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Anonymous users2024-02-07Every runner is eager to improve his athletic ability, and how to improve his speed and ability is the achievement that every runner aspires to. First of all, you need to master effective training methods, and secondly, you need to understand the shortcomings of your own ability, and exercise them to improve your athletic ability.
Method steps.
1 3 Step by Step Reading.
Long-distance running is mainly based on endurance training, and first of all, we need to accumulate a certain level of endurance. In the early stage of training, we mainly focus on the amount of exercise, and do not require speed level. We arrange a reasonable training plan according to our own physical condition.
For beginners, 30 minutes of exercise can be exercised at the beginning, 45-60 minutes of exercise for those who have a certain basic ability of sports, and 45-80 minutes for competitive athletes each time, so it is enough to maintain the level of sports competition. In particular, runners who have just started running, do not rush to be fast, otherwise it is easy to cause sports injuries, and it is difficult to stick to a certain amount of exercise if the speed is too fast, and it is easy to give up.
2 3 If you go through a period of running training and find that your exercise level still has not improved, every time it is this exercise time, this amount of exercise. Then you can enrich your training methods, such as: if you often run on the sports field, you can change the running road; If you run a lot on the road, you can change the running field, and if you want to increase your overall speed, you can try to set a small goal every lap or kilometer and run according to the small goal.
You can also strengthen your running training every week, the slope does not need to be too high, mainly to train our lactic acid resistance in the running clock, often we can always feel after the running race, the legs are heavy, the legs are sore, which affects our running performance, which is the performance of lactic acid accumulation.
3 3 Often in the game, it is always easy to be disrupted by the opponent's rhythm, and it is easy to be dragged down by a strong opponent. Then, we can strengthen the hybrid training in training, on the one hand, we can improve our athletic ability, and on the other hand, we can cope with the changes in the competition. The so-called mixed oxygen training is a stage of fast running, a stage of flat running, that is, a training based on aerobic and anaerobic.
This is especially suitable for pre-competition training. Aerobic training is more suitable for sports field training or standard mileage venues. We arrange oxygen mixing every 1 km or every 600 meters according to our physical condition, for example:
Usually 6 kilometers run, each kilometer can run to 4 minutes, we can run 4 kilometers in mixed oxygen training, 1 km 3 minutes 15-3 minutes 30, 1-2 km speed reduction 4 minutes one kilometer, 2-3 km can be 3 minutes 10-3 minutes 20, 3-4 km continue to run at a flat speed of 4 minutes. The training sequence can be reversed, and you can run at a flat speed first, then at a high speed. Follow up your physical condition to complete mixed oxygen training, and adjust your training or pause training in time when you are unwell.
Precautions. Arrange the training plan and method according to your own physical condition.
Prepare for the exercise before exercising, and do a good job of exercising and stretching.
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Anonymous users2024-02-06Exercise can strengthen the body's resistance, so you should keep exercising. Jogging for a day or two has no effect, day after day, year after year, jogging will definitely strengthen the body and strengthen the body's resistance.
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Anonymous users2024-02-05In my own experience, jogging 10 kilometers a day – the harm outweighs the good.
It must be admitted that jogging ten kilometers a day has certain benefits for cardiopulmonary function, fat reduction, etc. However, it should not be ignored that such a running method, in the long run, will cause great damage to the joints (especially the cartilage of the knee and ankle joints), and the wear and tear of the joints will be several times faster than normal, and the early symptoms of degenerative arthritis will appear soon. In addition, if you run every day without resting, your muscles and bones are prone to overfatigue and weakness, which can lead to injuries such as strains and sprains.
Even professional athletes don't practice 10 kilometers every day.
It is recommended to shorten the distance, rest 1-2 days a week to strengthen nutrition.
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