits who are basically at the bottom of 30 kilometers
.
There are differences in body and ability; You don’t need to compete, just train at your own pace
.
It’s within the scope of our ability
.
3
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Even if I insist on training, I can’t talk about the low intensity and achievements
.
The blue word “running Palace” pays attention to us! Now during the winter training, my students have two extremes, either do not run, or run recklessly
.
Of course, to ensure adequate sleep, rich nutrition, is the king
.
For a stagnant person, there must be a short board
.
If it’s beyond the range of the body, it will collapse
.
To stop running every day, follow the principle of combining running with rest, and ensure a stable running frequency, you can run for two days and rest for one day, or run for three days and rest for one day
.
Even if you can hold a large amount of running, there is no need to split the amount of running in credits, and reasonably match the high, medium and low intensity; And I basically give 20% off for my daily running
.
The basic principles of running: proper exercise and reasonable rest
.
2
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Daily training, try to run their familiar, within the scope of ability with the speed, blindly racing, will only outweigh the loss
.
If you don’t run, you won’t be able to do it
.
Summing up the above, find a suitable method for yourself, exercise within the scope of ability, step by step, accumulate over time, improve physical fitness, is the king
.
Don’t envy them
.