How to practice running?

In fact, many people are not very good at running, and they may fall or even sprain their ligaments while running. However, running has many benefits, so generally you need to make some slight adjustments to your running posture to reduce the occurrence of falls. Let us now learn about how to practice running.

There is no doubt that running has many benefits, and as long as you make slight adjustments to your running posture and techniques, you can get more benefits from running! Running can burn fat. A person weighing 61 kg can consume more than 2009 jogs of calories by jogging for 45 minutes. It can also shape muscles, with more obvious effects on the legs and buttocks, and relieve stress from the whole body and mind. However, running 4 to 5 kilometers a day will inevitably make people feel boring and difficult to persist for a long time. In order to overcome the boredom of running and also to get more benefits from running physically and mentally,

Experts offer the following suggestions: 1. Group running helps improve boredom Running with friends not only provides more fun, but also improves your running mentality. Running with a companion can boost morale, confidence, creativity and happiness. If possible, you might as well join a jogging club, which not only allows you to exercise but also allows you to make friends.

2. The stronger your muscles, the easier it is to run. The most effective way to increase leg strength is to run on an incline. At the beginning, it is best to choose a slope with a gentler slope (if you are practicing on an indoor treadmill, you can increase the slope by 4 to 5%), repeat the slope running 3 times, and rest for 2 minutes in between each time. When running on an incline, you should shorten your stride, strengthen your arm swing, and pay attention to the warm-up at the beginning and the cool-down at the end. Weightlifting exercises are also effective. Studies have shown that weightlifting training can improve running economy. The so-called running economy refers to an evaluation of running effects, and the main parameter is the oxygen consumption during running. Auxiliary exercises that can help improve your running results include: lifting barbells, sprinting, and standing on tiptoes to exercise your calf muscles.

3. Running faster can have a significant impact on both the mind and the body. Running faster can make you feel stronger and more confident. For beginners, the following running speed training plan is very suitable: in the middle period of a 30-minute running exercise, you can speed up your run 3 times, each time lasting 1 minute, and then return to normal running speed after each acceleration. This plan can be implemented once a week, and the speed should be gradually increased, gradually increasing the time and frequency of acceleration.

4. Running outdoors is more effective. Running outdoors is more beneficial to the body than running indoors. The ever-changing scenery outdoors can often extend the running time. Of course, the beautiful scenery is not the only advantage. Studies have shown that under the same physical conditions and running the same distance, the heart rate of outdoor runners is faster than that of indoor runners.

5. Change your running method frequently. In order to increase your running endurance, speed and strength, you should change your running method at least once a week, such as changing the interval distance of acceleration running, increasing the number of hill running, slowing down to increase the running distance (1 km to 3 km than usual), etc. If you always run the same distance at the same pace every time, it will be difficult to see your progress. The best way to challenge yourself is to change up your running form frequently.

This article introduces to us in detail how to practice running. Generally speaking, you can change your running method frequently, so that you can improve your running speed. You can change it at least once a week, and try to run outdoors, the effect will be better.