At first, it's normal to feel sore leg muscles after running, because you can't get used to it. You can apply a hot towel after running, and you will get used to it soon after a while.
As for sprinting, I'm not sure, but as long as I improve my development and exercise my leg muscles, I can improve myself, such as leg lifts and leapfrog.
In fact, the most important thing to practice running is not talent, but your perseverance and an eternal belief. With these two things, you can succeed in whatever you do! ! (Except that you want to run twice on the sun, .............................................................)
Sprints need speed. Coordinate surname and explosiveness.
Middle and long distance running requires endurance and speed.
What marathon needs most is endurance.
If you are a teenager running, I suggest you start with strength. You can do all kinds of exercises that can effectively enhance muscle strength, such as push-ups and sit-ups. You can also use ball games to strengthen this kind of training, such as football and basketball.
If your speed is not enough, you can practice running down the hill. If you want to go up or down, the slope is ok. In terms of explosive power, you can try running against the wind [running against the wind means running in the opposite direction to the wind, and the stronger the wind, the better the practice effect]. In terms of endurance, you can practice jogging more.
Pay attention to choose the amount of exercise and rest time according to different ages and physical conditions. Generally speaking, the rest time of 12 ~ 15 years old needs to be slightly shorter than that of 17 ~ 25 years old. [Note that the rest time of any training method mainly varies according to individual differences] Take more rest and be careful! And prevent injuries!
If your endurance, speed and physical strength are acceptable, then you are an excellent runner, and running is the main exercise to strengthen these four aspects.
Practicing variable-speed running and fast leg-lifting running can improve your level!
Usually take more calcium supplements and eat more fruits and vegetables.
Try to increase the frequency!
Training is to use this effect to improve the requirements to lengthen the training time and shorten the rest! Rest more before the game.
Respondent: amu PRL- probation level 11-1121:05.
Running is a science, and the most scientific exercise method can achieve the best results.
You're just like me. I was the same when I was at school, and now I'm a coach in a fitness center. I don't know if you feel particularly fast heartbeat, dry mouth, difficulty breathing, and sometimes abdominal pain after running a few steps. If I say so, just do as I say:
1. Adjust your breathing during running, generally three steps at a time, and don't confuse your breathing every time you meditate.
Breathe through your nose and never open your mouth.
3. The speed should be moderate, don't run fast at first, the speed is getting faster and faster, don't rush desperately.
In the final sprint, try to open your mouth as much as possible, so as to give full play to your physical strength.
Never stop after running, walk slowly for 3-5 minutes.
Stick to it several times, and you will definitely achieve your ideal effect.
force
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 stepping frequency.
3. Increase the stride.
3. Increase the step frequency and stride length.
The first method is better than the second method. The increase of stride will lead to excessive stride, which will cause 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.
What is the best and simplest training method in track and field?
rest
Among the four elements of running, many runners have laid a good foundation in training endurance. Some runners coordinate their speed and endurance well. However, few runners take rest seriously. There is enough evidence to prove that rest is the most important factor among the four basic elements. Running has brought us many benefits, and these benefits are all paid by us. In running, this price is the repeated process that muscle tissue in the body is constantly destroyed and reorganized. Endless running will eventually lead to muscle injury. In running, we think that injury and overuse mean the same thing. And muscle tissue is stronger after rest than before.
In order to keep us healthy and run better, we need to follow some basic principles when running.
1. Run a few days less every week.
2. Use some low-intensity training every week instead of running 1 day or 2 days. For example, aerobic and sweating training on power bicycles.
3. incorporate some walking activities into your training.
There should be fewer games.
When you are ready to maintain your physical fitness without competition tasks, you should try to reduce the amount of exercise, maintain your grades and insist on reducing the amount of training.
6. Carry out deep tissue massage in a planned way.
7. Apply the same theory to your daily life. We should learn the art of rest and relaxation in our study and work, which is worth pursuing. By learning to rest and relax creatively, we can recover our body and mind and become stronger.
When people are running, the oxygen demand of human body increases with the increase of running speed. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. However, there is a certain limit to the acceleration of respiratory rate, and the most effective range is generally 35 ~ 40 times per minute. If the maximum number of breaths per minute is 60, and the average breath is once per second, it will inevitably make the breathing shallow, reduce the ventilation, affect the inhalation of oxygen and the discharge of carbon dioxide, increase the concentration of carbon dioxide in the blood and decrease the concentration of oxygen.
Pay attention to the even breathing rhythm. When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running.
Breathe in through your nose while running. Breathing through the nose and matching the running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing. Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.
The main purpose of breathing is to provide the oxygen demand of the human body and eliminate the excess waste gas in the body. The human body is quiet.
At rest, you breathe about 10 to 12 times per minute, and the amount of each breath (tidal volume) is about 500ml, that is,
When the human body is quiet, it breathes about 5 to 6 liters per minute. Although more and more oxygen is inhaled into the body every minute,
Up to 1000 to 1200ml, but 70 kg adults use only about 300ml of oxygen per minute. The human body is the most
The amount of air exchange during heavy exercise can reach 100 liter per minute (about 20 times of that at rest), but it is the largest in the human body.
The maximum oxygen uptake is only 3000 ml per minute. This respiratory exchange capacity is increased.
However, the phenomenon of decreased oxygen utilization seems to indicate that breathing is not the main performance of human endurance exercise.
To limit these factors.
Although the oxygen exchange capacity of breathing (external breathing) is greater than that of body tissue (internal breathing), the oxygen exchange capacity of breathing (external breathing) is higher than that of body tissue (internal breathing)
But for the respiratory and circulatory system, whether it is gas exchange in the lungs, heart rate, cardiac output per stroke,
Neither blood flow distribution nor venous return is a physiological variable that consciousness can control.
Only the way of breathing during exercise is the physiological reaction of exercise, which can be controlled by consciousness, so we should understand it correctly.
The concept of correct breathing during running is also very helpful knowledge of exercise physiology.
1. Running speed and respiratory exchange ability
It is often suggested that "2 breaths/kloc-0 breaths/run", "2 breaths and 2 breaths" or other rhythms should be used to adjust the pace.
The concept of respiratory frequency (times). This principled statement, regardless of the size of respiratory exchange, is quite wrong.
The concept of respiratory regulation in running. In fact, the speed of running is directly proportional to the amount of respiratory exchange. The human body is at different speeds
When running, the difference of breath exchange per minute may exceed 10 times, although the pace of running will be different.
Change the number (frequency) of breathing, but don't think that a single breathing rhythm can fully represent it.
Breathing regulation in running. When running, the breathing regulation of the human body will be significantly affected by the running speed, although two people
Running at the same speed, the best breathing rhythm (depth and frequency) of two people will be different.
2. Factors affecting lung gas exchange capacity.
Gas exchange in human lungs is affected by breathing frequency (times), breathing depth (tidal volume) and dead space size.
Therefore, it is necessary to increase the frequency or depth of breathing when running, as an exercise to increase the amount of breathing exchange.
What is the basis? The explanation of this problem is related to the size of the dead zone.
The so-called dead space represents the gas passages (about 150ml) of the human body such as mouth, nose, throat, trachea and bronchus.
When the inhaled air passes through these spaces, it will retain the amount of air the size of the lower dead space and will not enter the lungs for ventilation.
Body exchange, therefore, although the breathing volume during quiet rest is about 500ml, it really enters the lungs.
The air volume of gas exchange is only 350ml. If the number of breaths per minute is 10, the human body will rest quietly.
The real resting lung gas exchange is only 3500ml. Increase the breathing depth (the amount of air inhaled each time), which can be
In order to significantly reduce the influence of dead space and increase the gas exchange capacity of the lungs. Especially at the speed of running
With the increase of breathing frequency, the dead space will also increase significantly. If it is only adjusted by the change of breathing frequency, the gas in the lungs will increase.
The exchange efficiency will not be improved, which is not conducive to the increase of oxygen demand during running.
3. Breathe through your mouth or nose
How to increase the depth of breathing? This is the key point of running breathing regulation. Basically, when running,
When the speed is not very fast and the oxygen demand of the human body is not high, it can be obtained by inhaling through the nose and exhaling through the mouth.
You must adjust the natural ventilation. At this point, the runner should increase the inhalation depth of the nose as much as possible and reduce the frequency of breathing.
Rate, in order to obtain better lung gas exchange efficiency. When the running speed is accelerated, the depth of inhalation can be
If you increase it again, the frequency of breathing will gradually increase. If you inhale through your nose, you can't realize the gas exchange in your lungs.
When you feel the need to breathe in through your mouth, it means that you are running too fast, so slow down your running.
The speed of breathing is obviously more important than adjusting the depth or frequency of breathing (the rapid increase of breathing exchange means no
Increased oxygen metabolism).
4. Breathing in the chest or abdomen
Chest breathing refers to a way of breathing in which the ribs and sternum are lifted, so that the chest cavity is enlarged and gas enters the lungs.
. The ribs and sternum are motionless, and the diaphragm contracts to expand the chest cavity (abdominal protrusion), allowing gas to enter the lungs.
Abdominal breathing is called abdominal breathing. In fact, abdominal breathing is the so-called "breath into the abdomen (lower abdomen)"
) is also an effective means to increase the depth of breathing. Use abdominal breathing when running.
It can significantly improve the gas exchange efficiency of the lungs.
Do warm-up activities before running.
The internal organs and limbs of the human body need an adaptation process from a relatively static state to a relatively tense activity. Therefore, people should also do proper preparatory activities before running, so that the physiological functions of the body can coordinate their work under the condition of exercise. If you don't do warm-up activities before running, joint ligaments and tendons will often be sprained during long-distance running. It is more likely to happen especially when running nervously together. Before running, you can generally do the following warm-up activities:
(1) Stand with your hands akimbo and move your ankles alternately;
(2) Squat down and move your knees with your hands;
(3) Lift the legs alternately to move the hip joint;
(4) Turn the waist with your hands akimbo and move the waist;
(5) One-handed support, kicking back and forth in turn to move the hips and knees;
(6) lunge and lunge leg press; Left and right leg compression, involving leg ligaments;
(7) The upper body bends back and forth, and the upper limbs move slightly.
Only the correct posture can make you run fast, efficiently and not easily injured. One of the keys to burning fat is running at an intensity close to your anaerobic limit (anaerobic threshold). The correct posture can enable you to reach this intensity without wasting extra energy.
You must choose shoes and track when running to lose weight. If you can't run on the right track, at least your shoes must be soft and elastic enough. The soft tissue inside the knee is a very fragile part. Long-term impact will wear it out, and once it is worn out, it will be difficult to grow well. It's different from bones. Bone will grow back to its original shape as long as you protect it properly, and soft tissue will grow back to its original shape, which is called hyperosteogeny.
Of course, running to lose weight can increase energy consumption and lose weight, but there are also cases where the weight does not drop but increases after running. Why is this? First, there is a large amount of exercise and a large appetite. Some people just started to lose weight by running, and then they lost weight again after a period of persistence. This is because running can stimulate digestive organs and increase appetite while consuming energy substances. At first I was able to control my diet and lose weight. After a period of time, due to the unbearable hunger and the freshness of losing weight, [please go to Honglai Mall to buy this related product] simply overeating, leading to weight gain. Second, we can't persevere. Some people stop exercising after running for a while because they lose interest. We should know that the digestive system changes more slowly than the exercise system, and the energy consumption is obviously reduced after stopping exercise, but the absorption function of the gastrointestinal tract remains "vigorous". Of course, if you weigh it, you will gain weight.
Advancing is the most important part of running to lose weight. To ensure that the forward strength can prevent the deformation of the action after fatigue, it is recommended to carry out strength and stretching exercises. The stretching exercise of runners should be "dynamic stretching", not ordinary static stretching, because running itself is dynamic.
1, head and shoulders
The essentials of running-keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
2. Arms and hands
Essentials of running action-the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
Strength stretching-elbow lifting and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.
3. Trunk and buttocks
Running essentials-keep upright from neck to abdomen, instead of leaning forward (unless accelerating or uphill) or leaning back, which is beneficial to breathing, balance and stride. Don't shake your torso from side to side or fluctuate too much. [Please go to Hongse Mall to buy this related product] Give your hips actively when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running. Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4, waist
The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
5, thighs and knees
The essentials of running action-thighs and knees push forward, not up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive. Dynamic stretching-front bow. Stand with your feet as wide as your hips. Put your hands behind your head. Bend forward from the hips. Keep your back straight until your biceps feel tense.
6, calf and achilles tendon
The essentials of running action-the foot should fall about a foot in front of the body, close to the center line. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint. You can check your footprints when running on the beach for reference.
Dynamic stretching-supporting heel lifting. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel the tension of calf and achilles tendon.
7. Heels and toes
Essentials of running action-If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.
Strength stretching-sit down and stretch your ankles. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press down on the ankle until the extensor digitorum and forefoot feel enough tension. Then lift your hips. Repeat. The movements should be rhythmic and slow.
Not good before and after meals!
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.
★ How to adjust breathing when running?
Everyone may have had this experience when running. Breathing is not well regulated, you will be panting after running for a few steps, and then you will be a little breathless after running for a few steps with your teeth clenched. Although running is a popular fitness method for many people, the above discomfort often makes people back down. Actually, running is not difficult. As long as you master the correct breathing method, you will naturally feel less tired. So, how do you adjust your breathing when running?
There are two ways to breathe when running: one is to breathe only through the nose, and the other is to breathe with the nose and mouth. If you want to run comfortably, it is most important to distinguish the stage and speed of running. At the beginning of running, or when the speed is slow, the oxygen demand is small, and only breathing through the nose can meet the oxygen demand. If the temperature is low or you run against the wind, you should breathe through your nose, so that the gas entering your lungs can be heated and humidified by nose hair and nasal mucosa, so as to avoid diseases such as cough, tracheitis, abdominal pain (people often say) and stomach cold caused by inhaling dust and bacteria. When running for a long time or at a high speed, it is difficult for nasal breathing to meet the body's need for oxygen. If you only breathe through the nose, it is easy to make the respiratory muscles tired. At this time, open your mouth to cooperate with breathing and relieve the pressure on the respiratory muscles. Of course, it is not good to open your mouth completely. It is best to open your mouth slightly, grind your teeth gently, roll up the tip of your tongue, and gently press your palate to let air in and out through your teeth. Pay attention to even and rhythmic breathing, exhale short and forcefully, inhale slowly and evenly, and the depth is appropriate.
When running with the rhythm of breathing and pace, people are generally used to freely adjusting the rhythm of breathing according to their own needs. In fact, the rhythm of breathing should be closely coordinated with the pace. Usually, the breathing rhythm of jogging is to breathe every 2 ~ 3 steps and inhale every 2 ~ 3 steps, so as to keep breathing evenly and at the same depth, so that you will feel very light when running. With the increase of distance, the fatigue of the body is gradually obvious. At this time, it is necessary to slow down or stop for two steps to adjust the breathing rhythm.
Many people don't pay attention to the depth of breathing when running, so shortness of breath will occur after long-term exercise, leading to chest tightness and difficulty breathing. Although some people pay attention to deep inhalation, they often ignore the depth of exhalation. In fact, when running for a long time, only by appropriately increasing the depth of exhalation can we meet the body's demand for oxygen to the maximum extent. When the depth is enhanced, more waste gas can be discharged, and the negative pressure in the lungs can be increased, so that the inhalation is more labor-saving and the inhalation volume can be increased.
Just get up at about 6 o'clock every morning, and get up earlier in summer! Medium speed, just run comfortably! After running for half an hour, you can go back to rest for half an hour, have breakfast around 7 o'clock and get ready for work! You will feel very energetic on such a day! I also like running. I hope to communicate with you in the future! You can do some simple exercise indoors in rainy days.