How to run most effectively

Maybe we have already started running slowly since we learned to walk. Running is familiar to everyone, but also unfamiliar. Because there is a lot to learn in running! How to run scientifically? Now, let’s take a look at the experts’ opinions and reminders!

For people of different physiques and ages, the running form, method and load intensity are different. Running is a science and a sport that requires certain skills.

From a physiological point of view, running is a perfect sport that can be participated by people of all ages and physical fitness. It can regulate the coordination of human body's physiological functions and organs, accelerate blood circulation, allow the brain to obtain sufficient oxygen, and expel carbon dioxide and sweat from the body. It can keep people's body and mind in the best condition, and fitness running can also help relieve depression.

There are many forms of running. For ordinary people, alternating walking and running, constant speed running, and interval running are better choices.

Alternating walking and running method: suitable for people who are weak or have just joined the exercise team. The method is to walk 100 to 200 meters first, then jog 300 to 500 meters, and repeat several times. After adaptive exercise, you can shorten the walking time and increase the running time, controlling it to 5 to 8 minutes. Change the amount of exercise every 1 to 2 weeks. Run 3 to 5 times a week.

Constant-pace running: This type of running is characterized by evenly distributing physical strength. It is a better way for middle-aged people. They can run at regular times and distances, and their heart rate can be relatively well controlled.

Interval running: This is a transitional exercise running that alternates between jogging and walking. Start by running for 30 seconds and then walking for 30 seconds or 1 minute. Continue to increase the running time according to your physical strength to increase the load on your heart. Repeat this process and keep the total time within 12 to 30 minutes.

For healthy people, those who exercise regularly can exercise continuously for 20 to 40 minutes each time. People with poor physical fitness or those who are exercising for the first time can reduce the exercise time. The frequency of exercise can be 3 times a week or once every other day, and the total running time per week should not be less than 80 minutes. When to run depends on the individual.

The above introduction is for reference only. I hope you can gain some knowledge and running-related insights from it. We hope that everyone can achieve their ideal results in running and feel the joy of exercise while running. Only the correct method can achieve your ultimate goal, so I hope everyone will learn and think more. Individuals are mobilized to master the effectiveness and economy of running techniques. Therefore, when developing absolute speed, we must pay attention to the optimal combination of stride length and stride frequency, as well as the time and space rhythm of each aspect of running technical movements.

Running speed is not innate, but is obtained through acquired training, so don't underestimate yourself. It is recommended that everyone find a training method that suits them to improve their running speed. Of course, you can also consult professional teachers or classmates. When training, you must persevere and not give up halfway.