However, if we judge the scenery on both sides through vision, it will become easier to control the speed
.
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
.
The following effects can be obtained to improve the ability to control speed
.
If you run 20 kilometers and decrease 15 seconds every 5 kilometers, it has a very good effect on endurance practice
.
The following effects can be obtained to improve the endurance, sensitivity and balance of the body and make the muscles softer Through the changes of uphill and downhill in the mountain road, the sensitivity and balance ability of the body can be improved
.
Midway variable speed running is a practice of gradually increasing speed over a certain distance
.
Because it is different from the flat road, it is easy to sprain your ankle when running on the mountain road, so you can walk instead of running in the sections that do not meet the running conditions
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
.
The following effects can be obtained to improve cardiopulmonary function and cultivate the feeling of controlling speed
.
Long distance slow running requires about 7 to 8 minutes per kilometer, a total of 90 to 120 minutes
.
Don’t try too hard when running
.
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
.
Since the load on cardiopulmonary function does not increase sharply, but increases gradually, cardiopulmonary function can be gradually strengthened
.
And burn fat through long-term aerobic exercise
.
The scenery on both sides is the symbol of pace running
.
If the gap between each sprint becomes shorter, it will bring more load to your body
.
If you do it every 10 days, or do a long-distance slow run the next day of speed training, it will have a very good effect
.
Cross country running takes more energy than other exercises, so you can’t participate frequently
.
Wide field of vision: when the field of vision is wide, the speed is reduced, so it is easy to speed up
.
Narrow field of vision: when the field of vision is narrow, I feel that the speed increases, so it is easy to slow down
.
You can first consider how much speed you need in the final stage, so as to infer the starting speed in reverse
.
After reaching the speed of the final stage, you can gradually slow down and finally end up walking
.
Therefore, in long-distance slow running, we often have to correct our posture
.
Because the running distance is not long, it will not have the effect of exercise, so the shortest time should be more than 60 minutes
.
Please pay attention to this
.
If you are too tired, the distance can be shorter
.
If you haven’t adapted, you can walk back slowly after each sprint
.
After adaptation, each rest time should be between 10 and 15 seconds
.
You can run for 30 to 40 minutes for the first cross-country run, and gradually increase the time after you adapt
.
As long as you add several times to the training content, you can get good results
.
Gradually speed up your run between 50 and 100 meters
.
In addition, it can make the capillaries of muscles more developed, promote blood circulation, and improve the endurance of long-distance running
.
If possible, keep running at a pace of 5 to 10 kilometers
.
However, the scenery on both sides will cause some illusions according to the width of the road and the change of the scenery
.
However, the physical condition changes greatly, so it is not easy to make accurate judgment
.
You can sprint three to ten times per practice
.
⑤ Cross country running is a combination of mountaineering and running
.
The following effects can be obtained: recover fatigue and improve exercise effect
.
Through pace running, the ability to control running speed can be improved
.
Some runners haven’t seen much improvement in their running ability after running for a whole year? But some runners, but their running level has improved rapidly in just a few months? Sprint practice this is a short sprint practice that is faster than long-distance running
.
Some runners take the body reaction and breathing rate as the judgment standard of running speed
.
Long distance slow running can exercise muscle durability and improve endurance
.
In addition, if you run on dirt roads or grass, your leg muscles will be softer and your running balance will be better
.
The following effects can be obtained to improve endurance and promote fat burning
.
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If you slow down your running speed, your pelvis will be easy to relax and there will be problems with your running posture
.
Which of the above five ways to improve your running ability did you try first? click 👇 Follow “runner” to share new content every day
.
According to the running distance and the initial speed setting, the exercise effect is also different
.
Lsdlsd is short for long slowdistance, which means long-distance slow running
.
After an acceleration, you can slow down and rest for a while, followed by the next sprint
.
This exercise can improve the sensitivity and endurance of the body through the uphill and downhill of mountain roads
.
Long distance slow running is an aerobic exercise, so it is beneficial to burn fat and has the effect of turning fat into energy
.
Sprint exercise can improve blood circulation, alleviate fatigue, stimulate muscle and respiratory function, and improve the effect of muscle stretching before running
.
You can be slower than your fastest speed
.