After adaptation, each rest time should be between 10 and 15 seconds
.
This exercise is often carried out after a long run, because the body has been fully warmed up, and try to carry out it on a flat straight road
.
If you haven’t adapted, you can walk back slowly after each sprint
.
The load on cardiopulmonary function does not increase sharply, but gradually, so cardiopulmonary function can be gradually strengthened
.
Gradually speed up your run between 50 and 100 meters
.
Don’t try too hard when running
.
You can sprint three to ten times per practice
.
However, the physical condition changes greatly, so it is not easy to make accurate judgment
.
For example, use 7 minutes in the first kilometer and 6 minutes and 45 seconds in the next kilometer, so as to gradually increase the speed
.
Please pay attention to this
.
After reaching the speed of the final stage, you can gradually slow down and finally end up walking
.
You can first consider how much speed you need in the final stage, so as to infer the starting speed in reverse
.
If you run 20 kilometers and decrease 15 seconds every 5 kilometers, it has a very good effect on endurance practice
.
According to the running distance and the initial speed setting, the exercise effect is also different
.
Backpack focuses on our strong body sprint practice: This is a short sprint practice that is faster than long-distance running
However, if we judge the scenery on both sides through vision, it will become easier to control the speed
.
After an acceleration, you can slow down and rest for a while, followed by the next sprint
.
Midway variable speed running: This is a practice of gradually increasing speed over a certain distance
.
Running at a pace can improve your ability to control your running speed
.
You can be slower than your fastest speed
.
Sprint practice can improve blood circulation, relieve fatigue, stimulate muscle and respiratory function, and improve the effect of muscle stretching before running
.
If you are too tired, the distance can be shorter
.
Click the following figure to enter the registration channel of the first Shangqiu marathon in 2021 (I) contact: (0370) 2629989, 3189995 (working hours: 9:00-11:0014:00-17:00 from Monday to Friday) (II) email: event consultation: sxj802@126.com （3） Business cooperation: bean Manager: 17637005113.
.
If possible, keep running at a pace of 5 to 10 kilometers
.
If the gap between each sprint becomes shorter, it will bring more load to your body
.
Some runners take the body’s reaction and breathing rate as the criteria for judging running speed
.
The scenery on both sides is a sign of pace running
.
Pace running: pace running is an exercise to run a distance at a fixed speed, let the body adapt to the energy metabolism at this speed, let the muscles adapt to the contraction intensity at this speed, and let the heart adapt to the beating frequency at this speed
.
However, the scenery on both sides will cause some illusions according to the width of the road and the change of the scenery
.