Explanation of common problems in running

I can't run fast anymore. Not fast, not slow. It's not so tiring to run. There are also great benefits to the body when exercising in this way.

How to deal with some of the most common problems in running.

Lack of physical strength: Every time you run 5,000 meters, you always have to give up halfway or stop to reach the finish line.

Workaround: This is because you ran too fast at the beginning. So, the next time you run, start slower (you can set a pace that suits you) so that you can have enough stamina to make it to the finish line.

Run at this set pace once a week. You can run one lap on the track at this pace, counting the time so that you don't run too fast. Then, walk half a circle and start again.

You can also choose to run on the road for a mile (1 mile = km), and halfway through the run, take a walk and take a break. During a race, if you find that you are running too fast at first, stop and walk for about 20 seconds, and then continue running at the speed you set.

The speed is too slow: a mile takes about 11 minutes, which seriously affects the motivation to run.

Solution: Do you remember a time when you felt discouraged at the mention of running? Because it is only after a few weeks or even months of running and exercising that you feel an improvement.

If you want to stay motivated, set a small goal for each run. Set aside three days to run one day, one day to practice speed, and another day just for fun, where you can run to explore the trails or meet up with friends.

To practice speed, warm up for 10 minutes, then run for 2 minutes (one minute faster than usual, if the usual speed is 10 minutes a mile, then the speed should be 9 minutes a mile), and finally walk for another two minutes. Repeat this process, then jog for 10 minutes to relax your body.

Prone to injury: Every time you run, you will always get injured, and you will take a few days off and delay your running time.

Solution: The problem is to run too much and too fast. Take it gradually and make time to rest.

To start, run shorter, about 10 minutes; After the body adjusts, you can run for an extra 3 minutes at a time. Take an extra walk in the middle to relax your body; Or you can run it every other day. If you feel pain during a run, stop and rest for a few days.

If the pain persists, see your doctor.

The common problem of running is the bone damage of the individual, usually pay attention to the intensity of exercise, warm up before exercising, and maintain a healthy and scientific workout method is the key to solving this kind of problem.

The common ones are chest tightness and shortness of breath, but at this time, it is enough to adjust the rhythm and breathing.

In running, the common problem is that there is no normal planning plan, running for one day and ten days of rest, which has no effect.

Running is a great exercise, but pay attention to the method. First of all, according to age: I don't know how old the subject is, many of them are advocated by young people, let the old man or adults do it again when they are thirty or forty years old, it will not work at all.

There is a limit in running, at this time it is difficult to breathe, you must slow down, wait for the limit to run faster, and pay attention to protect your knees.

Common problems when running are knee pain and difficulty breathing when people are not paying attention when running.

Keep breathing well, keep a rhythm at a constant pace, and when you don't have enough physical strength, you must stick to it when you give up halfway.

Leg cramps or heart discomfort are common during running. So be sure to warm up before running, and then don't stop and rest immediately after running, but stretch.

If you don't run right, you can hurt your knees.

Running is easy to hurt your knees, so it's best to do warm-up exercises before running, don't run too much at once, be sure to take it step by step, replenish water in time, if your legs and knees feel painful, it is recommended to rest first! If it's serious, stop running!

If you're talking about running in fitness, I have some opinions, running is not recommended to run every day unless you are an athlete.

It is not recommended to run a long distance at one time, such as more than 5 km, 10 km or more.

It is not recommended to run in the morning on an empty stomach, as blood sugar is very low. If you don't get the energy, the body is prone to problems.

You must pay attention to running, do a good job of warm-up exercises before, and move your joints, especially your knee joints, to protect them and avoid sports injuries.

Then you can use some of the same running methods as running, such as HIIT, Farlegt Run, etc.

It can help you