For the general public enthusiasts, 330 is a barrier after all.

03.

02.

There is also a transient hematoma in the foot after running, and the thigh muscles will expand, but this is only temporary.

How do you run if you want to make your legs thinner? Still give you two capital bold Chinese characters: jogging! A little more detail is: jogging for a long time.

Only jogging for a long time can make the fat layer of your lower leg significantly thinner.

At this time, the legs are sour and swollen.

For fitness, it’s entirely possible to jog at a speed just a little faster than walking.

Lactic acid accumulation occurs in running muscles.

The running speed is too fast and the duration is not enough.

Benefits of sprint • stimulate nerves and muscles to avoid too single action mode • stimulate anaerobic system and exercise cardiopulmonary function • improve the runner’s maximum speed and eliminate the side effects of slow muscle expansion and contraction.

If you run in your own comfortable area, you’ll have problems sooner or later when it comes to the race.

Sprint, in short, is to sprint with all your strength at your maximum speed.

180 step frequency is recognized as the best step frequency, which can achieve the maximum benefit under the condition of less oxygen consumption.

Professor Max Paquet, a biomechanics expert at the University of Memphis, said that everyone’s body shape and leg length are different, so it’s unscientific to require all runners to use the same standard.

Runners don’t have to follow this rule, just find their own rhythm.

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This article ends here..

Even if the muscle layer will be slightly thicker, there is absolutely no obvious thinning of the fat layer, as shown in the following figure: how to jog with high quality? 01.

This explains why many sprinters have two strong legs.

Otherwise, in the second half of the journey, your legs will be heavy and weak and unsustainable.

This long time includes that each jog should be long enough and the jog should last long enough.

03.

When you face 42.195 kilometers, whether you break 330 or finish the race healthily, an appropriate long distance is essential.

When a runner pays attention to strength training, he can be called a runner.

Consciously extend the running distance, and the increase of weekly running distance should not exceed 10%.

Kurt Ross, a physical therapist in Colorado and a runner with a marathon score of 2 hours and 17 minutes, said that it is really necessary for runners to extend their running distance step by step, but distance should not be the only standard to consider.

For runners under the age of 30, the general heart rate of easy running is not more than 150 beats / min, up to 160 beats / min.

They love to land on the ground before the soles of their feet.

Many people extend this feeling until the legs become thicker, but the legs do not become thicker.

And the fast running duration is short, the fat brushing effect is poor, the fat layer does not become thinner, while the muscle layer becomes thicker, and the legs will naturally become thicker.

In this kind of running method, the maximum speed of the human body will be stimulated and improved.

Many other factors also need to be considered, such as exercise intensity, speed, terrain, life pressure and so on.

The heart rate range for easy running and marathon pace running is 02 Good step frequency the step frequency is greatly affected by the pace.

At the end of jogging, carry out several groups of sprint training.

Later, it will return to its original state and become thinner during running.

It’s usually 10 kilometers.

Slow before fast principle what is the “slow before fast” principle? It means that in our running training, whether it’s daily distance training, LSD or interval training, we should pay attention to accelerating slightly in the last one or two kilometers, that is, running faster than before.

For the problem of whether running will have thick legs or not.

Some people run for speed.

Keep your heart rate and pace in the appropriate range.

When a runner starts to pay attention to the exercise heart rate, he is already a mature runner.

click 👆 Pay attention to the “wild running guide” and update the running content every day.

For example, 100 meter, 200 meter and 400 meter full-strength running can be called sprint training.

Runners can determine the range of extended running distance through self perception and strength.

They exercise the calf gastrocnemius muscle very much.

If there is not enough long-distance bottoming, the speed will drop in the second half and collapse in the second half.

Send you two bold Chinese characters in uppercase: no! The most classic sentence is: you see, marathon runners have thin legs! Why do you feel your legs get thicker after running? 01.

In other words, as long as it is in the final stage of running training, make an appropriate increase in speed to end the training.

Only by taking into account the training speed and the training intensity at the same time, can the runner give priority to running at the same time.

However, for mature runners who want to continuously improve their endurance, easy running also has certain intensity requirements.

In the long run, the calf muscle will indeed grow (but this growth dimension is very limited, especially for girls).

05.

Heart rate and pace during easy running can be a good measure of current endurance level.

If you want to break through yourself, in addition to long-distance appropriate Lala and necessary core strength training, you should also arrange it in place.

The step frequency is usually lower than 180 when jogging, and the step frequency is usually between 180-200 when running fast.

For runners over 30 years old, the general heart rate of easy running is no more than 140 beats / min, up to 150 beats / min.

running beanie

Adding sprint in long-distance running means running at a much faster pace than usual, and repeated in multiple groups.

For example, in the exercise of 10 kilometers, the pace of 5 minutes and 30 seconds is adopted, so in the last 1 ~ 2 kilometers, we can improve the pace to the pace of 5 minutes or 5 minutes and 15 seconds.