When running, I always run two steps and get tired, so how to run correctly so that I don t get tire

When doing cadence training, follow the principle of gradual progress, gradually increasing the direction of the upper body leaning forward, and slowly until you find the right angle. Not only will this build your stamina, but it won't make you feel too tired after a run.

Know your cadence and timing training: When doing tempo training, you first need to understand where you are. A simple benchmark is to run a moderate-intensity run, count how many steps you've run in 30 seconds, and multiply by 2 to get the cadence.

The rhythm of a normal person is generally maintained between 150-190. Trained athletes can reach speeds of more than 180 steps per minute. You can control your pace according to this rhythm interval.

Change the speed in time: When the cadence training reaches a certain stage, it is necessary to change the speed in time. With the same cadence, you can try changing your running speed and using the difference between low and high speed to train your body to maintain a steady cadence no matter what speed.

The purpose of this method is to make it easy for the muscles to remember the high-paced rhythm so that the body can maintain its optimal training condition even if the running environment changes later.

Fast pace: Nowadays, many people run at a very large pace, which is not only easy to hurt the body, but also tiring after running. First of all, run in small steps, take a step, but not too big, move your legs quickly, swing your hands with your body, find a sense of rhythm, look forward, adjust your breathing, try to do two steps, one breath, two steps, one breath!

Learn to breathe deeply using the right breathing technique: As you breathe, your lungs gradually expand, squeezing your diaphragm and filling your abdomen and lungs with oxygen. Learning to breathe deeply can help your body get more oxygen while running, preventing dizziness and nausea.

Moderate breathing conditioning and stretching before running can help you increase your endurance and allow you to run farther and farther. In addition, both yoga and Pilates focus on how to breathe deeply correctly, which can increase endurance.

If the rhythm of your breathing can't keep up with yours, it means that you have to readjust your pace and find your own rhythm, otherwise you will definitely run tired and out of breath.

Gradually increase deep breathing. Most people have trouble breathing during the throes of running, and some people are out of breath. The truth is that this fatigue can be gradually relieved by strengthening deep breathing, and the body can also relieve the previous discomfort after this adaptation point.

When you run, you will have a pole in about 10 minutes. The emergence of running is mainly because the human body needs an adaptation process to transition from static exercise to high-speed exercise. This process is also the adjustment process of the respiratory system, the motor system, and the circulatory system.

Actively adjusting your breathing can help runners cross their limits quickly. If you feel tired while running, keep running and add deep breathing.

The most important thing is the cooperation of both hands, the upper body should be straight, and the hands should be swayed back and forth, so that the upper body can drive the legs to move.

First, the timing of running must be right, so as not to be too tired, you can't run when you are tired, or when you are sick, it will be very tiring, it is recommended to run when the body is fine.

Second, when running, try not to choose steep mountain roads, especially uphill, and try to take a step when running, and swing your arms sharply, which will be more relaxed.

Because if you don't exercise for a long time, your physical fitness will decrease, and your cardiorespiratory endurance and muscular endurance will decrease, so you will feel tired and can't run.

If you don't exercise for a long time, the decline in muscle strength and cardiorespiratory endurance will be obvious, and the overall physical fitness will also decline.

Exercise should be insisted on regular exercise, generally maintaining the frequency of exercise three to five times a week can get a good exercise effect. If you don't exercise for a long time, the decline in physical fitness will be obvious.

That's of course, because sharp kitchen knives are always rusty if you don't use them.

You press it there with your hand, and it's very fragile without being traumatized.

It bears your body every day. Do you have muscular legs? Is it all the running pressure on the calves?

Exercise gradually, don't rush it.

yes, I've had that experience too. When you encounter danger, you want to try your best to get rid of it but can't get out of it, you want to run but you run very slowly, you can't fly high or fast, and the result is always embarrassing. But maybe it has something to do with your state, maybe you can choose not to run, then you probably won't have this dream, depending on your state.

That's an overdose, and you can increase the amount you want little by little one day without adding too much.

And don't go to sleep after exercising, that's wrong, because when you exercise, the cells are activated, and if you sleep, it's not good for work or activity on day 2

Because when the human body is exercising, the muscles and blood of the whole body need a lot of oxygen, and when the oxygen is not enough or cannot keep up with the amount of exercise, the breathing that increases oxygen will produce hypoxia. So why don't you feel tired after training? This is because our lungs breathe a lot of breath just after adapting to strenuous exercise, and we don't continue to exercise after training, or exercise less, so oxygen is distributed quickly to all parts of the body.

When there is enough oxygen, of course, there is no feeling of tiredness.

Compression of the eardrum by hypoxic pressure.

If you can't keep up with your physical fitness, you will be tired when you run, so exercise more, and after 2 months, the distance can be increased by a minimum.

At the beginning of the exercise, the muscles will not adapt, the human body is moving, the physical strength is being consumed, pay attention to regular exercise, it will not be like this, the bicycle belongs to semi-sports, and I am used to riding a bicycle often, so I will not be tired.

This phenomenon is called the phenomenon of suspended animation, you kick back with your feet after you turn on the machine, assist in starting, by the way add lubricating oil to maintain it, and the two ends of the running belt will form indentations for a long time. However, if a person stops exercising for too long, all tissues of the body, especially the muscle tissue, are in a dormant state, just like being woken up while a person is asleep.

Solution: Do at least 25 minutes of warm-up exercises before running, such as leg presses, etc., so that the body's functions can be fully exercised. (He said he was a genius sports coach and my boyfriend said haha).

First: Some people often run and find that the longer they run, the less relaxed they are before, this is because they should pay attention to rest, whether it is work or running exercise, they need a moderation, and the body needs to slowly adapt to the process of adaptation, so that the body has a process of adjustment.

Second: there is also a very important reason for the correct posture of running, so when we are running, we should maintain a correct posture so that there will be no more and more tired, when running, the legs and feet should be a state of natural force, do not deliberately exert force, and try to keep the body up and chest up, do a little warm-up exercise before running, so that the body will not feel very tired.

Third: It is also very important to pay attention to the rhythm and method of breathing when running, try not to accelerate when running, so as not to cause a lot of breathing, we must avoid the situation of inhaling and exhaling with a long mouth, try not to open the mouth and completely use the nose to breathe, so that our breathing will be very even, and the rhythm of running can be well controlled, and the more tired the running.

1. The running posture is incorrect 2. The body is too tired and does not pay attention to recovery 3. The training method is too simple 4. Running every day, but life is not self-disciplined.

Maybe it's the wrong breathing technique It's important to breathe correctly when running. If you breathe wrongly, you will have difficulty breathing.

2. Failing to grasp the essence of running Running is simple, but it has an "essence".

3. Weak cardiopulmonary function Running is a long-term exercise.

It must be that the more you run, the more tired you are, because while running, the physical exertion is great, and you will have a sense of fatigue, so you have to run ten cars and how much discipline you need to run according to your own ability. Super compliant.

In the process of running, the body needs to continuously consume energy, and in the process of energy consumption, people feel very tired, and the longer they consume, the more tired they are.

Because the longer you run, the more physical strength you have, and the breathing rate can't keep up, so you get more and more tired.

The main reason is that when running, we are more and more physically exhausted, and if we run for a long time, we will also feel out of breath, so the more we run, the more tired we become.

Maybe it's because you don't exercise regularly, so you feel more and more tired the more you run, or maybe you haven't found some ways and tricks that suit you.

Incorrect Running FormIf I don't run correctly, it will not only make us less efficient running.

It may not be that you have found a way that suits you in particular, or that your movements are not particularly correct, or that you have not found a particularly easy way.

Because my physical strength is not particularly good, my lung capacity is not particularly good, so I will be very tired after running for a long time.

Don't you think it's weird? Why do some people run for a long time without getting tired, and some people run for a while as if they run out of power?

This is because endurance depends on the type of muscles you have, in addition to the amount of training.

Generally speaking, people with a slender body have more red muscle content and better endurance.

People with a very stout body have more white muscles, good explosiveness but insufficient endurance.

Of course, there are also people (not me) who don't have much muscle at all, only more fat.

If you have been to the vegetable market, you will find that the meat on the pork stall is dark and light, the tenderloin is pink, and the meat on the front leg of the pig is dark red.

Red muscles are relatively thin and have abundant capillaries around them, so they look redder. Red muscles mainly rely on aerobic metabolism, which is 4 times stronger than the oxidative function of white muscles, not easy to fatigue, and has good endurance, which is exactly what we need when running long distances.

White muscles grow relatively thick, mainly relying on anaerobic energy. White muscles react quickly and have great strength, which can give us explosive power and speed in running, but white muscles are prone to fatigue.

Therefore, the muscles will be different for different categories of athletes. For example, sprinters have 70%-90% white muscles, while marathon runners have 90% red muscles.

In the general population, the proportion of muscle is also different, and girls usually have a higher proportion of red muscle than boys, so in long-distance running, maybe girls are more talented.

In general, if you don't get tired if you run longer than others, you have a higher level of red muscle. If you can quickly leave someone behind in a short period of time, but the staying power is not good, it means that you have a high level of white muscle.

However, the amount of red and white muscle can be changed through training.

With a training style with low weight, slow movements, and a high number of repetitions, you can increase red muscles (endurance).

With a training style with heavy weights, fast movements, and few repetitions, you can increase white muscle muscles (speed and strength).

In addition, Haimoli also launched sports functional drinks, aimed at long-term sports enthusiasts, which can promote the decomposition of lactic acid in the human body, quickly eliminate fatigue, and quickly restore physical strength.

The problem is your heart rate, if the heart rate is too high, the body's oxygen consumption will also go up, the muscles will be more tired, and the heart and lungs will not be able to keep up.

In fact, if you want to run fast and far, and persist for a long time, you need to pay special attention to control the following conditions.

1. Control your breathing.

Running is an aerobic exercise, and unlike resistance training, it requires you to lift your breath, not sink it.

So I recommend that you use chest breathing, not abdominal breathing.

Breathing must be controlled, not just by the body's instinct to breathe, generally speaking, two steps and one breath, two steps and one breath is the most standard, and some professional athletes will use two steps and one breath, three steps and one breath, that is mainly afraid that the exhalation will fall on one foot and cause a fork.

2. Control the speed.

You know what your body is like, don't rush to speed up, especially in the summer, when hot weather and high heart rate can cause you to suffer from heat stroke.

Usually running at least 5 people at a time can have a good effect on the heart and lungs, otherwise there is little progress.

Don't run slowly, that would be useless for the ** crowd.

3. Control your diet.

Don't eat or drink an hour before running, as too much stuff in your stomach will be extremely straining and can easily cause stomach sagging.

Eat at least an hour between your run, and not too much. Of course, you can't skip eating, because hypoglycemia may occur during exercise.

In fact, those who run easily for 5min are also constantly persevering in order to have the current ability. The most important thing you should do now is to change into your running shoes and get ready to go.