Running training has three basic elements: endurance, strength and speed. Endurance If we regard running as a pyramid, the highest level competition once or twice a year is the top of the pyramid, and the endurance foundation is the bottom. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which will adversely affect our running. In fact, we can design our own running plan well, especially to lay a good foundation for endurance training every year. With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly. No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are. Arms can keep their stride effectively because they move their legs rhythmically like metronomes. Increase the strength of the upper arm through simple push-up exercises. Don't do push-ups too fast, pay attention to the width of your arms and strengthen your back, shoulders and arms. All these parts will play an important role in the final stage of long-distance running. Don't do too much at once, just do it four or five times at first, and then gradually increase the number with the increase of strength. The advantage of doing push-ups is to provide resistance with your own weight, 3 without investing in any facilities. Another important muscle in running is the abdominal muscle. A weak and flabby abdomen means that in the final stage of long-distance running training and competition, your stride becomes smaller, your chest becomes smaller, and the total amount of air delivered to your abdomen decreases. In addition, due to the poor strength of abdominal muscles, it may involve the waist muscles opposite the abdomen. The solution is to do sit-ups regularly in a planned way. This exercise will exercise the muscles of the back, waist and abdomen. The simple way to integrate strengthening upper limb strength into daily running is to do it like doing exercise after running every day. At first, 10 sit-ups, 5 push-ups, 20 arms flexion and extension, increased to 12 sit-ups, 6 push-ups and 24 arms flexion and extension two weeks later. Strengthen the running power as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run in the mountains. A regular mountain running plan will have a miraculous effect on daily running, especially on competition results. Mountain running can enhance the strength of runners' thighs, enhance the coordination of legs and enhance the coordination of the brain. It has a greater impact on older runners. According to the survey of Stanford University, the bone mineral density of the elderly who run mountains is much larger than that of the elderly who have not participated in training or participated in lack of stimulation training. Training for mountain running can start slowly. First of all, when you are training for mountain running, you don't have to run steep mountains. If you run a steep mountain, the only thing you can do is climb it. For an ideal mountain run, the length of the mountain road is a quarter of a mile, and the slope of the mountain should not be too steep, so as to exercise the back pedal strength of the leg without making the muscles too nervous. Secondly, try to run up the hill. Because when you run downhill, the impact on your feet, ankles, knees and legs increases (about 4 to 5 times your weight). When running uphill, the impact will be much smaller, which is more conducive to strengthening the strength of the thigh and helping to stretch the achilles tendon. When you run down the hill, you should reduce your stride. According to the effect of other series of mountain running, run once in the first week; In the second week, run twice. 8 to 10 weeks before you plan to participate in the race, effectively integrate mountain running into your weekly intensive training. Repeat 1 2 times a week to make mountain running occupy an equal proportion in daily and regular moderate-intensity training. Speed for a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down quickly from top to bottom; Take part in competitions, etc. Speed training is available to everyone, especially the elderly, because it maintains gait and good biomechanical structure of human body, which will gradually disappear with age. Many adults who don't run well think that they just adapt to jogging every mile 10 minute day after day, regardless of the intensity and speed of running, which is incorrect. There are three ways to improve the speed: 1. Increase the step frequency; 2. Increase the stride; 3. Increase the step frequency and stride length. The first method is superior to the second method, and the increase of stride will cause the stride to be too large, which will lead to some biomechanical problems and sports injuries. Speed training, especially track and field, should be a step-by-step (painless) training to improve the pace frequency and stride length. Step by step is very important. Speed training in track and field is very important for developing speed sense, and it also provides an opportunity for improving running posture. Long-distance running is the most economical and effective aerobic exercise to lose weight. It doesn't need formal venues and expensive equipment. All you need is a pair of sports shoes. You can run around the street as long as it doesn't interfere with the traffic. The benefits of long-distance running are well known. You can take part in such a good exercise as long as you have healthy legs. But not many people attended, and some didn't run for two days. Why? As far as we know, they all think that long-distance running is too boring. It is meaningless to keep walking and swinging their legs, plus turning around on the playground. In view of this, through the introduction of long-distance running enthusiasts, we summarized several ways to solve boredom: running to a place with beautiful scenery, always running along a place in the process of long-distance running, will feel more and more boring, and you can often change the running place, such as running in some parks, breathing fresh air and watching the beautiful scenery in the park, and you will definitely feel much fresher when running. Qigong Running This is a relatively new way of running. In the process of long-distance running, the use of qigong breathing will have unexpected effects. When exhaling, bulge the abdomen, imagine that the discomfort of the body is sprayed out through the pores of the whole body, and when inhaling, close the abdomen. At the same time, you imagine that the essence of heaven, earth, sun and moon is sucked into your body through the pores of your whole body. This is called reverse abdominal breathing. It is understood that such a long-distance running will make you more energetic, and the saliva in your mouth is also rich, which will not dry up with running. In the process of running, you can run in different postures, such as running sideways, running around trees, running uphill, or even running backwards, which will not be boring and can help your body coordinate. Running with like-minded partners is a good way to solve boring problems. When you are lazy, your partner will urge you, and it will be fun to exercise with friends. Some friends who run with cars use their commuting time to exercise. When running, they can take a bus or ride a bike. With a goal, it will be much easier to start running. A symbolic run. What is symbolic running? That is, you first know the distance from Beijing to Shenzhen on the map, then you add up the distance you run every day until you reach the distance from Beijing to Shenzhen, and then you can proudly tell your relatives and friends that you ran from Beijing to Shenzhen. Is this an interesting way to solve boring problems? When you are driving or walking, you will feel that time flies and you are not tired at all. You can apply this method to long-distance running. When running, think about how to finish the unfinished work and how to solve the unfinished math problems. Maybe you won't feel tired and bored during running. As we all know, running for competition. If you take part in the competition, your long-distance running belief will be greatly improved. If you get a good ranking again, you will participate more in long-distance running exercise. Running with your feet on your back is the most common form of fitness, and it has many benefits. However, incorrect running methods not only fail to achieve the purpose of exercise, but will be harmful to the body. When many people run, their ankles are the most vulnerable, which has a lot to do with the way the soles of their feet land. Many people are used to landing first from their toes, specifically the fat part behind their toes. This method is actually a running method to improve the speed of athletes' short-distance competition on the playground runway. When ordinary people exercise, they often run on the hard cement road or asphalt road in this way, and the achilles tendon will inevitably be strongly impacted. After a long time, the achilles tendon will become inflamed due to excessive fatigue, which is likely to lead to periarthritis of the achilles tendon. Once the disease is acquired, it will take a long time to recover, and some people will even attack after one year. Watch the marathon on TV, and you will find that except for the sprint before reaching the finish line, the runners always put their feet on their backs. This kind of running mode can make the feet less impacted, and it is the most stable running mode, which is very suitable for long-distance running. Everyone usually runs to exercise, while long-distance running is to pursue speed without hurting ankles. They should learn the least tiring running method. Warm up before running; When running, the stride should not be too big to prevent swinging from side to side, and the abdominal muscles should exert strength; Take a walk after running and do some relaxation exercises. How to run under different conditions is a favorite sport. Running every day not only exercises the will, but also strengthens the physique. But when, what weather and what meteorological conditions can we achieve the best exercise effect? When is a good time to run and exercise? Fitness and running are generally best arranged in the morning, followed by around 9 am and 5 pm. Middle-aged people usually exercise in the morning because of work. First of all, they don't conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system. In addition, after sleep, people's physical strength is restored, but physiologically, people still have a certain degree of inhibition. Morning exercise is beneficial to nerve excitement, mental stimulation, metabolism promotion, and it is of great benefit to maintain abundant spirit and physical strength in a day's work. It is not advisable to run before or after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to exercise after meals 1 hour. Running exercise before going to bed is not good, and exercise before going to bed will make the cerebral cortex in a state of high excitement, resulting in adverse reactions such as dreaminess or difficulty sleeping. However, it is not suitable for doing large-scale exercise on an empty stomach in the morning. If the fitness distance is long, you can drink a small glass of sugar water or eat less snacks first. Running and weather running are people's favorite sports. Running every day according to different weather not only exercises the will, but also strengthens the physique. Running in cold days, stimulated by cold air, changes the body's hematopoietic function and enhances its resistance to diseases. Therefore, people who insist on running in cold weather rarely suffer from anemia, colds, bronchitis and pneumonia. Generally, the sunshine is weak in cold weather, so running outdoors can make up for the lack of sunshine. Sunlight can promote the absorption of calcium and phosphorus by human body and contribute to the growth and development of bones. Ultraviolet rays in sunlight can also kill germs on human body and clothes, and play a "disinfection role" on human body. The weather is cold, the temperature is low, the blood vessels on the body surface contract when it is cold, the blood flow is slow, the muscle viscosity increases, and the ligament elasticity and joint flexibility decrease. Make full preparations before running to prevent sports injuries. In addition, you should also keep your body, hands and ears warm when running in cold weather to prevent frostbite. Running on a hot day, the temperature is high on a hot day, and improper running is easy to get heatstroke. It is best to choose a cooler morning and evening for running in hot weather. Try to avoid direct sunlight when running during the day, and wear a straw hat to prevent sunburn. Running in a windy day will make you feel hard to breathe. At this time, you should master the rhythm and depth of breathing, and don't open your mouth to inhale, so as to avoid the cold wind stimulating your throat and trachea and causing cough. If the wind is too strong and dusty, you can exercise indoors instead. Running in the suburbs and parks in foggy days, the foggy air is as fresh as the foggy air, but the air is humid and inhalation will not affect your health, so you can run as usual in foggy days. Due to the poor visibility in foggy days, the running speed should be slower to prevent accidents such as falling. In places with air pollution, fog will prevent harmful waste gas from spreading into the air and make the air worse. In such a place, it is not suitable for running outdoors in foggy weather. Running in rainy days If it doesn't rain much, you can put on a short raincoat and run on the asphalt road, but don't run too fast and be careful to slip. After running, dry the sweat and rain, and put on dry clothes as soon as possible. Wear a hat and gloves when running in snowy days, choose a flat road or run on the sports ground. When running, the steps should be small and the frequency should be fast, so as to prevent spraining the ankle in the uneven place. It's snowing, and the silver in the sun is dazzling. It is not advisable to run in the snow with strong sunshine, in case the light reflected by the snow hurts the eyes and causes snow blindness. Four-step long-distance running is a very beneficial exercise, but if you don't master some skills, your body may be in a state of extreme fatigue. For this reason, Zhou, the fitness coach of Beijing Jade Bird, told reporters that it is most important to make full preparations before long-distance running, and to master breathing well during running. Do simple warm-up exercises before running. Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint. Long-distance running is best to run in four steps. It belongs to aerobic metabolic exercise and participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, it is advisable to take four steps and one breath, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better. At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running. After running, there are still hundreds of meters to walk. Some people immediately sat down to have a rest. Zhou reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed. Four types of people are not suitable for long-distance running. Because of the sudden death of marathon runners, the following people are not suitable for long-distance running. 1. People with latent diseases. These diseases are mainly cardiovascular and cerebrovascular diseases. Second, there is no physical exercise at ordinary times. If the amount of exercise greatly exceeds the usual load, it will cause excessive exercise tension, which will lead to sudden death or other sports injuries; Third, mild activities have discomfort symptoms such as chest tightness, headache and dizziness; Fourth, elderly patients with hypertension and diabetes. Warm-up steps: a. Hands akimbo, toes alternately move bilateral ankle joints. B. Kneel down, raise heels, and practice repeatedly for 3 ~ 5 times, move bilateral knee joints. C. Alternately raise and abduct lower limbs, move hip joints. D. Take bow and arrow leg press, and pull leg muscles and ligaments.