Many people think it’s good to run three or five kilometers a day for fitness.
So when you adapt to low-intensity running training, you will fall into a downturn in running feeling good, but you don’t dare to expect the challenges of speed and longer distance.
If the intensity is too low, people’s potential is unlimited.
The specific reasons are as follows: 1.
Every day is the same.
If the intensity remains unchanged throughout the year, the body’s cardiopulmonary function and even muscle fibers will change.
In fact, this problem mostly happens to “novices”.
Some people train very well, but they run more and more tired, and their grades are getting worse and worse.
On the one hand, it is strength training.
If your speed and endurance have gone up, you need to make it easier for you to run.
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2.
Even after running for a year or two, if you break through the speed a little, your body will not adapt.
One part is the supplement of diet and reasonable nutrition, especially the supplement of electrolyte and water after high-intensity training.
In addition to the conventional core strength training, the strength training here should pay special attention to the muscles at the back of the hips and legs.
These two places are not easy to train, so if you work hard in this area, you will get unexpected improvement.
The warm-up mentioned here is to increase the core muscle temperature used in running, so that the joint muscles of the whole body become more efficient during exercise, and the economy is greatly improved during natural running.
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So if you want to run better, you need to change the exercise intensity and try interval running! 3.
On the other hand is full warm-up, which is different from ordinary warm-up.
Ignore the warm-up and core muscles.
The professional term of running is “running economy”.
The simple understanding is to break the existing stable running state and mode and practice more cross practice in running distance and speed in order to activate the potential of the body.
Rest includes two parts: one is static rest, which can relax and massage the muscles.
In addition, the ratio of carbohydrate to protein is between 2:1 and 3:1.
The body is inert, that is, when you adapt to a certain exercise intensity, if you don’t change the training method, it’s easy to stagnate.
In fact, after a long time, your speed and distance will be relatively more stable.
4.
Rest is a part of training.
If you go on at this time, it will only be worse, so the wise way at this time should be to rest.
Why put a quotation mark? Because although some people have been running for many years, they are autistic.
Control calorie intake, ensure that the intake is similar to the consumption of exercise plan, maintain a healthy fat ratio, and so on.
They don’t know that their body has received the warning of “limit”.
In fact, everyone will encounter a bottleneck period, so running also has to learn endlessly! At each stage, we must learn new breakthrough methods in order to grow and run further.
Of course, maintaining such a state of exercise every day is certainly not bad for your health, but it is not helpful for your running level.
Therefore, in a week’s training, appropriately increasing the running distance can improve muscle endurance, while increasing the pace can improve aerobic metabolism.
Here we need to talk about two aspects in order to better improve the economy of running.
In other words, he only runs by himself and never learns from others to discuss how to run better! So after running for several years, the level is still in the primary stage.
Rest is a part of training.
It takes a few minutes to finish and start running.