What are the training methods for running?

When we wake up in the morning, we can see many people jogging in the park. Running is the most common way of fitness in our lives. Running can not only exercise our bodies but also temper our will and make our will stronger. However, some people regard exercise as a kind of training, so what are the methods of running training! Below, the editor will introduce some running training methods to everyone, hoping to be helpful to everyone.

Slow and easy running

It's just jogging without any effort. Generally, you will feel relaxed and comfortable when jogging, without any sense of fatigue. Your heart rate will be controlled at around 110-130 beats per minute, and your breathing will be natural with a little breathlessness. No action required. Generally practice 2-3 times a week, each time for about 20 minutes. Regular exercise has obvious fitness benefits for the respiratory system, cardiovascular system, etc.

Moderate-speed running method

It is a method of running that requires a certain amount of willpower and a speed of 5 meters per second or a heart rate of about 140-150 beats per minute. This fitness running method is a popular moderate-intensity fitness method and has been recognized both at home and abroad. This method has significant effects on enhancing heart function and regulating visceral balance. However, you should pay attention to doing warm-up and relaxation exercises during the exercise. If you feel obviously tired during the exercise, you should stop running and do some relaxation exercises. Practice 1-2 times a week, each time until fatigued.

Fast running method

It is a method of running forward at a faster speed with greater willpower and effort. During practice, the heart rate is generally at the highest level of the human body, about 170-180 beats/minute. This type of running is of high intensity and short duration, usually just a few seconds, but it can be practiced repeatedly. It is enough to practice 1-2 times a week, repeating 3-6 times each time. The exercises should be gradual and include warm-up and relaxation exercises to prevent excessive fatigue. This method has a certain effect on improving the human body's anaerobic endurance, muscle function, and heart function. People with chronic visceral diseases, cardiovascular, liver, and kidney diseases should especially avoid practicing. Prevent serious illness.

Variable speed running

It is a method of alternating practice that combines fast and slow, and walking and running. This running method is suitable for people in their middle and late middle age. Since the amount of exercise varies greatly, you can control the exercise time and running speed according to your personal fitness level during practice. Generally speaking, middle-aged people with better physical fitness can alternate between sprinting and jogging, while middle-aged people with poorer physical fitness can alternate between jogging and walking. The practice time should be controlled to end the practice when you feel obviously tired, do some relaxing activities, and gradually increase the practice requirements.

From the above article, we can learn that running can be divided into slow running, fast running, medium speed running and variable speed running. These types of running have their own advantages and characteristics. We can formulate our running training plan according to our own situation.