How can you run without strength training, and how can you improve your running ability through stre

Running training day in and day out.

Doesn't it feel a little boring?

Injuries are always plagued by illness, and it is difficult to improve running performance.

Isn't it a little helpless?

You need to cross-train!

What is cross-training?

Cross-training, that is, the alternating use of different training methods in training, that is, exercising through different sports to achieve the purpose of improving sports performance.

For runners, in addition to running training, strength training and endurance training are essential, yoga, dancing, cycling, swimming, gym and other methods can be part of cross-training.

Why do runners cross-train?

Cross-training is a complement to running.

Specifically, there are three major benefits:

It helps to balance the muscles, so that the muscles that are difficult to exercise in running become strong and powerful, so that the overall physical fitness can be developed, and it helps to avoid injuries.

In the event of an injury, proper cross-training can help maintain fitness.

When runners are tired of running, cross-training can help runners recover their exercise mood and reduce running boredom.

How should a runner cross-train?

Every runner's situation is different.

Therefore, there is no standard training plan.

Swimming is a good cross-training program for runners, because of the buoyancy of the water and the way of swimming, swimming can play a better role in protecting the joints.

Swimming builds both strength and endurance while also improving flexibility. Swimming is a good balance running that works your upper body and makes you more shapely.

Cycling is also a low-impact sport that builds strength and endurance in the lower limbs without being prone to injury. For runners, cycling can also help relieve fatigue from long-distance running.

If runner conditions allow.

Going to the gym for strength training and yoga training is also a good option.

Playing basketball and playing soccer is also a form of cross-training.

Emphasis on cross-training, of course, we can't forget the old business!

If you want to improve your running performance, you can't have less professional equipment!

Maximum Force: Refers to the maximum force that a muscle can exert when contracting to overcome resistance. Putting a high-intensity load on the body and reducing the number of repetitions of the exercises can increase maximum strength. Applying a high-intensity load does not increase the physiological cross-section of the muscles.

Fast Strength: Refers to the ability of the neuromuscular system to move the body in a short period of time with rapid force. All the things that are done to build up your strength quickly must match the event.

In running training, in order to increase the intensity of rapid strength, it is necessary to increase the intensity by about 30%, such as mountain running, acceleration running, sprinting running, etc.

Strength endurance: refers to the ability of muscles to resist fatigue and recover. Strength and endurance are the foundation of muscle growth, especially muscle groups. To build strength endurance, do the exercises with multiple repetitions, and the intensity of the training is 50% to 70% of the maximum load.

Although the marathon distance is long, aerobic exercise plays a large role in it, and there is not much emphasis on strength training, but if you already have a significant muscle strength imbalance that may cause injury, you need to pay attention to adding strength training. Of course, if you're running a 5km or less race, you should go for more strength exercises to strengthen your muscles, as this distance involves more anaerobic exercise.

Cross-training, which is to exercise through different sports, can effectively improve running ability.

When running, the leg muscles, arm muscles, shoulder muscles, chest muscles, neck muscles, and abdominal muscles are all involved in the movement, which puts the body into motion quickly.

To improve the strength of the leg muscles, mainly the legs for running, and of course, the waist, etc., should be exercised.

Lie flat on the ground with your knees bent and your feet completely on the ground. Hold a dumbbell in each hand and place it above your chest. Tighten your hips, exert force on your heels, and gradually lift your hips upwards off the ground until you are in a straight line from your knees to your chest.

Lift the dumbbells up with both hands and slowly return to their original position. Do this 12-15 times in a row.

Leg muscles can be strengthened because running relies primarily on muscle groups.

Push-ups, sit-ups, and leg exercises are indispensable, which can better strengthen our strength when running. It's easier to run.

Exercises that must increase cardiorespiratory fitness, this is the foundation. Only with a good foundation can you increase your running ability.

Going to the gym for strength training and yoga is also a good option, playing basketball, and playing soccer is also a cross-training.

If you've never done strength training systematically, it's obviously not wise to think about being able to deadlift and push the bar on the first day. The first point of progressive improvement is to start with core training.

Studies have shown that small dumbbells, large barbells, or bodyweight exercises, which include two or three exercises for the upper and lower body, plus some exercises that target core and hip strength; Three sets of exercises at a time, twice a week.

You can get in shape through anaerobic training to better improve your physical ability and strength.

What happens to my body if I only do strength training and never run? People who exercise regularly but never run will have a high frequency of anaerobic exercise, but their cardiopulmonary fitness will not improve, because there is a lack of aerobic exercise such as running, so it is not good to just exercise without running in the long run.

In the eyes of many people, fitness and running are two things that cannot be compared, or they can only choose one. Of course, we're talking about overall training here, not just running, so what's the end result of sticking to fitness but never running?

The first thing to know is that, by definition, fitness yes, you can run including, running can be considered fitness Therefore, they are not independent of each other, but an inclusive relationship. There will be no conflict, or if you choose one, you can't choose the other. Fitness in general, it's more like going to the gym square Ludy, which is a lot of strength training, which is mainly based on anaerobic exercise mainly, for the muscles, they don't need to work long hours, but they need to face a huge load every time they run, and even need to reach their full potential.

Anaerobic ExerciseIt also needs to test the body's cardiopulmonary function Anaerobic ExerciseCardiopulmonary exercise is relatively small, and more often, it just overplays its potential. If it is done for a long time, it may not be as good for the heart as expected. And running It is aerobic exercise in the traditional sense, because in this process we can stabilize the beating frequency of the heart within a certain time interval, more specifically within the aerobic time interval, thus achieving the effect of exercise on the heart and lungs, which is also very important running This is one of the reasons why it is so popular.

There may not be a noticeable sensation at first, and it's normal not to even run for fitness, so I'm more determined not to do aerobic exercise. Then the result after a few years may be that the process of fitness is not optimistic, or because the fitness effect is not good, and gradually give up. If you can supplement aerobic exercise, the process of fitness may be smoother or more effective in order to achieve a certain purpose of enhancing cardiorespiratory fitness, because all our activities rely on the heart and lungs, so we can't really give up on the heart and lungs.

I've been running for so long, so I can't just work out without running.

Finally, on this topic, I would like to summarize from the above two perspectives, we can know very clearly that strength training (anaerobic exercise) alone or aerobic exercise alone is not advisable, and it will have a detrimental effect on the body.

That can throw your body out of balance. Girls may have muscles, which is really not very beautiful. I think it should be a combination of strength training and running to be more effective.

1. It is not conducive to the development of cardiopulmonary function of the body, and will reduce the cardiopulmonary capacity;

Second, it will make the body muscular, if it is a woman, muscular will affect the appearance of the body.

If you only do strength training (anaerobic exercise) and ignore the importance of aerobic exercise, it will have a very negative impact on the body's cardiopulmonary function, and people who do not do aerobic exercise for a long time will have a precipitous decline in cardiopulmonary function.

If you only do strength training and never run, it will have a great impact on the body, it can reduce cardiopulmonary function, it may be that the physical development is out of balance, so that the muscles are more developed, we can not ignore the importance of aerobic exercise.

Strength training is very helpful for long-distance running, not only can Xun Nai reduce the speed of running, but also improve the endurance and physical strength of running, which will be relatively easy in the process of long-distance running.

Strength training will also have a certain effect on long-distance running, because strength training will improve the ability of muscles to resist pressure, so it is better for long-distance running.

It does have a great effect on long-distance running, because doing more strength training can make your leg muscles stronger, and your muscles can be fully developed, so that you can improve your air friend wide running speed.

Yes, and after strengthening such training, you can improve one's endurance, and at the same time, you can also improve one's long-distance running ability to answer and dig, and your athletic ability will also improve your ability to block the shed.

Strength training is very helpful for athletes, after all, they don't have good physical strength. It is very difficult to complete a large amount of exercise. Against the competition, so strength, endurance is a must. Burning Heng Chop.

Yes. There is a great improvement, and you should practice your arm strength more in life, which is really helpful and effective for long-distance running.

Indeed, it can increase the frequency of arm swings, and it can also effectively prevent physical exhaustion, especially in the rear sprint, and the strength of the upper limbs is very important.

Yes, if you want to make greater progress in long-distance running, you must do strength training, so that you can better stimulate explosiveness.

Strength training will have a great effect on running, strength training can improve the endurance of muscles, can improve the efficiency of running, and make running easier; I think you can use some gym equipment, you can do planks, sit-ups or push-ups.

is useful; You can do push-ups, do squats, do dumbbell bench presses, do squat jumps, do prone dumbbell rows, these exercises can train strength.

Strength training is useful for long-distance running, and when doing this training, you should do it according to your actual situation.

There is no fixed pattern for running, as long as the movements of all parts of the body can be coordinated and smooth, and will not cause tension, it is probably an effective running action.

First of all, it is necessary to have good body posture, and the prerequisite for good body posture is to have proper muscle strength. Exercises that strengthen muscles such as sit-ups, push-ups, cross-squats, pull-ups, etc., are beneficial for maintaining good body posture and achieving effective running movements.

The standard running posture is with the head and torso straight, the body is quite relaxed, the head is raised, the eyes are looking straight ahead, the arms are naturally drooping, and the fingers are gently grasped towards the midline of the body. Step forward with your feet just below your body's center of gravity.

Beginners make the mistake of striding too long, that is, when the foot strides forward, the position of the foot on the ground is in front of the body's center of gravity.

Other common mistakes are made when the foot is on the ground, with the toes pointing inward or outward; The movement of bouncing the body is too obvious; The arm oscillates too much or swings in a left-right direction. Running movements should be as smooth and natural as possible, and all over-emphasized movements should be kept to a minimum.

Don't run on your toes, this is a common problem for beginners. In this style of running, the calf muscles and Achilles tendon are subjected to a considerable load each time the toe touches the ground, and over time, the calf will be painful. For endurance long-distance running, it makes sense to run on your heel or with your feet on the ground.

The combination of breathing is very important for the speed control of the runner, and it is a good practice to use the number of steps with the breathing. When maintaining a uniform velocity, the principle is to exhale in 4 steps, inhale in 2 steps, exhale in 3 steps and inhale in 3 steps when accelerating, and inhale in 2 steps when oxygen consumption is large.

Running is one of the most engaged forms of exercise. Low cost, low threshold, and no site restrictions are the reasons why it is popular with all classes. Experts often say that running is aerobic exercise, and as soon as you see the word "aerobic", most runners fall into the situation of "I can probably guess what this means, but I can't explain it clearly", taking you to understand what "aerobic exercise" and "anaerobic exercise" are, understand these principles, you will understand what you should train.

1. The energy that the human body can directly utilize is not sugar and fat, but it!

Runners know that sugar and fat provide the energy needed to run, and if you don't have enough energy, you will get tired or hit the wall. But in the human body, the process of providing energy from sugars and fats is not so simple. The human body undergoes a very complex series of biochemical reactions to break down sugars and fats to produce energy for the human body.

In fact, the human body can not directly use sugar and fat, the human body can directly use the energy substance is ATP, Chinese called adenosine triphosphate (learn God please directly), sugar and fat decomposition to provide energy, for the generation of ATP, in order to be directly used by muscles, produce a variety of actions, and the muscle ATP content is very small, but the synthesis and decomposition efficiency is high, ATP can be quickly decomposed and synthesized rapidly, thereby providing power for human movement.

2. How do the three major energy supply systems work?

The three major energy supply systems here do not refer to sugar, fat, and protein, they are energy supply substances rather than energy supply systems, and the energy supply systems we want to talk about are divided according to the speed of ATP synthesis, and these three energy supply systems are: phosphogen system, glycolysis system, and aerobic energy supply system.