Functional drinks are rich in a lot of sugar
After running, drinking a bottle of functional drinks is tantamount to running in vain
.
Shaking will reduce the efficiency of running
.
It is suggested to carry out necessary stretching and massage after a large amount of training, and strengthen the strength training of lower limbs at ordinary times
.
09 can you run every day? For amateur runners, it is recommended to run every other day or take two days off and have a good rest at ordinary times
.
Although the consumption brought by large amount of exercise is great, it is still difficult to lose weight due to uncontrolled diet
.
When you don’t run, it is recommended to cross train to strengthen your physical fitness and muscle strength, which can improve your running efficiency and make running more labor-saving
.
05 how to train long distance? Long distance aerobic running is an important training method to improve endurance, and controlling the exercise intensity is the key
.
It is recommended to warm up before running and cool down after running
.
Every week, we will choose ten representative questions to answer in the message of each article
. 
If you are selected to leave a message, we will answer your questions in the next column! * We respect the original
.
Although the treadmill can play the same effect of exercising the heart and lungs, the conveyor belt of the treadmill is flat and inelastic, which is easy to cause greater impact on the lower limbs of the body and can not play a good protective effect
.
If you do aerobic jogging every day, you can keep energetic, refreshed, and your body does not have any discomfort, you can run every day; However, if you plan to carry out speed training or long-distance LSD training, you still need to combine work and rest, which is not only conducive to maintaining the competitive state, but also to avoid sports injuries
.
Thank you! * Ma Kondo’s perennial legal adviser: Beijing haotianxinhe law firm Zong Ketao Xia Guorong Dai Jiapeng Guess you want to buy 。
.
03 after running, what’s wrong with low back pain? Running is too intense, and the lumbar spine is affected by joints during exercise; Or wear less when running, and the waist is caused by wind and cold
.
Outdoor running can first rely on the inertia of the body, and the flatness and slope of different ground outdoors are good exercises for the flexibility and stability of your ankles, which can also enhance your body’s coordination and sense of balance
. 
Expand reading of “small low high” running method: no injury, easy entry, easy fat reduction “
. 
What other questions do you have about running? Welcome to leave a message in the comment area
.
Pay attention to diet control at ordinary times
.
06 can treadmill replace road running? First of all, if possible, it is recommended to run on the outdoor road
.
However, the greater the running intensity, the lower the fat reduction effect
.
Long-distance training of more than 30 kilometers is relatively suitable for some high-level players
.
If there is any infringement, please contact us to delete it
. 
It is suggested to strengthen the training of physical fitness while running, especially the waist and abdomen strength, which can help you move more stably during running
.
04 running heel pain, how to do? When running, take a small step, don’t touch the ground with your heels first, massage and relax the calf muscles, which can be relieved by stepping on the fascia ball with the sole of your foot
.
Warm up before running can awaken neuromuscular connections, improve neuromuscular control and improve sports performance
.
Ten questions a week, not much, but it would be great if it could help you and answer your doubts
.
The intensity of running should be appropriate
.
It is recommended that amateur runners run for no more than 2.5 hours at a time
. 
Whether you can run every day is also determined by the exercise intensity
.
The copyright belongs to the original author
.
The pace of long-distance training is at least 30 seconds to 1 minute lower than your target pace
.
Please pay attention to the marathon assistant WeChat official account, and perhaps you will get the answer you want
. 
If the fat reduction effect is not obvious, we should continue to reduce the pace, improve the step frequency and prolong the running time
.
Of course, the phenomenon of bifurcation will gradually decrease with the training to enhance physical fitness and the usual aerobic foundation
.
It is very important to keep a stable breathing rhythm during normal training, so that the breathing is consistent with the frequency of arm swing and leg lift; When jogging, try to keep four steps a breath and four steps a breath
.
If you feel unwell or lack of rest, you should first adjust your state before running training
.
10 Why do you often lose your breath when running? The lack of proper warm-up, unstable running rhythm, too fast acceleration and other reasons will cause bifurcation, or the terrain has slope, and the influence of wind direction (especially against the wind) may cause bifurcation
.
The article and pictures come from the Internet
.
It is better to run long distance training with mild exercise intensity
.
Therefore, although the treadmill can increase endurance and exercise heart and lung, the comprehensive exercise effect is still far from that of outdoor road running
.
Usually, the start of running should be slow, and the speed should be improved step by step
.
07 do you need to warm up and stretch after running for easy jogging? When you have plenty of running time, it is necessary to warm up and stretch well
.
After exercise, you should drink boiled water instead of functional drinks
.
Stretching after running can increase blood circulation, eliminate metabolites in the body and help recovery; Increase muscle elasticity and joint flexibility and range of motion; Increase the body’s coordination and sense of balance; It plays a positive role in relaxing mood and relieving exercise pressure
.
The treadmill is more like a repetitive mechanical movement without the influence of outdoor environment, temperature, humidity, road surface and wind
.
08 why didn’t you lose weight after running for a long time? The speed of running slimming is related to personal physique
.
Shi and Dazi, who are familiar to you, to answer questions and solve doubts for you, and Xiaobian will also participate in it
.
If you feel unwell, take the initiative to reduce the pace
.
Your difficulty is the focus of our solution! Author / sunflower editor / sunflower product / marathon assistant of Macondo running research laboratory launched the ten questions column, mainly to help runners who still have questions after reading the article
.
In order to ensure the authority, we will also invite Mr
.
Even if the summer heat gradually dissipates, it is recommended that you pay attention to the exercise intensity during training
.
02 why does the body always shake during running? The basic physical quality is poor, and the core is not tightened during running
.
01 how does running crus ache do? When running, the body leans forward slightly, driven by the core force and inertia, the force of the lower leg shall be reduced as much as possible, and the sole of the foot shall touch the ground lightly without pushing the ground hard
.
Learning the small low high running method can effectively reduce fat
.