How can I improve my running ability so that I can run farther?

As we all know, people's living standards have been improved to varying degrees, and everyone's diet has been greatly improved. But many people know that after the diet improves, everyone's appetite will definitely increase, and if the appetite increases, people will easily eat fat. But obesity is not a good thing, so it has become a trend nowadays, because everyone is more or less fat.

Speaking of **, running is undoubtedly a very good way, after all, running is not only able, it can also improve people's cardiopulmonary function and make people healthier. But people who have just started running often have no way to run that far all at once, and may not be able to run for 1 kilometer. So how can we improve our running ability so that we can run farther?

Next, let's take a look at it with you to see what we need to exercise in order to make our running ability improve by leaps and bounds and let ourselves run further.

First of all, if you want to improve your running ability and make yourself able to run farther, the first thing you need to do is not to run, but to study your strong running ability, depending on what factors depend. As the saying goes, "if you want to do a good job, you must first sharpen your tools", only from a scientific point of view, the determinants of running ability are thoroughly studied, then we exercise according to scientific methods, then we can naturally get twice the result with half the effort, quickly improve their running ability, and let themselves run further. What are the determinants of running ability?

The answer is roughly 3 factors, the first is physical fitness, the second is skill, and the third is cardiorespiratory fitness. Let's talk about physical fitness first, we all know that running is a sport, if you want to run far, you must have a good physical fitness, so if we want to improve our running ability and make ourselves able to run farther, the first thing you need to do is to have a good physical fitness. So how do you get good physical fitness?

On the one hand, it is to pay attention to supplementing nutrition, on the other hand, it is to practice more, to put it bluntly, it is to improve their muscle strength and endurance, especially the strength and endurance of the leg muscles, of course, this is a long-term process, we need to persevere.

The second thing is to focus on running skills, as we all know that if you don't run in the right shape, you won't be able to run for a long time. Because a correct running position can make you more effortless, and then you will naturally be able to run farther. So what is the correct running form?

This point, Leng Yan will not give you a specific explanation, because everyone's comprehension ability is different, you can go to see how track and field athletes in track and field competitions run, and then pay attention to the details of their running, basically there is no big problem. The third thing is cardiopulmonary function, as we all know, running is a very test of people's cardiopulmonary function, if you want to improve your running ability, at least you have to train your lung capacity, of course, running itself is a way to exercise cardiopulmonary function, so you only need to insist on running, you can train your cardiopulmonary function well.

When it comes to running, many people will emphasize strengthening cardiopulmonary function, strengthening leg muscles, and the psychological state when running, etc., but these three problems cannot be solved overnight, and often require long-term training, little by little to find the state, and gradually improve. And what I'm going to tell you today is that you can quickly improve your running ability so that you can run farther on your next run.

One is the running position. A non-standard running posture will not only make you tired faster when running, but it may also damage your body in the long run. I originally wanted to exercise by running, but when I turned around, I got an injury, which is not worth the loss.

Therefore, we must pay attention to our running posture when running. What do you need to pay attention to most when running? It's not about how to swing your arms, it's not how to control your leg muscles, it's about keeping your core muscles stable.

Keep your attention on your abdomen and buttocks at all times, imagine that when you are running, your pelvis is a bowl full of water, and you must keep your pelvis stable and do not let the pelvic water spill out. On top of that, adjust your legs and upper limbs. In the process of running, the limbs are generally in a relaxed state, the body should not lean forward excessively, and pay attention to the ground from front to back when the feet land, so as to slow down the impact of the ground on the knees.

The second is running equipment. A comfortable and breathable sportswear can keep you in a relatively dry state when running, even after running and sweating, don't rush to take off your clothes, which can not only prevent colds, but also keep your muscles in a "hot" state. A pair of professional running shoes is also essential, and running shoes with air cushions can protect your knees while also making your steps lighter.

The third is the warm-up action. A systematic warm-up doesn't take much energy, and it will put your body in better shape, allowing you to run farther and stay away from injuries.

The love of running also requires skill, determination and perseverance.

If you want to improve your running ability and run farther, you need to exercise your leg muscles to make them more developed.

Insist on running every day, in addition, according to your ability, add yourself an appropriate amount of running time every week, so that you can insist on half a year, you will feel that it is easy to run more than 20 kilometers, of course, running is also to pay attention to science, not hungry and can not eat too full of running.

1. Go out for a jog every morning and evening, because the weather will be cooler in the morning and evening, especially in summer, it is easy to get tired and not easy to insist on running during the day, the air is generally good in the morning and evening, and there are quite a lot of people who exercise in the morning, so that you feel that you have companions, insist on jogging every day, you can run until you sweat a week ago, and after a week, you can increase the number, and you must walk two more laps after running, so that the body can rest after recovery. Generally, it will have an effect after 1-2 months. 2. Usually, if it is a student after class or at noon, you can bring a skipping rope and insist on jumping a certain amount every day under the shade of the tree, which can exercise the muscles and lung capacity of the legs, and also play a role in promoting the improvement of running ability.

3. Before running, you must move the joints of all parts of the body, and press the legs and stretch the tendons to avoid injury. For more information on how to improve your running ability, go to see more content.

Increase the frequency of your runs.

If you used to run only 1-2 times a week, now you can run 2-3 times a week, or even 4 times. Increasing the amount of running can improve the cardiopulmonary capacity and is one of the effective ways to increase running speed.

As long as you prepare mentally in advance, grit your teeth and persevere, you can clearly feel the improvement in running speed. Of course, it's not a good idea to run 7 days a week, so give yourself at least one day a week a complete break.

Sprint training. Sprint training can improve the explosiveness of runners in short distances, such as 400-meter sprint training.

After each 400-meter sprint, recover by jogging 400 meters. Start with 2-3 reps and gradually increase to 5-6 400-meter sprints.

1. Have a comprehensive understanding of your own speed. Comprehensiveness here refers to whether you are suitable for sprinting or middle-distance running, which has a lot to do with your talent and physical endurance. Only after understanding your own characteristics can you carry out special training, and you can use the right methods to improve your performance.

Therefore, some sports students must have a more comprehensive understanding of their own characteristics when choosing a specialty, and the way to obtain a comprehensive understanding is to try more, and discover and understand themselves in the attempt.

2. Carry out necessary endurance training. The so-called systematic endurance training is to improve one's physical fitness to a certain level before doing any special training. For example, if you are a special runner in the 100 meters, then you need to run 200 meters and 400 meters more in your usual training, the reason is to further improve your endurance and sprinting ability through 200 meters and 400 meters.

Generally speaking, you should run 3,000 meters of basic endurance training before your daily special training, on the one hand, to warm up, and on the other hand, to improve your endurance. A 3000-meter endurance training every day, over time, your endurance will keep up, and then lay a solid foundation for future speed.

3. Carry out a complete set of sprint training. After the warm-up, a set of sprint training is required, mainly acceleration and switchback. Switchback and acceleration runs can be alternated, with three sets followed by rests and a turnaround in turn.

In addition, regular training for 400 meters is also very helpful for improving speed, whether you specialize in sprinting or long-distance running, training for 400 meters will help you a lot. Because the 400m requires a lot of speed and endurance, you will also improve your special performance in the process of running the 400m.

Improving running ability is a gradual process, first improve lung capacity and body fatigue index, especially jogging first, you can run a kilometer and then gradually increase, and persevere.

1. Strengthen daily physical exercise. Fast running requires strong explosiveness and good body coordination, and often doing some exercises such as high leg raises, squats, and dancing can improve the body's endurance and explosiveness, and improve body coordination.

2. Enhance cardiopulmonary function. Insist on aerobic exercise, enhance your cardiopulmonary function in a planned way, and provide internal protection for the body's strenuous exercise.

3. Train your breathing rhythm. Fast running requires a good breathing rhythm to ensure the body's normal oxygen needs, and to avoid the phenomenon of insufficient ventilation caused by excessive breathing. It is necessary to regulate the rhythm of breathing.

4. Eat more high-protein and sugar-rich foods. These foods provide enough energy for exercise without causing them.