How to practice running, how to train running?

Keep exercising every day, and the will is the most important thing. The first time, I ran according to my own situation, and then I ran so much until I didn't have a hard time running once. Then add meters on this basis, and then keep practicing. It's useless to fish for three days and dry nets for two days.

Let's see how Bolt runs

Running 400 meters a day, you jog at the beginning, breathe every 4 seconds, and hide behind people who are not far from you, because when you run, the air will produce air currents, which will block you, and if you hide behind no people, he will help you block them, and when you reach the finish line, you will sprint.

It is impossible for a short time. Unless stimulants.

Exercise more often.

And it depends on whether you're a sprint or a long-distance run...

There is no way to run long distances... See if you can cheat and run less circles... In the case that the referee does not see ...

Sprinting: You can disrupt someone else's rhythm before you run. For example, it is a malicious rush or something. I do that often ...

Starting with a combination of running and walking, walking to running is not the most difficult, you just need to lift each step up and then hit the ground, but just start running, so you will feel uncomfortable, so it is important to rest! That's why a mix of walking + running for newbies is recommended at first (even if you can run a few kilometers at once) to become a runner in a relatively relaxed and healthy situation. At first, don't worry too much about how many kilometers you can run, calculate according to the time, walk for a while, run again, stop and walk, and run again.

Every time you go out, you only need to calculate how much time you can run, for example: run for 5 minutes for the first time, and gradually add it to 10 minutes, 20 minutes, 30 minutes, basically 2 weeks, and you can get used to the rhythm of full running.

Arrange running time, everyone says they don't have time to run, but isn't it true that they don't? Actually, it's not, it's just that you don't put running in a relatively important position, and if you value it, you will naturally reserve time for it. If you can't exercise every day, exercise for 40 minutes a week, and after a few years, you will find that you actually save a lot of time and reap the "dividends" from it.

Basic strength period: assessment of physical condition and basic training Running specific strength period: decomposition training; Increases joint stability and strength Running Specific Period:

Uphill running, interval running, LSD and other ways to train at different paces Explosive power period: The strengthening of the overall training quality, the improvement of special strength, uphill running and other training are the focus of this period. Runners often ask, "How much should I run per week?"

From a scientific point of view, this question is not straightforward: we have to evaluate it before we know what kind of intensity is best for you. For example, for a person who regularly does recovery stretching, running 80 kilometers a week is nothing.

But for runners who don't have a strength base and don't recover sufficiently, they can get injured by 50 kilometers. Scientific research tells us that "when you run more than 64 kilometers per week, the improvement for most runners is limited; For experienced runners, it is difficult to improve when you run 80-110 kilometers a week. There are several common mistakes that tend to occur when training:

First, ignoring the importance of injury prevention training No one type of training can improve all abilities. When it comes to running training, marathon runners' first reaction is how to arrange the amount of running, but in fact, they should first consider whether their body has problems with strength, range of motion, and balance. Because it directly affects whether it will hurt or not.

Second, the principle of special training should consider the efficiency of training, for example, LSD training can indeed improve the fatigue resistance under LSD pace, but it has no effect on higher pace, lactate resistance, and special running strength than LSD pace. Third, the principle of step-by-step training. Some runners may have been athletes or run marathons before, but have taken a break from running for a while, and when they run again, they are prone to injury if they use the pace between again.

For young people, most of the time it is caused by running too fast or not enough recovery.

When you run, it depends on how you run? Are you jogging or your fast running, are you running long distance or sprinting? If you want to run in the middle and long distances, such as 800 meters, then when there are bubbles, you should not be too fast when you run, and you should keep your speed purely to accelerate when you run with headaches.

It depends on what you're trying to achieve, if it's just to stay healthy.

Just jog.

If you want to improve your running performance, first increase your running volume, and then gradually increase your running speed.

The best way to train running is to run every day, whether you can run long distances or short distances, the main thing is to stick to it every day, so that your running ability will gradually improve.

Health comes first, exercise every day, change from jogging to fast running, gradually enhance your physique, and improve your immunity.

How to train running, first of all, you must know how to train, and running, first of all, you must know before running. As long as you choose a pair of ch, you only need to choose a pair of light shoes, and you should pay attention to jogging, pay attention to oxygen inhalation, as long as you choose a pair of light shoes, and you should pay attention to jogging, pay attention to oxygen, as long as you choose a pair of light shoes, and you should pay attention to jogging, pay attention to oxygen inhalation. After running, you should also pat your legs and hands after running, so that you can relax and practice.

Training and running: Run slowly, don't run too fast, and slowly run faster.

Jog first, then brisk running. Practice middle-distance running first, then sprint.

The first is posture, be sure to keep your torso straight, only arm and leg movements during running, and your body slightly forward. During the run, the foot takes the back heel to land on the ground first, and then transitions to the forefoot with the body forward, so that the most energy can be saved, and you can run farther.

The second is to pay attention to the rhythm of breathing, which is a very important thing, if the rhythm is not good, it may cause abdominal pain and other uncomfortable symptoms, generally inhale a little faster, exhale a little slowly and long, you can control the number of steps, such as two steps to inhale and then exhale with 3-4 steps, start not to run fast, you can gradually increase the speed of running after establishing your own rhythm.

Finally, you must persevere, don't run every day every week, arrange two days of rest to make yourself recover, so that you can have good results and can last longer.

Pay attention to your running posture, there are a lot of online teaching by yourself! The most important thing is to keep running, and persistence can produce results. I was not in good health at the beginning, and I was tired from jogging 1000 meters.

and small (( |_/|

|'.__v /

''Run together, haha, absolutely.

Use your legs, thighs and calves to push.

Maintain a certain speed and move forward at a constant speed.

Don't be too strenuous and slow aerobic exercise is the best, buy a treadmill if you have the conditions, run around the yard in the community if you don't have the conditions, in fact, the latter is much stronger than buying a treadmill, you can also breathe fresh air outside, and the health is better than the former, the former is more convenient, if there is no treadmill, and lazy to go out to run, and want to **, it is recommended that lazy people run.

Wear softer shoes at home, run in place, you can run for an hour every day, no wonder if it is for health, it is best not to run at home, because the air at home is not as good as outside, and the effect of health is not obvious.

It's best to take your phone or timer to set the time you want to run before running, and don't stop if you don't hear a sound, so that it will be easier to stick to it psychologically.

My personal opinion, I hope it will be helpful to you.