Do you do 4 km a day? The Severest Angle Ask for Advice 150

Not sure what you want to ask, do you want to do sprints or long-distance running? If it's a sprint, it's about bursting and speed endurance. Practice method, 50 meters to accelerate the run, run 10 times, run over and walk back relaxed, run as hard as you can; Running steps, 10 times as a group, running 3 groups, the interval time in the middle is kept at about 1 minute and 45 seconds (different steps run differently, we train is 4 steps, but that kind is the stand, the height of the steps is about 50 cm, about 5-7 meters away from the steps to start running, up and down is counted as 1 time); There is also a variable speed run, a standard 400-meter track, straight line acceleration, corner relaxation, it should be noted that you must do your best when running in a straight line, you can jog when cornering, but don't walk, run 3-5 laps.

If it's a long-distance run, then run, 4,000 a day, stick to it, run 5 days a week, rest for 2 days or run for 3 days and rest for 1 day. When running, you should pay attention to the warm-up exercise before running, accelerate at the starting 100-150 meters, then keep the intensity at 80% on the way, and finally sprint for 200-300 meters. Don't stop after running, continue to trot, or walk for a while to prevent exercise-induced shock, then adjust your breathing, do some relaxation exercises, and it's OK.

The harshest point of view your problem is not detailed, so I can only not be detailed.

1 See how you feel.

2 Running 4 to 5 times for 7 days is fine.

3 If you're a beginner, take your time and don't run 4,000 meters all at once.

4 If you are thin or fat, do not run so much if you are thin.

5 Running should not be a fixed distance, it is better to set a time, if you are just trying to improve your running performance. Running for 20 minutes a day will do.

6 20 minutes The first run is 1200 meters, the second time is 1210 meters A week later.

It's 20, 20 OnePlus. 1250 1270 Cycle until you can run 4000 meters in 20 minutes, and you're successful.

ps Don't listen to the blow above, you have to practice 4000 meters, and no matter how fast you run 2000 meters, it will be in vain. 2000 meters and 4000 meters are not a grade at all.

I am the most severe: 1. Don't make a distinction between men and women. There is only a limit size.

2. If you don't want to take a professional path, don't practice like this. Affects development.

3. Determine whether you are practicing long-distance running, sprinting or middle-distance running. Sprinting is not the same as long-distance running, and you can't do both.

Speed formula: speed = cadence * stride length.

Practice frequency and steps, for example: measure the frequency of 1 minute, and how much you can improve after training for a period of time. How big were the steps before, and how much longer than before after trainingThis way you can calculate the result you want.

The game also needs to be tactical, understand the opponent's style, and formulate a plan.

You're still young, don't do too much strength exercises, appropriate.

The 50m is of little use after junior high school, but it can only be said that it will help a little bit to improve the acceleration stage of the 100m. From 50 meters to 200 meters, it is basically anaerobic running. That is, there is no need to breathe during the period, or only to breathe.

200 to 800 is a combination of aerobic and anaerobic. There are certain restrictions on the number of air exchanges.

Let's practice 100 and 200 first, and then finish running 100 meters without ventilation.

No, my advice is to change to 1-2 km, and then practice the speed every day. And it can save time, 4 kilometers is too time-consuming.

As long as you feel that your body can eat well, there is no problem.

If you think about it, in the army, you have to run 5 kilometers with a weight every day, and it's fine.

You don't need to run so much to increase your speed by 100, just practice 30 meters every day. 60 meters. 100 meters is enough, you can also add strength exercises, and the speed improvement is mainly due to your own explosiveness and coordination. If you run 4,000 meters all day, you will be wasted, and that is linked to your endurance.

If you increase 800, you can practice 400. I'm an athlete, what can you ask me.

No, it's too much, 1-2 km at most. But if you are fat or just starting out, 1-2 km is too much.

4km is aerobic, 50m is anaerobic and 800m is the most difficult to run.

If you're in school, it's best to prepare for 5 laps of activity, and then practice flexibility, run a few 50m-100m acceleration runs, run 4-5 times a day, try to practice 3-5 times a week, I used to be on a sports team. It's all up to you, anyway.

No, I think we should start by running seven or eight times, and then slowly reduce the number of times.

No, I'm tired. The longest event in high school is only 3,000 meters. If you want to run long distances, run as long as you want.

As long as you feel that your body can eat well, there is no problem.

If you think about it, in the army, you have to run 5 kilometers with a weight every day, and it's fine.

It's nothing, I was able to run 3,000 when I was eight, and about 6,000 when I was 13.

Hehe, I've wanted to study sports since I was a child, but now I'm an IT person.

At the age of 13, it is recommended to jog, a constant speed of 20 to 30 minutes, which is also good for improving physical fitness, and I have practiced it before. Wait until you feel it, and then gradually increase the speed.

One word: practice! (But don't overdo it!) Divide the time to run, you should start by breaking it into several runs, and then slowly reduce the number of runs. )

My advice: run a thousand meters a day. Practice slowly and your sports performance will improve.

Do you train speed, or do you practice endurance? To increase the speed, it is necessary to short distances and multiple sets.

It is recommended to run 2 times.

School in the morning and school in the afternoon.

1000 times is enough

Sweat! 4000 meters. I can't even think about it!!

Summary. Hello, of course, exercise is not only about persistence and moderation, exercise 7 kilometers a day can achieve the purpose of exercising the body, of course, you can increase the amount of physical strength according to your own physical strength in the later stage, it is okay. If it's just for exercising, improving physical fitness, that's no problem at all.

Hello, of course, you can, exercise is not in the pie Yu only lies in persistence and moderation, exercise 7 kilometers a day can achieve the purpose of exercising the body, when the dust is Feng and then can be increased according to their physical strength, it is okay. If it's just for exercising, improving physical fitness, that's no problem at all.

Hello, exercise is a long-term effort, you need to insist on exercising every day, it will have an effect, and a reasonable diet will be more healthy when resting the body when you are lifting the chong.