How to run for a sport?

Anyone who participates in fitness running should pay attention to sticking to regular and gradual progress, especially to controlling the amount of exercise. In addition, it is important to learn "self-control". Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "not being able to run" and "not wanting to run".

Of course, if you are sick, you should never run, while in other cases you should overcome "inertia" and keep exercising.

At the beginning of the workout, the speed of running should be limited to no uncomfortable feeling, and the distance should be covered without feeling strained. Muscle pain in the lower limbs may occur after running, which is a normal reaction and will disappear after a few days of exercise.

To determine your level, you can take a test after three to four months of running and use the distance you have covered in 12 minutes as the starting point for calculating your level.

People in the 30-39 age group do not reach kilometers in 12 minutes, indicating that the level of exercise is poor; If you can reach kilometers, it means that the level of exercise is good; If you can exceed the kilometer, you will reach an excellent level of exercise.

In the 40-47 age group, those with poor exercise levels run within kilometers every 12 minutes; The good ones are kilometers; The excellent ones are more than kilometers.

Those over the age of 50 who are poor, good and excellent run the distance every 12 minutes are divided into within kilometers, kilometers and more kilometers.

Don't be under the illusion of achieving desired results in the short term, only regular exercise will improve your fitness level. If you only run once a week, you won't have much benefit from running longer distances. Because in the six days of the hiatus, the body's tissues have exhausted the benefits of running.

Therefore, run no less than three times a week. People who don't exercise regularly tend to exercise too much once they decide to start exercising regularly, which can lead to undesirable consequences. Physical activity should be done gradually, and the following items should be recorded in a diary every day:

1. The nature, content, duration and time of each workout;

2. Self-feeling before, during and after exercise;

3. Appetite and sleep status;

4. Whether there is a desire to continue to participate in exercise;

5. Pulse beating.

According to the above records, it is not difficult to analyze the amount of exercise and make the necessary adjustments to the exercise in time. In general, the pulse should not exceed 120 beats after 5 minutes of running, and the pulse should not exceed 100 beats after 10 minutes of running. If the pulse rate is too fast, the amount of exercise must be reduced.

Do more light exercises, not too intense, otherwise you will not be able to go to the sports day, such as jogging, etc.

It's unrealistic to be able to increase your speed and surpass others in a few days!

Unless you cheat.

This is unscientific!

It's best to do some general physical exercise. Do not do anaerobic exercise.

Surpass others, only when the time comes to see your luck!

Try it out with a pair of sprint-specific spikes.

What should I pay attention to when running?

Running is one of the most common forms of physical exercise, mainly because of the simple technical requirements of running and the lack of special venues, clothing or equipment. Running can be done on the sports field, on the road, or even in the fields and woods. Each person can control the speed, distance and route of the run.

1. Head and shoulders Running essentials - keep the head and shoulders stable. Keep your head straight ahead, unless the road is uneven, lean forward and keep your eyes on the front. Relax your shoulders appropriately and avoid latching on to your chest.

Power stretch – shrug. Relax the shoulders and sag, then shrug as high as you can, stay for a while, and repeat after reduction.

2. Arm and hand running action essentials - swinging the arm should be a front and back movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists, and arms should be relaxed, and the elbow angle should be about 90 degrees. Power extension – raise the elbow and swing the arm.

Swing your arms one in front of the other in a ready starting position, raise your elbows as high as possible, and then relax your forward swing. Lift higher and higher as the movement picks up.

3. Trunk and hip Running movement essentials - Maintain an upright position from the neck to the abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, which is conducive to breathing, balance and stride. Do not shake your torso from side to side or rise and fall too much. Actively send the hips when the legs swing forward, and pay attention to the rotation and relaxation of the hips when running.

Power extension - lunge leg press. Spread your legs back and forth, shoulder-width apart, slowly press down on the center of your body until your muscles are tense, and then relax and restore. The torso is always upright.

4. The essentials of waist running - keep the waist naturally upright, not too straight. Maintain your trunk posture while maintaining a slightly tense muscle, taking care to cushion the impact of your feet hitting the ground.

Dynamic stretch – anterior flexion and extension of the body. Stand naturally with your feet shoulder-width apart. Slowly bend your torso forward until your hands are down to your toes, hold for a while, and then recover.

5. Thighs and knees.

Running Essentials – Swing your thighs and knees forward rather than up. Any lateral movement of the leg is redundant and prone to knee injury, so the forward swing of the thigh should be correct.

Power stretching – front bow body. Stand hip-width apart. Place your hands behind your head. Flex your body forward from the hip joint. Keep your back straight until your biceps femoris tense.

1.Be sure to warm up before exercising, especially in winter.

2.Gradually start with a jog and then gradually increase the speed and number of kilometers. In this way, the body has a process of adaptation.

3.Be sure to master your breathing. Generally, two steps and one call or three steps and one call. It depends.

4.Be sure to do relaxation activities such as stretching after your run. Prevents muscle soreness. (e.g. walking slowly after running).

Keep the body forward and the torso straight (avoid leaning forward and backward);

The toes land naturally and the body remains relaxed;

Lower and swing your arms forward, and your arms and shoulders back to help your chest breathe easier.

Hips tucked directly below the body (feeling the hips roll under the body when running);

Keep your head forward and just above your shoulders, not from side to side, keeping your head and torso stable.

In addition to running form, the right running shoes are also extremely important. When running, you must not wear ordinary leather shoes and sandals, as it can easily lead to foot injuries. Preparing yourself with a pair of running shoes with cushioning and protection can protect our feet from external injuries and also act as a cushion to reduce the stress caused by running.

Variable speed running and interval running are the main means of 800-meter training for sports candidates.

The 800-meter run is a typical event of aerobic and anaerobic running. The requirements for aerobic and anaerobic energy supply are very high, so training should not only improve the function of the heart and circulatory system, but also enhance the aerobic energy supply capacity; It is also necessary to improve the working capacity of muscles and enhance the ability to supply energy without aerobus.

The physiological effect of variable speed running is first of all to increase the capacity of the heart, improve the heart's ability to pump blood to the circulatory system during the running, so as to better supply blood to the muscles at work, improve aerobic metabolism, that is, improve endurance.

The physiological effect of interval running is to cause "excessive acidification" of the blood in the muscles, and in order to eliminate the effect of "excessive acidification" on the working ability of the muscles, it is necessary to have a large amount of alkaline reserves in the blood to play a neutralizing role. Athletes have a better ability to resist longer periods of "over-acidification" and under-oxygenation, which increases anaerobic energy capacity, i.e., speed endurance.

Running at a constant speed (or running at a regular time) also has the same physiological effect as variable speed running, which is often used, which will affect the biochemical changes of muscle contraction, increase muscle glycogen in muscles, and improve the ability of aerobic decomposition to produce energy to supply muscle contraction, and on the contrary, the anaerobic decomposition capacity required to exert speed is relatively weakened because it is not exercised, so it will affect the speed, and then affect other special results, so it is not suitable for the 800-meter training of sports candidates.

800-meter training for physical education candidates, the first stage mostly uses variable speed running training; In the second stage, the training of variable speed running and interval running is alternated; In the third stage, interval running is mostly used for training.

Don't be too fierce when you start chaotically, run at a constant speed after 50 meters, and take two steps and one breath.

Two steps and one call, and the last hundred are left to sprint (if you have good physical strength, you can widen at 200 meters, and start to accelerate when you are clear).

You don't have to wear sportswear, as long as it's comfortable, after breakfast, you shouldn't run, take a break, it's okay, it's not about the time, it should look at how much you can run, and what your physical fitness is, you won't get arthritis when you run in winter.

If you want to exercise your physique and physical strength like this, you can run and run as you can pull As for sportswear, jeans or something, you can also do whatever you want, but it is best to wear it... I want you to run a few times a week and wear knee pads for winter running, as if there is no such saying? It's best to run first, and it's better to be physically active or something.

Wear loose and comfortable clothes! Try to wear sneakers and run footwear! Because the soles of other shoes are hard!

The force on the soles of the feet will be greater, and the feet are easy to cause fatigue! If you want to build up your physique, you don't run once a week and don't run! It doesn't work, and the calf muscles will be strained!

Cramps and more! Run three or four times a week, jog, 30 minutes! If you feel tired from running the week before, you can stop!

Prevent strain! In the future, the amount of exercise will increase by yourself! Prepare for your run!

Let's run forty minutes after eating!