Tell us how you practice running.

Running laps, at that time, in order to pass the physical test, running lap by lap, running and continuing to run, running in the morning and running at night, at that time it was really for the physical test exercise to break my heart, just for this physical test, I can now run three kilometers.

The treadmill is forty minutes a day, six kilometers, a slope of 4, nine speeds, and 15 pounds in five months

When running long-distance, we should keep in mind that sometimes fast and sometimes slow, even stopping in the middle of the way to rest, will not let us get the best practice, no matter how slow we run, we must also run at a constant speed all the time, only such a practice again and again, will let our speed gradually improve.

Be sure to combine aerobic endurance with anaerobic endurance to help improve your athletic performance and increase your potential.

Constant speed, abdominal breathing, lower body exercises, stretching before and after running are all ways to improve your distance.

Warm up before running and move your body to better stamina and energy for the next long run.

Go to the gym, get on the treadmill, then squats, various leg exercises, switchback runs. Just to run faster, I practiced like this, practiced for five months, and it really worked. The muscles in the legs are all out.

Prepare a pair of shoes with moderate hardness and softness, if the soles are too soft, you will only feel that you can't step on them, but if the soles are too hard or too heavy, they will only become a burden, like tying two pieces of lead to your legs, and it is not easy to run fast.

The sprint must be placed at the end, and in the last tens of meters, you will show your explosive power and do your best to run. Only when others are extremely tired can you maximize the effect of your sprint. That's why you can't go too fast at the beginning.

I practiced middle-distance running in junior high school, and the coach taught me quite well at that time, and I also got results, that is, switchback running, strength, and frog jumping. Running actually requires a lot of talent, and I don't practice sports anymore because I can't improve my grades.

I prefer to run at night, around the lake with that little bit of light, I don't seem to feel how far I have run, slowly running farther and farther, running a little more every day, and slowly running more.

When running long distances, remember not to sprint desperately at the beginning, trying to distance yourself and pave yourself for the next very slow run, this way is the most unrealistic, and the energy and physical strength at the beginning will only make you run slower and slower.

1.Set goals.

As with other pursuits, it's important to set short- and long-term goals for running. Whether it's training three times a week for a month, preparing for the first half, or even running a 10km personal best, this goal will give us motivation and direction. Goals should be ambitious, challenging, realistic, and achievable.

They should be more specific, measurable, and have a clear timeline for completion.

2.Make a plan.

Once you've set a goal, the next step is to create an effective plan or strategy around it to achieve it. Creating a running training plan for yourself, or asking a friend, coach, or mentor for help, is the best way to stay motivated and focused on your goals. There's no need to dwell on all the details, but you have to set a schedule based on your degree and speed to help you overcome and solve some much-needed structural problems.

3.Learn to share.

Running is primarily an individual sport, but it doesn't have to be done alone. Running buddies, training buddies, groups, or clubs can make running more fun and add a social element of joy to running. Running with others also creates a sense of responsibility, provides constant motivation and motivation, and friendly competition.

The running community is a friendly atmosphere, so it's not hard to find a circle where you can make friends and welcome you.

4.Have fun running.

While it may seem impossible at times, running itself is fun. It produces intense, perhaps only occasional, feelings of joy, happiness, and contentment. It's important to find ways to make running fun.

Find new routes, travel to new places, make new friends, or try to run faster and farther than you used to. Change is always interesting.

5.Celebrate yourself.

All the time, effort, and effort required to run means that you will inevitably have to make sacrifices elsewhere. But in the end you may accept and appreciate it because it's worth it. Running brings so many physical, psychological, and social benefits and carries them to other aspects of life.

Be proud of your running commitment and achievements! Always reward yourself and don't be afraid to make mistakes or fail. No matter what happens, running will be there for you as long as you want.

6.Start running early.

Before you start jogging, give your muscles, bones, tendons, heart and lungs time to get used to running. This adaptation period is longer than the short five-minute orange bridge clock before running. It can take a day or two for the body to really adapt and become a great performer.

7.Minimize the swing of the upper body.

Consider the coordination of the body. The coordinated swing of the arms and legs has practical implications to maximize efficiency and minimize damage caused by wrong body swings.

Start by walking every day and add jogging after a week or two. After another week or two, walk and jog at the same time, and eventually start running slowly.

How far you can run depends on the number of kilometers you can comfortably run. How to be comfortable, that is, the physical fitness can keep up, you don't need to use willpower to insist, and you won't be so tired that you want to lie down after running. A workout should not be too long, 10 minutes or 20 minutes is enough, or the distance you will run is divided into sections.

For example, if you run 2000 meters, divide it into two or three sections, each section is 1000 meters and 800 meters, and rest for a while in the middle, so as not to cause excessive fatigue and achieve the purpose of gradual exercise.

How fast you can run depends on whether you can breathe. When you first start running, you can usually breathe through your nose. After running for 5 minutes or 10 minutes, many people will feel chest tightness and panting, and they can't run, so they should slow down, deepen their breathing, breathe with their mouths and noses, and then speed up their breathing rate when the discomfort is reduced.

After running for a while, when you want to accelerate, you should also start by adjusting your breathing, and when accelerating, you should take deep breaths to lengthen your breathing time and increase the pace of your stride. By regulating your breathing, you can make your running longer and more effective.

How many times can you run, usually, the recommendation is three times a week, preferably after a long-distance run, a day off, so that your body can recover the amount of energy. If you have to run every day, you can also mix some sprints with long-distance running, or take a walk to help your muscles recover.

Beginners should first adopt the correct way of running, and swing their arms correctly, so that they can save their strength very well, and the exercise time should not be too long, step by step, and slowly after the body shape shed into a certain degree of tolerance, they will really fall in love with running, these are more detailed practices and sayings.

At first, I couldn't put too much pressure on myself, for example, every day I had to specify how many pre-type running stools I had to complete. You need to let yourself slowly adapt to the rhythm of running, and then give certain goals.

First of all, you can make a scientific running plan, and then gradually increase your speed, and at the same time, you can stick to and enjoy the fun of running every day.

Start with a good weather, don't set yourself the speed and distance from the goal, don't stipulate how many times a week you run, and don't care too much about not accompanying the Lingtuan.

There is no fixed pattern for running, as long as the movements of all parts of the body can be coordinated and smooth, and will not cause tension, it is probably an effective running action.

First of all, it is necessary to have good body posture, and the prerequisite for good body posture is to have proper muscle strength. Exercises that strengthen muscles such as sit-ups, push-ups, cross-squats, pull-ups, etc., are beneficial for maintaining good body posture and achieving effective running movements.

The standard running posture is with the head and torso straight, the body is quite relaxed, the head is raised, the eyes are looking straight ahead, the arms are naturally drooping, and the fingers are gently grasped towards the midline of the body. Step forward with your feet just below your body's center of gravity.

Beginners make the mistake of striding too long, that is, when the foot strides forward, the position of the foot on the ground is in front of the body's center of gravity.

Other common mistakes are made when the foot is on the ground, with the toes pointing inward or outward; The movement of bouncing the body is too obvious; The arm oscillates too much or swings in a left-right direction. Running movements should be as smooth and natural as possible, and all over-emphasized movements should be kept to a minimum.

Don't run on your toes, this is a common problem for beginners. In this style of running, the calf muscles and Achilles tendon are subjected to a considerable load each time the toe touches the ground, and over time, the calf will be painful. For endurance long-distance running, it makes sense to run on your heel or with your feet on the ground.

The combination of breathing is very important for the speed control of the runner, and it is a good practice to use the number of steps with the breathing. When maintaining a uniform velocity, the principle is to exhale in 4 steps, inhale in 2 steps, exhale in 3 steps and inhale in 3 steps when accelerating, and inhale in 2 steps when oxygen consumption is large.

Running is one of the most engaged forms of exercise. Low cost, low threshold, and no site restrictions are the reasons why it is popular with all classes. Experts often say that running is aerobic exercise, and as soon as you see the word "aerobic", most runners fall into the situation of "I can probably guess what this means, but I can't explain it clearly", taking you to understand what "aerobic exercise" and "anaerobic exercise" are, understand these principles, you will understand what you should train.

1. The energy that the human body can directly utilize is not sugar and fat, but it!

Runners know that sugar and fat provide the energy needed to run, and if you don't have enough energy, you will get tired or hit the wall. But in the human body, the process of providing energy from sugars and fats is not so simple. The human body undergoes a very complex series of biochemical reactions to break down sugars and fats to produce energy for the human body.

In fact, the human body can not directly use sugar and fat, the human body can directly use the energy substance is ATP, Chinese called adenosine triphosphate (learn God please directly), sugar and fat decomposition to provide energy, for the generation of ATP, in order to be directly used by muscles, produce a variety of actions, and the muscle ATP content is very small, but the synthesis and decomposition efficiency is high, ATP can be quickly decomposed and synthesized rapidly, thereby providing power for human movement.

2. How do the three major energy supply systems work?

The three major energy supply systems here do not refer to sugar, fat, and protein, they are energy supply substances rather than energy supply systems, and the energy supply systems we want to talk about are divided according to the speed of ATP synthesis, and these three energy supply systems are: phosphogen system, glycolysis system, and aerobic energy supply system.

This depends on your actual situation.

You can't take it for granted.

Principle: speed from slow to fast, distance from short to long, practice skills first and then practice results.

1. Swing your arms on the spot + small steps + high leg raises + back pedal running, running on the spot (practicing cadence), leg strength exercises.

2. Short-distance sprint running + middle-distance jogging.

3. Targeted running exercises.

If you want to run for personal exercise: 1. The principle remains the same. 2. Pay attention to the route planning of running. 3. Be careful not to run into the construction site with dogs or dust along the way. 4. Be sure to pay attention to safety, be sure to pay attention to safety, and be sure to pay attention to safety.

When it comes to running training, we don't want to be fast, we need to do endurance running, so jogging is the best choice. Jogging is a sustainable aerobic exercise that is easier to stick to and can play a role in fat burning**. Fast running is an unsustainable anaerobic exercise, which is easy to exhaust during running, and there will be thick calves, which is not suitable for novices to exercise.

When running training, we can choose a pace of 6-8 kilometers per hour for exercise, boys will run slightly faster than girls, and people with long legs will run relatively faster, we just need to find a suitable aerobic pace.

Running training requires training on both aerobic and anaerobic energy systems. That is, it is necessary to improve both the aerobic and anaerobic working capacity of the human body. In more layman's terms, it requires both low-intensity, slow-speed, and long-term aerobic training, as well as high-intensity, fast-speed, short-term anaerobic training.

The former is basically done by runners, while the latter is precisely the training that many runners lack.

To train the ability to run, first train the habit of running, and when the habit is formed, the ability to run will gradually improve.