You have to listen to it.
Finally: slow is ability, fast is ability…
” So bud Kotz began to measure their heart rate.
So if you care about your physical fitness, run slowly.
In other words, LSD is the “slowest run”.
03.
“Several people in the class looked a little overwhelmed.
How can we have excellent basic physical fitness? Excluding talent, it is that runners are willing to spend time elaborating at the e pace (zone 1 with the lowest intensity).
Then jogging “how much is better?”, The conclusion is: “as long as you run comfortably, you can run as long as you like.”.
When the transportation is developed, the circulation of natural materials is good.
To make timely adjustment, you must first know whether you are running too fast.
If the internal circulation is good, oxygen / nutrition can be quickly and efficiently transported to the ends of the world, accelerate the elimination of fatigue substances, improve aerobic capacity, and create a body that is not easy to fatigue and injury.
For runners who often jog easily, there is no need to test a 5K first.
Next, let’s talk about why running slower applies to the four seasons.
Only when the aerobic foundation is laid, and then the intensity training (rhythm running, pace running, interval running) can achieve better results.
If you use the pace of the last section, LSD is more than 30 seconds slower than the pace of jogging every 1km.
As a kind of jogging, LSD also requires “not seeking distance, only looking at time; relaxing and running comfortably”.
The jogging pace given above has a 1-minute interval, because everyone’s ability and daily state are different, and the pace at which he feels comfortable at that time is naturally different.
If you have to add a time range, it can be about 30-60 minutes.
It has nothing to do with spring, summer, autumn and winter.
LSD can promote the development of capillaries and strengthen the capillary network of the whole body.
The key to LSD is “slow” and “long”.
Efficient logistics is like internal circulation at high intensity.
You see, you have to see who you compare with.
It’s meaningless to compare with anyone else.
Some runners try their best to train with little effect.
I wrote a sentence: the smaller the drift range of heart rate, the more stable the basic physical fitness.
This endurance refers to both physical and mental strength.
Forget the speed.
We all know that excellent basic physical fitness is necessary for runners to advance.
As a result, most of the students’ heart rate was at a high intensity level.
My pace is only 6.5 or 7.
In order to run faster and longer, comparing the jogging pace of joggers at different levels with the above table, many people should sigh that “my jogging is really fast”.
Without patience, there is no accumulation.
Slow.
For runners without marathon experience, it is recommended to run 5K at full strength and determine the training pace of jogging according to the time of 5K.
01.
Jogging should not focus on “distance”, but on “time”.
The key is not to see how many kilometers you ran, but how long you ran.
At the moment, the body is the most honest.
If you feel breathless 80-90% of the time every time you run, and you have difficulty talking or can’t speak at all, you can say that your speed is too fast, or your running style may not be very reasonable.
Take your time, it’s right.
The relative level of commonly used training intensity is as follows: ※ the larger the number, the faster the speed and the higher the intensity.
Running is running.
Don’t care how you look or how fast the students in the class run.
How to understand this 80-90%? You can think of it as 80-90% of a run, or 8-9 of 10 runs.
Bud Kotz, the famous fitness coach and fitness consultant of runner’s world, repeatedly stressed to the students that they should run as slowly as possible: “don’t breathe heavily, keep comfortable.
Blood vessels can be understood as a transportation network.
No jogging, no endurance.
You may say, I’m not happy at all.
Therefore, whether you are just starting to run or running for a period of time, you still feel that running is very tired, so you have to adjust your mentality, don’t worry, take it slow, and then you can always easily run faster than you are now.
As can be seen from the above table, for players who are 4 hours away from the whole horse, the race pace is almost your usual jogging pace.
We said in summer that running slower has nothing to do with whether it’s summer or not? This saying applies to the four seasons in summer.
02.
(the numbers here are only for the convenience of understanding and are used to mark the relative size of exercise intensity, not the general exercise intensity value) from the exercise intensity, it can be seen that the speed of LSD is faster than walking, but slower than jogging.
If you run fast, the training effect will not be achieved.
How does LSD run? LSD is a long slow distance.
They gasped and said,” I’m already very slow.
In winter, the temperature is low, the heart rate rises slowly, and the running experience is very good, but because of this, it is also easy to blindly improve the speed, resulting in the body can not adapt to the rise of heart rate, and the running experience becomes very bad.
Especially for junior runners, it’s easy to pursue “the same distance, shorter time” and always want to “run faster than last time”! Eventually, jogging is not easy, so jogging should focus on time.
The reason is probably that the basic training (walking, LSD, jogging) is not enough.
We say no jogging, no endurance.
Of course, if running fast is a requirement of your training program, that’s another matter.
Without accumulation, nothing is useful.
Just run happily with the mood of “no speed, only comfort”.