2.
Can increase your explosive power.
Many apps and books have relevant tutorials, which you can do by yourself.
3.
Core training.
I participated in two half horse races, and scored 2 hours, 7 minutes or so.
Practice sprinting.
To improve our running performance, we need to exercise the following muscles: quadriceps femoris, biceps femoris, gastrocnemius, soleus (calf), gluteus maximus, core muscle group and back muscle group.
The specific methods will not be expanded here.
Intermittent running this training method will make the body in a certain oxygen overdraft state, improve the body’s anaerobic ability, and is very helpful to improve the speed.
Theoretically, it can exercise all striated muscles.
It is to run a short distance at a faster speed, then stop and rest for a period of time, and then continue to run several groups in the same way after recovering.
Running is a whole-body movement.
For example, run 1000 meters, rest for 60 seconds, and run 5-10 groups.
I usually run around two times a week, 10 one and 13 kilometers each time.
At the end of this month, I want to participate in half horse, and I want to challenge myself.
Once a week.
How can I improve my performance in this 20 day period? There are the following methods: 1.
It is more conducive to the development and strengthening of cardiopulmonary function and the speed of long-distance running.
In extreme running (Sprint), quadriceps femoris, biceps femoris (thigh), gastrocnemius, soleus (calf), gluteus maximus, core muscle group (waist and abdomen) and back muscle group all participate in it.
Interval running.
Click below 馃憞 Attention to the running of the official account of intelligence: Hello, I am a 52 year old running enthusiast.
Full sprint, lasting 8 to 10 seconds, can do several groups every week.