What are the running training courses?

We all know that regular physical exercise has many benefits for our bodies. There are many ways to exercise, but everyone's physical fitness, hobbies and physical fitness are different, so the way to choose exercise is also different. However, running is an aerobic exercise chosen by many people, but running also requires certain methods. For example, incorrect breathing may cause a sore throat after running. Let's take a look at the running training tutorial.

Running training tutorial:

Welcome to the starting line.

This may be your first time trying running, your first return to running after a long break, or an attempt to improve on your previous training. The less you run recently, the more likely you are to achieve a more satisfying running speed and total distance after 10 weeks. On the other hand, the less exercise you've had recently, the more likely you are to get injured from overtraining, too quickly. Therefore, it is very important to set the following two goals, which can help you achieve your goals when you are preparing for your first training or comeback: maximize progress + minimize pain. If you make progress, you win; if you get hurt, you lose.

Buy a pair of shoes that fit you well.

Running shoes are the biggest expense for runners, so it is very important to choose a pair of suitable running shoes. Choose a pair of high-quality running shoes wisely from mainstream brands. You can check which style is most suitable for you and whether it can adapt to the road conditions you most often train on (roads, mountain roads, etc.). If you don’t know which one is suitable, go to a running-specialty store and search there. Many running veterans and sports shoe experts will give you advice. After buying running shoes, don’t forget that even “cosmic-level” shoes have their own life cycle. After 550-800 kilometers of use, it’s time to change a pair.

Make a plan.

The two basic elements of a running route are time and space. For those who never want to run, this is exactly the reason they make excuses: "I don't have that much time" or "I have no place to train." Let’s analyze these excuses. You can probably spare at least 30 minutes every other day, which is enough for you to achieve good results. This time is not much, so just watch less boring TV series; as for finding a place to train, in fact, as long as you can find a safe place to walk, it can become a place to run. Routes without cars (parks, bike paths, school playgrounds) are better than streets with heavy traffic, and softer surfaces (grass, dirt) are better than asphalt—but even the worst options are better than staying home. Top tip: Plan the best route around your area. To save time and resolve "venue" issues, make your route as close as possible to ensuring that your plan is implemented as intended.

Timing.

When your friends hear that you have started running training, they will definitely ask, "What is the fastest time you can run per kilometer?" You will hear this question often. When doing long distance training, you should calculate your speed per kilometer. Before that, you need to test your 1 km speed to determine the starting point of your training. Think of it as a slow-speed test, not a race. When running, keep the intensity between easy and strenuous, and once your physical condition improves with training, perform updated speed tests.

Get FIT.

Kenneth Cooper, MD, a leading figure in physical training, invented a simple formula for runners a long time ago: run 3-5 kilometers, 3-5 days a week, at a pace that feels comfortable to you. We can simply remember it as the FIT formula: Frequency (at least once every other day a week); Intensity (a speed that feels comfortable to you); Time (about 30 minutes). Even with walking breaks, you can still complete a 3-kilometer workout in 30 minutes. Soon, you'll be able to reach 5 kilometers. It is extremely important to run at a pace that feels comfortable to you. To slow down, think of yourself as a "turtle" instead of a "rabbit".

Find your speed.

Okay, so we’ve already said “run at a pace that feels comfortable to you,” but that’s easier said than done. The problem is that most beginner runners don't know what it feels like to reach this speed, so they tend to run too fast. The result: They become extremely tired, frustrated, and even injured. Here are some advanced guides. After testing your speed per kilometer, the so-called comfortable speed is a speed that is 1 to 2 minutes slower per kilometer on this basis. Alternatively, you can use heart rate as a guide, which is 65%-75% of your maximum heart rate. (Hint: Maximum heart rate = 205-your age/2). The third one is my personal favorite because it’s so simple: feel your breath. If you can run and chat without losing your breathing rhythm, then the speed is just right.

Remember to warm up and cool down.

Don't think of your warm-up as simply stretching. Stretching exercises generally don't make you sweat or get your heart rate up, which is exactly what you want in a warm-up. A proper warm-up should start with walking or jogging, which will make it easier for you to enter the training session. The suggestion is: walk briskly for 5 minutes (or 500 meters), and then start to accelerate to your comfortable speed training (do not add the data of the warm-up session to the time and distance of your formal training). When you finish your training, resist the urge to stop suddenly. Instead, you should walk at a more rhythmic pace for 5 minutes to relax yourself. After this, it's the best time to stretch - your muscles have been warmed up by running and are ready to stretch.

When you want to leave, don't hesitate.

Walking is by no means a shameful thing that runners find difficult to talk about. It's not really deceiving yourself when you pause in your run and start walking. On the contrary, it is one of the common training methods of all experienced runners. This is a form of interval training that breaks a training plan into smaller parts to increase workability. Running and walking can be combined in the following situations: when training for the first time; when returning to training after a long period of inactivity, injury, or illness; when warming up and relaxing before and after training; when you want to go faster (a classic application of interval training); when you want to run farther; when you want to make training easier. When you incorporate walking into your training, aim for a minimum of 1 minute and a maximum of 5 minutes.

Always stay safe.

The biggest threat when you train on the road is cars. A car may pass by you only 1 meter away. A moment of negligence on your part or that of the driver could lead to disaster. But it is you who suffer, not the driver who is protected in various ways. The best way to avoid danger is to stay off the road. However, for most of us, this is almost impossible. Or, it could cause us to waste extra time and make our route more complicated (like if we have to drive to the park for training). Therefore, most of us need to be very careful when driving on the road. We need to find wide roads with low traffic. We must run on the left side of the road so that we can look directly at oncoming vehicles. We must look at traffic lights and remember the traffic rules our parents taught us. When running, treat every car as a deadly weapon, because they are.

Let the pain be your guide.

Runners can get injured, and while we rarely get injured as often as skiers or football players, it is certainly impossible to completely avoid it. Most injuries are muscular, which means we can recover quickly after a few days of rest or proper care (such as cold compresses). Most injuries are self-inflicted, such as running too far, too fast, or too much. Prevention is simple: if you can't run steadily without pain, add walking to your training. If you can't even do the walk-run method, just walk. If walking is not an option, ride a bike. If you can't ride a bike yet, go swimming. Once you've recovered, return to the top of this advanced conditioning routine.

Pay attention to your running form.

Running posture is as unique as fingerprints and difficult to change. But with practice, you can make small changes and become a more efficient runner. Run tall and straight, instead of leaning forward; look horizontally ahead, not at your feet; accelerate by increasing your stride frequency, not your stride length; on uphill runs, reduce your stride length, and use your arms to drive your lower limbs as much as possible, maintaining its amplitude, not its speed. When going downhill, use gravity to lean forward slightly.

Proper drinking water and diet.

The application of sports nutrition here may be a bit too broad. However, good nutrition and consumption rules apply to runners and the general public alike. Runners should pay special attention to the following three points: (1) Control your weight, because every extra kilogram of weight you gain will make you slower; (2) Eat lightly one hour before training and two hours before a race; (3) Drink 250-500 ml of water or functional drinks one hour before running. Dehydration is very dangerous.

Add some stretching and strength training.

Running is a professional training, mainly for training the legs. If you want to be more competitive and improve your overall physical fitness, you need to add some other exercises. The goal of the exercise is to increase muscle strength and stretch tight muscles, which requires you to increase upper body strength and stretch your lower body. Adding these exercises after running can make the effects even better.

Train on a schedule that alternates between strong and weak training.

Whether you're a beginner or an athlete, most runs need to be done at an easy pace (of course, the definition of "easy" is different for people of different abilities; the pace at which an elite athlete can easily complete a 1km is impossible for a beginner or even an experienced enthusiast). As a beginner, you should limit yourself to only one high-intensity workout per week. This can range from slower but longer total distance training, to shorter and faster training, to a race pattern where you complete the full distance at a comfortable pace.

Congratulations: You win!

One of the charms of running is that it allows everyone to experience the joy of victory. Victory is not automatic; you have to work hard and struggle persistently, and take the risk of failure. But running is different from other sports - it doesn't require you to beat your opponent or reach a certain standard (like golf). Runners only need to compete with themselves according to their own conditions. As long as you achieve your personal goal for a longer time, faster speed, and longer distance, you win - no matter what others do today.

Running is the most basic and common form of exercise in our lives. By learning the running training tutorials, we must master the correct methods and movements when doing running exercises. Otherwise, it will not only fail to achieve the fitness effect but also cause certain harm to the body. Although running has many benefits, it is not suitable for all people. For example, people with heart disease and the elderly should try not to choose running exercises.