Many novices can't stand running without running a few laps. Their legs were weak and they were panting. They really can't hold on. I feel that running is a torment, a torture and a pain for them!
I used to feel this way, and it was simply uncomfortable at that time. Later, I gradually persisted, feeling that running became a kind of enjoyment, and it was no longer so difficult. It's easy to run twenty or thirty kilometers now!
After running for a few minutes, I couldn't keep going, and I was really weak. We should use appropriate methods to improve our endurance and make ourselves run farther and faster!
As a runner for many years, I'll give you some advice. I hope you can master these methods and get rid of the pain of beginners completely!
How to keep running, how to improve endurance and how to run further?
1. the combination of walking and running
When I first started running, my physical strength was really poor. We may be out of breath after running a few laps on the playground, so many people go straight home and give up running. If we do this, we will never improve!
First of all, we should take a combination of running and walking. When we are tired of running, we should walk for a while and wait until we have a good rest before running. This combination of walking and running can not only help our bodies adapt to running gradually, but also avoid physical injury!
Planned progress
Every day, we combine running and walking, so that after two or three weeks of exercise, our body has adapted to sports well, and then we can plan the running progress! This plan is simple, but it can help us run farther and farther!
Suppose our running level is two kilometers, and we can improve a little every day, for example, adding 200 meters, which is not difficult for us. Then every time you add it, it takes three days to consolidate, and then you continue to add it for three days. Over time, after two or three months, you will find how fast your running level has improved!
build muscle
If we want to improve the level of running faster, then we must never ignore our muscles. The reason why we can run so long and so fast is our muscles! The stronger the muscles, the higher our level!
So learn to hone your muscles. I suggest adopting the method of fitness! Don't practice too much every day, just stick to it for 20 minutes, which is of great help to increase muscle strength and volume!
4. Strong heart and lungs
Our bodies consume a lot of oxygen and energy during exercise, which requires our bodies to provide more oxygen and energy for our muscles. To do this, our hearts and lungs must be stronger!
So we can do some cardio-pulmonary function training! Short-distance sprint can be used to improve cardiopulmonary function, and eight groups can be performed every day, each time 100 meters. Stick to it, there will be obvious effects!