How do newbies run? The right way to run for newbies

Try to breathe through your nose and your mouth as an aid when running. Breathing through the mouth makes it easy for people to become dry. And in the cold winter, cold air directly into the ribcage is likely to cause problems such as splitting the air while running.

Of course, as the speed increases and the distance of running becomes longer and longer, the body's demand for oxygen will increase greatly, and at this time, breathing through the nose alone can no longer meet the needs of oxygen supply, and it is easy to cause respiratory muscle fatigue. Therefore, it is necessary for the mouth and nose to work together to increase the amount of oxygen and relieve the tension of the respiratory muscles. The breathing rhythm generally adopts two steps and one exhalation, two steps and one inhalation, that is, four steps to complete a breathing process.

If the lung capacity is good, there will also be a three-step exhalation, three-step inhalation method. Of course, there are also people who run with three steps and one breath, two steps and one breath. Breathing is an adaptation process, and it is necessary to match the individual's cardiorespiratory capacity and steps to find the breathing rhythm that suits you.

People who neglect to warm up don't end up much better! It is very necessary to warm up before running, if you don't warm up, your knees will be easy to rattle when running, your ligaments will be easily strained, your muscles will be easily injured, and your muscles will be easily deformed! So we absolutely can't ignore the warm-up, be sure to do seven to eight minutes of warm-up preparation exercises before running, we can learn a set of fitness aerobics from the Internet, do a set before running, and it will definitely make your body fully prepared! ‍‍

Practice has proved that "light landing" will be easier to reduce the impact force of the ground, and try to land the forefoot first when running. It is important to note that the lower the angle between the ball of your foot and the ground when your foot lands, the better. Experienced barefoot runners are less susceptible to injury, and there are similar tricks.

The direction of the knee must be consistent with the toe when running, the knee must not remain stiff when falling, and the flexibility of the knee joint should be fully utilized, so that the leg is slightly bent, so as to absorb the shock well and prevent the knee from being stressed too much. Novice runners tend to have their knees in the wrong position, and their knees are stiff when they fall.

If you want to climb to the sky in one step and eat a big fat man in one bite, that's impossible! Anyone who dares to do so is hurt! So we should give our body a phase of adaptation so that we can ensure that you are healthy when running!

So we should make progress slowly, the best way is to improve 50 meters a day, when your running ability is getting stronger and stronger, you can improve 100 meters a day, or even 200 meters, so that your level will continue to improve, keep improving! ‍‍

Novices often take big strides in order to improve their running speed. In fact, if the stride is too big, the impact on the knee will also increase, and the ankle will also be under great pressure. Therefore, when novices run, the pace must be very small, so as to reduce the impact on the knees, so as to prevent knee wear.

With the popularity of gyms nowadays, many people choose to run on the treadmill in the gym. The treadmill is a constant speed exercise, and the pace is not randomly adjusted when running, which causes the knee to be under more stress, anything that distracts you will have the potential for injury, and the air in the gym is generally not good. Running is not only a process of exercising, but also a process of physical and mental relaxation.

Not only can you breathe fresh air outside, but you can also enjoy the beautiful scenery along the way, and you can adjust your running speed at any time to reduce the possibility of injury.

Novice runners can't keep up with their physical fitness, so their bodies will sway from side to side. In fact, it is very important to maintain a balance during running. The body swings slightly with the spine, which will not only cause some damage to the spine, but also waste a lot of body energy and be prone to fatigue.

Warm-up is important for increasing muscle and core temperature, increasing blood flow velocity, reducing muscle viscosity, improving joint flexibility, helping the body quickly adapt to running action patterns, and activating the nervous system and locomotor system. Warm-up movements should be progressively transitioned from low to medium to high intensity, giving the cardiorespiratory system enough time to overcome inertia and improve function. With the activation and mobilization of the above three systems, the running is naturally as light as a swallow, relaxed and happy.

I think it depends on the physique, if the foundation is good, warm up before running and then run for a period of time according to your instincts, and after running for a month, you will naturally adjust your pace. Because I myself have seen a person who should have been more than two months since the beginning, at the beginning, the splayed foot running shook the ground very loudly, and now I see that the pace is relatively light and the running force looks normal and not awkward.

If you are a friend with a poor physical fitness, it is recommended to start with walking, if you can't stand the loneliness and boredom when you start walking, then I don't think there is any need to waste time!

The right way to run for newbies

1. Raise your head and chest, lean forward slightly, and your upper body must be straight when holding the letter.

Don't bow your back, and don't lean back. Postural stability of the upper body has a strong impact on breathing and rhythm.

Beginners tend to run and run, so it's like the one on the left in the picture below, with the head and shoulders tilted forward and the hips tilted back. This is a posture that is very inefficient and increases the burden on the muscles. At first, you must pay more attention to whether your posture is deformed.

2. Don't land on your heels or front toes!

When landing, let the soles of your feet touch the ground as much as possible. The forefoot is either on the ground or on the ball of the whole foot.

The main thing is not to deliberately press down on the ankle, to let the forefoot touch the ground first, so that it becomes a toe to run, like a thief, and it is easy to cramp.

3. Don't kick the ground! Don't kick the ground! Don't kick the ground!

Is it the one who is desperately kicking the ground to use his feet as rocket launchers? Do you hear the cries of your knees and ankles?

When you run with your arms swinging back and forth naturally, imagine that your feet are wheels, just rolling over the ground.

4. Swing the arm back and forth naturally.

Open your shoulders back, relax, don't shrug your shoulders, and bend your elbows about 90°. Relax your hands and don't make fists, as fists are tense postures that prevent you from swinging your arms easily and naturally.

Note that the front and rear swing arms. Don't swing your arms sideways from side to side, because then you'll be shaky and your center of gravity will be unstable! When it comes to increasing speed, try raising your knees and arms a little higher, which will make it easier.

Running beginners start as follows:

1. Start with interval running at short intervals.

If you're just starting to run or you've stopped running for a long time and started training again, it's best not to run all the way in one sitting.

2. Don't run too fast.

Your body needs to slowly adjust to the stress and fatigue that comes with running. Many novice runners tend to run fast when they first start running training, but unfortunately they will be exhausted and unable to run at all in just a few minutes.

3. Your body needs time to recover.

If your first run, if it goes well, you'll be more than willing to go back on the next day. It's a great feeling!

4. Run easily and in small steps.

Running is actually a very technical sport, and it is not like we think that you can just put on your sneakers and take a step.

Type of training

Your heart loves varied exercise training, and a variety of different trainings you can also reduce the stress that running puts on your joints and spine. In addition, other different training types will also bring about an overall improvement in your body and, in turn, your running training performance.

There are many people who have a split breath when they are running, and suddenly feel pain on one side of their body. It is recommended that you do not eat any solid food for the first 2 hours before you are ready to run, and you can drink some liquid food. Many people who train for running may not have considered the road surface of running, and they often go out of the house and run whatever road they want.

However, we still need to understand how different roads affect our running.

Beginner runners can follow the steps below:

1. In the first week of running, 15 minutes is more suitable. Then work your way up.

2. For novice runners, the two most common mistakes are running too far and running too fast. It's important to remember that running is a gradual process, and being too hasty will not only be detrimental to your success, but you may also pay the price of injury.

3. Everyone has a step-by-step process, don't be in a hurry, you can start with a brisk walk, and then gradually turn to a trot, and the time slowly increases. A run-and-go combination is also a good option.

4. If you can't run for 15 minutes at first, you can use a combination of jogging and brisk walking. When you get tired of running, walk briskly for a while, and continue running when you recover. When you can complete 5 kilometers, you can challenge yourself to run the whole 5 kilometers without walking as fast as possible.