Help! About how high your legs should be raised when running! And how to speed up my 20

Don't raise it that high, or it won't be conducive to acceleration.

Parallel thighs to the ground, if the target is lower, you can start with 20 minutes. The 20-minute limit basically does not make people feel that it is difficult to persevere, and this time can also give the body's metabolism a switch, and breathe smoothly and naturally and easily.

If you want to run a little longer, you should gradually increase it to 30 minutes, 40 minutes. If you can run for 1 hour, you're going to be amazing! It's best to run two to three hours after eating.

Keep up aerobic exercise and burn fat.

Running in place should not exceed 20 minutes, and the faster the speed, the better, so that the body's ability is enough to release, and it doesn't matter if you lift your legs high or not. After your run, don't drink water, don't sit down. Ten minutes walk

As high as possible, the time is slowly extended, until you are tired, and you are holding on to a little time.

Everyone's rhythm is not exactly the same, you will have your own rhythm when you run for a long time, and you feel that you run very lightly and rhythmically. At the beginning, you can do this, run two steps to exhale, then run two steps to breathe, or three steps and one exhale, three steps and one inhale, breathing and rhythm are more important, but I think the most important thing is the coordination of breathing rhythm and mentality, the mentality is calm, which can make you run longer, and when running, try not to let unnecessary muscle movements that have nothing to do with running, such as not always swinging the upper body, which will consume more energy. Running frequency, I think, is to run slowly with a relaxed mind.

About three steps per second, usually meters per step, that's how I run.

Buying a pair of compression pants and wearing them when running can effectively reduce the accumulation of lactic acid produced by metabolism during exercise, and the accumulation of lactic acid is the main reason for the thickening of the calves.

Now the better compression pants are skins, CW-X and other brands, skins are now cooperating with Li Ning in China, so you can buy LN-skins at Li Ning counter.

If you want to have a better effect, there is a European brand CEP, which is used by many professional athletes abroad for its compression socks and leg guards.

Anterior tibialis muscle soreness.

1. When we run, the muscles of the thighs, calves, and buttocks move in coordination. When it comes to running a walk, there is a greater or lesser difference in muscle strength between these muscles. Lack of strength in the tibialis anterior muscles on the anterior side of the calf is the most common.

Therefore, when running for a period of time, there is soreness and tightness on the front of the calf.

2. Causes of anterior tibial pain: it may be a defect in the anatomical structure of the ankle joint, poor flexibility and muscle strength of the ankle joint, excessive pronation of the ankle joint during running, excessive tension in the Achilles tendon, imbalance in the strength of the anterior and posterior tibial muscles, running in the same direction in the sports field all the time (which will make the outer foot overpronated), poor shock absorption effect due to long-term use of running shoes, decreased metabolic function due to physical and mental fatigue, osteoporosis of female runners (may be combined with no menstruation and fatigue fracture), and insufficient calcium intake.

Tightness in the calf muscles is often caused by a fast start, too much running, incomplete warm-up, or running shoes that do not provide good support.

In addition, if you do not stretch and rest after a long or high-intensity exercise, it will also cause tension in the calf muscles. It may cause the calf muscles to feel stiff.

The best way to improve is to warm up before running and stretch after running to prevent sore and stiff calves.

1. The upper body is straight or leaning forward slightly, and the arms swing back and forth.

2. Swing the thighs forward and up to the level, and slightly drive the hips on the same side forward, fold the upper and lower legs as much as possible, and keep the heels close to the buttocks.

3. While lifting the leg, the thigh of the other leg should be actively pressed down, the forefoot of the straight leg should be on the ground, the center of gravity should be lifted, and the ankle joint should be cushioned.

There is also a kind of short-term practice of speed There are two kinds of high leg lifts and point to the ground, that is, the foot will be lifted as soon as it touches the ground, which can make friends high-five and beat the beat, increasing the feeling of speed.

Another type of time is to pay attention to the height of the legs, which will also involve a certain amount of speed and endurance exercises.

According to your own situation, you will have a group every 2-3 minutes, 3 groups a day, and a 2-minute rest between groups.

Ten to twenty minutes is enough, and if you practice for too long, your legs will be too sore. However, you have to keep exercising every day, you can run with sandbags on your legs, so that the exercise may be more effective, and it is said that this is how light power water rafting is practiced.

Wrong. 1. There are two main factors that determine the speed of sprinting. One is cadence and the other is stride size.

2. When sprinting, the reason why you need to fold your thighs and raise your thighs is to increase your stride length and thus your speed. But this is not the tighter you fold and the higher you lift, the better. Too tight, too high will deform the running position, and a malformed running position will reduce the speed and will also cause a decrease in cadence, which will reduce the speed.

3. The correct way is to fold the thighs as tightly as possible and raise the legs on the premise of ensuring that the running posture is not deformed. Increase the step size. This is what increases the speed.

Exercise is a matter of diligent practice. A friend of mine went to the playground to run every morning before school before the high school entrance examination, she used to be very poor in sports, and after these days of hard work, she got a full score in the high school entrance examination sports. If you work hard, you can improve!

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

Training Method:

1.High-speed large-scale swing leg swing back and forth swing connection, requiring a reasonable folding technique to be completed in the rapid swing, the tighter the swing leg size leg folded, the smaller the radius, the faster the swing speed.

2.Exercise to speed up the ball of your foot on the ground and try to keep the time in the air as short as possible.

3.The rapid arm swing and leg swing exercise requires the coordination of leg and arm movements.

4.Usually change legs with weights, walk with heavy steps, run with weights, jump steps with weights, large stride jumps (requiring active downward pressure of swinging legs and positive landing of lower legs from front to back), frog jumps, one-legged jumps and other exercises to improve the ability to push back when running.