It is one of the effective methods of endurance training.
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Worrying about the weather, treadmill is the most versatile fitness tool.
Marathon, four season running, fluorescent night running and so on have become popular in many cities.
Four minute Tabata training Tabata training method can effectively improve the running speed.
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In order to avoid sports injury, the average distance increased every week should not exceed 10%.
Switch to the cross-country “channel” and choose a more primitive running route.
All kinds of running competitions can make you passionate and have a more sense of achievement.
After a period of rest, repeat it.
You can find a rhythm that matches your pace and inspires you to keep moving forward.
You can choose to practice on the flat ground, on the slope or on the stairs.
So you will find that many people also wear headphones to listen to music when running.
You can plan the preset route well, and it is the best choice to find a running route that includes several hills, a steep slope, s-turns and several flat roads.
The advantage of fartlek is that it allows players to improve speed and have fun in unstructured exercise.
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It should be noted that the time used for rest and recovery is as important as training.
First sprint for 20 seconds, then rest for 10 seconds, and repeat for a total of 8 times.
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Using a treadmill, you can set different speeds, distances and slopes, and you don’t need to detect the route in advance.
Take part in the race.
For example, riverside, seaside, grassland and so on are good choices.
5 kilometers, 10 kilometers, 20 kilometers…
Running, one step, two steps and three steps, is a repeated mechanical process, where only the mileage is superimposed bit by bit.
Go into nature and cheer up your body and soul.
When fatigue occurs, we might as well let music play its wonderful role.
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The longer the training time and the greater the intensity, the more recovery time is required.
For example, run 200 meters, rest, run 400 meters, rest, run 600 meters, rest.
Day after day.
The rest time can be full rest, walking or jogging.
You will find that this will become the best motivation to spur you to continuously improve your level..
Sign up for a race you like and enjoy the fun of running together.
Nature provides a beautiful background for your fitness activities, testing your coordination ability in new fields.
Fartlek training fartlek training method is a medium and long-distance training method that alternates accelerated running and jogging.
Choose a fixed distance for intermittent repetitive training, such as 200 meters; Or choose a fixed period of time, such as 45 seconds; Then try your best to run.
Find the right tempo sometimes, it is difficult for us to keep ourselves in a high-level running state.
Hill climbing training can meet the needs of aerobic exercise, cardiopulmonary training, leg muscle strength and psychological toughness at one time by slowly climbing and intermittent short-distance running.
The degree of recovery is enough to breathe normally and talk smoothly.
Breathing fresh air in places with few people can also make the body turn around.
What if you get bored running? Xiaobian has sorted out several solutions for running boredom.
Slow down, get away, long-time, slow-paced running is a good way to exercise endurance.
The rest time should be determined according to the intensity of training.
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Please accept them! 01.
Stepped interval training adds new challenges to your training by adding stepped intensity increases to a single “intermittent repetition” training method.