It is said that it can stimulate the body to provide double growth hormone to help us build and repair muscles.
Choose the amount of training according to your level ~ sorting source: This is the new product activity of Gudong yushan2 in Jingdong 361 ° flagship store ↓↓↓↓-.
Running twice a day also has risks.
In addition, studies have shown that doubling running in an exhausted state can promote fat burning.
However, it should be noted that even if the split training is better, there is no substitute for arranging long-distance training once a week.
Because the body is already tired, and then carry out high-intensity training, the risk of injury will be greater.
If you don’t run every day and arrange two or more easy runs every week, it means that you are still far from “self abuse” and two runs a day.
Specific reference can be made to these characteristics: the long-distance runners must run more than once a week.
Especially when the interval between two runs is very short.
When scheduling the second run of the day, try to make it less intense and shorter.
Your body can’t carry it at all, and it doesn’t make much sense to divide 5-10km into two runs ~ in addition, many professional or elite runners do have two groups of training a day, but usually group 1 is slow and gentle jogging, The other group was interval or fartlek running with speed.
Two exercises a day, speed training and long-distance endurance training are all effective methods in marathon training, which need to be used comprehensively.
In order to better eliminate fatigue and make the body bear higher training requirements, you must pay more attention to sleep and diet than usual.
Is that the truth? Xiao Bian will tell you today about ~1 what kind of runner needs two runs a day.
Each run requires a lot of preparation and finishing work.
The primary benefit of running twice a day is to reduce fatigue.
If you are still a beginner or an average long-distance runner, you’d better not try for reasons such as “accelerating weight loss”.
At this time, the first run is equivalent to a “warm-up”, which can make you in better condition during the second run.
1 the risks of running twice a day list so many benefits, but no training method is perfect.
Speed training is arranged every week.
They run at least 4-5 times a week.
Each run includes pre run warm-up, post run stretching and supporting strength training, which means that two exercises a day is the training method for advanced runners and is not suitable for everyone.
By dividing the original training amount of 20km a day into 10km in the morning and 10km in the evening, the fatigue will be greatly reduced, Because the body has a recovery period of at least 8-12 hours; The second is the level of physical function.
There are also many professionals who run in the morning before the afternoon race.
Moreover, the body is at a small peak of metabolism after exercise.
Be sure to remember: running is fun for a while, and you can carry your own injuries.
The metabolic peak twice a day and its subsequent remission effect are more conducive to weight loss.
This sounds relatively new training method.
Secondly, the amount of running remains the same and is divided into two times.
It’s not a necessity.
Accordingly, running twice a day also takes more time: warm-up, stretching, bathing, washing clothes and planning the route…
The fat burning efficiency of jogging twice a day will be higher once a day, which has a higher benefit for those who want to reduce fat.
In short, running twice a day is icing on the cake.
Sometimes the amount and intensity of training once a day put pressure on us, so we can split the training content into two parts – two exercises a day.
In this state, the body can be trained to make more effective use of glycogen and stimulate the production of mitochondria in muscle fibers, thus triggering the effect of “excessive recovery”.
As we all know, it is very important to accumulate the amount of running in marathon training.
The former accumulates the amount of running and improves the running feeling of the body, while the latter is the main course.
1 benefits of practicing twice a day first, for runners whose practice time has been fixed, running twice a day can make the most efficient use of time, increase running volume and improve endurance.
Compared with the first run, the second run is an active recovery, which is much more efficient than the passive recovery of “ge you lying down”, similar to the so-called “acid elimination run”.
The first prerequisite to be determined is that two runs a day is only suitable for one situation – as a runner who needs to be advanced, your weekly running volume is already very high, and it is difficult to increase your single running distance.
First of all, if you run more, you will be more tired and tired, with a greater risk of injury.