The benefits of long-distance running are endless.
People who often run long distances will find that their physical fitness, posture and psychology have improved with their ability after four weeks! Running is an ideal endurance training, which can have a beneficial effect on the cardiovascular system and improve the basic energy metabolism. In this way, the nutrient absorption of cells is improved, the immune system can play a better role, and the skin is more rosy. With the strengthening of leg muscles and the improvement of metabolism, it will have a positive impact on orange peel tissue.
Long-distance running can be really exciting.
Correct posture and breathing
1, posture: keep your upper body straight-neither lean forward nor lean back-don't droop or rush forward, and your arms should swing naturally and relaxed with the pace of running. The interval between steps can be determined by yourself. Just make sure you are comfortable and don't feel tired. In order to give full play to the role of the knee, the toes should always face the running direction.
2. Breathing: If you inhale deeply from your abdomen, that's right. Please note: Be sure to exhale consciously, so that the used air can definitely leave the lungs. For beginners, when trying to do this, they often feel very constrained, so they breathe very shallow. Besides, if you run too fast, the chest side of your body is easy to work and will cause tingling. Therefore, I suggest you have fun while running.
3. Running time: At first, it is best to run for one minute and walk for one minute-this * * * is 15 minutes; By the second and third weeks, the quota can be gradually increased: running for 20 minutes; Increase to 30 minutes by the fourth week. The goal is: long-distance running for 2~3 hours every week and 3~4 days. The best training before exercise is to do some stretching exercises.
Comfortable clothes make you run more easily.
◆ Long running shoes should have several times the elasticity of weight. It must be noted that the material of the upper should be firm, the sole should be elastic, and the heel should fit and be low (this is to protect the heel). The length of shoes should not be exactly the same as the length of feet, but a space of about 1CM should be left in front to allow toes to move. When trying on shoes, try on matching socks; It is best to buy shoes in the afternoon, because the feet are swollen at this time, and the shoes you try on at this time will not be too small in the future. In addition, attention should be paid to listening to the opinions of experts.
◆ It is not advisable to run on cement, asphalt and gravel roads. Because these floors are not as soft as forest paths, grasslands and park paths.
Wearing less is better than wearing more. Basic clothing includes: cotton round neck long-sleeved sweatshirt (preferably with a hat), long-distance running pants or leggings. You need to wear a coat and gloves that are conducive to breathing in winter.
A brisk walk also makes people energetic.
The concept of "fitness walking" can be understood as a fast and even walk or a long March. For girls who don't like running, long-distance running is even more difficult. Long-distance running is an excellent whole-body exercise with excellent weight loss effect. Even though many methods of losing weight have been tried, running to lose weight is still the best exercise.