Jogging, as an aerobic fitness method, with a moderate distance intensity of 5 kilometers, can basically meet the exercise needs of ordinary people to strengthen their physique, lose weight, enhance their cardiopulmonary function and relieve stress. As long as there are no major health problems, you can train for one to two months step by step, and you can finish running for 3 or 40 minutes each time, which takes less time and is convenient for long-term persistence.
Although the distance of 5 kilometers is not very long, it is not easy for people who don't have much running foundation to run down in one breath, let alone run down easily. So, how can I run without getting tired?
First, slowly enter the Tao, starting from the line. If you want to learn to run, start with a brisk walk. Keep walking for 40 minutes every day, and then gradually increase the exercise time until you can walk for 60 minutes in one breath. At this time, the muscles, fascia, bones and joints of the body have certain bearing capacity. You can run and jog for 65,438+00 minutes from the middle of a 60-minute brisk walk every day. Then, gradually increase the running time, combine running and walking, and finally reach the goal of 5 kilometers.
Second, keep aerobic and control the heart rate. The purpose of ordinary people's running is to keep fit, prevent chronic diseases and control their weight, so it is king to insist on aerobic running, that is, keep your heart rate within 60-70% of the maximum heart rate and consume the most calories with the lowest exercise intensity. At the same time, because it is a low heart rate running, it is more conducive to restoring fatigue and preventing injuries.
Third, breathe regularly and master the rhythm. Controlling the rhythm of breathing is the key to running, and gentle and rhythmic deep breathing can make running easier. For jogging and fitness, insist on inhaling and exhaling through the nose, and achieve three-step inhalation and three-step breathing, which can better control the running speed and avoid running too fast, shortness of breath, fatigue and sometimes suffocation.
Fourth, strengthen the core and correct posture. Exercise core strength and leg muscle strength at least twice a week, such as flat support and squat. One is to prevent sports injuries, and the other is to support the body to keep the posture correct during running. When running, your head should be straight, your body should not swing from side to side, your arms should swing naturally at your waist, and your whole body should lean forward slightly. Try to run with short stride and fast frequency, which is not only easy and labor-saving, but also can avoid knee injury.
Fifth, warm up before running and stretch after running.
Before running, wake up various functions of the body through warm-up activities, open the heart and lungs, eliminate limb stiffness, let the body gradually adapt to the next strenuous exercise, and avoid muscle ligament strain; After running, you must stretch your body to help your muscles and ligaments recover from exercise fatigue, reduce the feeling of soreness, and make your leg lines more perfect.
Sixth, only persistence can be effective. People are lazy. Busy work, physical fatigue and bad weather may all be the reasons for giving up halfway, so willpower and determination are very important. If you keep running, you will naturally feel the benefits of running and become a self-disciplined person.