Uphill and downhill in principle, the speed reduction of uphill is greater than the speed increment of downhill, so uphill training is much slower than on flat ground“ The energy consumed by climbing can’t be recovered by going downhill, because when you touch the ground downhill, a lot of energy is consumed
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Focus on “happy running” in blue 👉 Video running with the same name is becoming more and more popular, and people have summarized more and more rules
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When Xiaobian first started running, he had only one pair of shoes for training, walking and horse running
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2-day principle if you have pain in one part of your body for two consecutive days while running, you need to stop and rest for two days
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Your intestines and stomach are used to specific nutrients
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Long distance runner Monte Wells said, “I never look at my watch when there is wind, because the headwind will slow me down by 10-15 seconds per kilometer, and after I turn around, I can only make up for part
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Speed training pace principle: when using the maximum oxygen uptake (VO2 max) for intermittent training, the pace after running 1.6km is 20 seconds faster than that of 5km
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Anti traffic principle if you are running on the road, you should choose to run opposite to the traffic flow, which can ensure your safety
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“For most people, two hours is enough to digest the food in their stomach, even if they eat high carbohydrate food.” “If you don’t wait long enough, the food won’t be digested and absorbed correctly, which may lead to abdominal spasm, abdominal distention and even vomiting,” said Darrell, a sports nutrition expert in Colorado 4
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This means that if you run 10K, you have to rest for 6 days
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Changing food will increase the risk of indigestion
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According to the principle of competition time, the longer the competition distance, the slower your speed will be and the longer the corresponding completion time will be
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Food supplement principle before long-distance competition, your food should contain more carbohydrates, which can make you full of energy during the competition
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The key is to pay attention to your efforts, not speed
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Cross training principle running training should not only be running, but also do some strength exercises and cross training to make the body develop in an all-round way
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This day you can jog, sprint, or have a complete rest
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Eat more rice noodles and other food
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If you run a full horse, you have to rest for 26 days
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If the weather is hot, it can be carried out for 20 minutes
” Us 12000 meter record holder Jon Sinclair said
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The crystallization of these wisdom will guide people to better carry out this sport
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If it has lasted two weeks, you should see a doctor in time
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Chat principle in the game, you should be able to say complete words
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Upwind principle upwind makes your speed loss greater than the increment of downwind
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The most effective training rule of the principle of specificity is to simulate the upcoming game for training
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Before your shoes wear out badly, you should prepare a new pair of shoes and wear them instead
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Taking 4 minutes and 20 seconds for a mile as an example, the corresponding time for 5 kilometers is 15 minutes, 31 minutes and 08 seconds for 10 kilometers, 1 hour, 8 minutes and 40 seconds for a half marathon and 2 hours, 23 minutes and 47 seconds for a full marathon
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Interval training is the best training method to improve aerobic exercise ability and long-distance running ability
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Of course, if there is a sidewalk, it’s best to run on the sidewalk
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According to a study, runners whose heart rate and breathing rate are within the target aerobic zone may be comfortable reciting their wedding vows
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But if you want to fully simulate the game, it is not advisable, because it will prolong your recovery period
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The best way to achieve personal best is to finish the game at a uniform speed“ If you run too fast at the beginning, you will pay a lot later
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You can’t wear a pair of running shoes until they break
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Source: Sina running.
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“I noticed that if runners increase their training too fast, they are prone to injuries.” 3
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Difficulty principle after every hard training or long-distance running, you should take at least one day off
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Jack foster, the marathon world record holder from 1974 to 1990, first put forward this principle, “my method is to take a day off every mile.” 8
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Replenishment principle after competition, speed training, or long-distance running, make sure to eat a food or drink with carbohydrates and protein within 30-60 minutes
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Here are 20 golden principles of running
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Later, he found that it was very harmful to his feet
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” Said coatzin, a marathon training instructor at Indiana University
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The 2-hour principle is to wait two hours after eating before running
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The principle of daily diet: don’t eat or drink anything new before every competition
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When you can run 32 kilometers, it can help you have a concept of the whole horse in your mind
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” Marathon coach Langman said
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For example, if you are about to run 10K at a pace of 4 minutes and 20 seconds, you must train at this pace
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32km principle before running a marathon, you should run 32km at least once“ Long distance simulated marathon requires a lot of time for your feet
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New shoes principle when you run 600-800 kilometers, you should change a pair of new shoes
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The principle of recovery after a race is to take a day off for every mile you run in the race, and then train or compete
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10% principle: the mileage increased by training every week shall not exceed 10% of the previous week
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Joan ullyot, a running expert, put forward the 10% rule as early as the 1980s
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10 minute principle walk and jog for 10 minutes before each run, and calm down in the same way after running
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