Running makes your fitness no longer boring. In daily life, many people will exercise themselves by running, but there are also many places to pay attention to when running. Pay attention to your way when you run, so that you won't be so boring. Let's take a look together.

Running makes your fitness no longer boring.

1, intermittent repetitive training

Choose a fixed distance, such as 200 meters; Or choose a fixed period of time, such as 45 seconds, and then try to run, take a break and repeat. It should be noted that the time for rest and recovery is as important as training. During the break, you can have a full rest, take a walk or jog. Rest time should be determined according to the intensity of training. The longer the training time, the greater the intensity and the longer the recovery time. The degree of recovery is that the body can breathe normally and speak smoothly.

Step-by-step interval training

By adding gradual intensity increase to a single "intermittent repetition" training method, it will add new challenges to your training. For example, run 200 meters, rest, run 400 meters, rest, run 600 meters, rest.

3, four minutes of tabata training

Tabata training method can effectively improve the running speed. First sprint for 20 seconds, then rest 10 seconds, repeat 8 times. You can choose to practice on flat ground, slopes or steps.

4. Climbing training

Through slow climbing combined with intermittent short-distance running, aerobic exercise, cardiopulmonary training, leg muscle strength and psychological resilience can be improved at one time. You can plan the preset route, and it is the best choice to find a running route including several hills, a steep slope, an S-bend and several flat roads.

5. Switch to cross-country channel

You can choose some original running routes for fitness exercise, which can be closer to nature, thus stimulating your body and mind and releasing the pressure of life.

For example, riverside, seaside, grassland and so on are all good choices. Breathing fresh air in a sparsely populated place can also turn your body around. Nature provides a beautiful background for your fitness exercise and tests your coordination ability in new fields.

6, Tolek training.

Tolek's training method is a middle and long-distance running training method with alternating accelerated running and jogging, and it is one of the effective methods of endurance training. The advantage of Tolek method is that it can make players improve their speed and be full of fun in unstructured practice.

7. Find the beat

Sometimes, it is difficult for us to maintain a high level of running. When fatigue appears, we might as well let music play its wonderful role. You can find a rhythm that keeps pace with your pace and motivate yourself to keep moving forward. So you will find that many people also listen to songs with headphones when running.

8. Slow down and go far.

Long-term and slow-paced running is a good way to exercise endurance. In order to avoid sports injuries, the average distance per week should not exceed 10%.

9. Use the treadmill

Treadmill can be set at different speeds, distances and inclinations, without detecting the route in advance and worrying about the weather. Treadmill is the most common fitness tool. It is a good choice at the gym or at home, and you can also watch various TV dramas saved in your mobile phone while running.

10, take part in the competition

Marathon, color run and fluorescent fun run in recent two years. It has become popular in many cities. All kinds of running competitions can make you feel passionate and more fulfilled. Sign up for a favorite race and enjoy running with thousands of people. You will find that this will be the best motivation to spur you to constantly improve your level.

Running makes your fitness no longer boring 2.

operational mode

1, relax

People often ask this question, how to improve the running state? In fact, you can go to the finish line of the stadium to observe the players running in front of the team.

Of course, these players are fast, but at the same time, they don't have the same feature, that is, they always stay relaxed. Relaxation is also the most basic requirement of running, and it is also the first step to improve running state.

Step 2 stand up straight

Running posture is actually to have a correct body posture. Keep your head, shoulders, hips and feet in a straight line, so that you can easily drive your whole body without effort when running.

Step 3 lean forward slightly

Many people's backs collapse when running, which will reduce lung efficiency. Take a deep breath and relax before running to keep your lungs in a high efficiency state.

After exhaling, keep the upper body posture unchanged before exhaling. The most effective way to run is to keep your head, neck and shoulders straight. In this way, when you run forward, you can reduce the influence of gravity.

4. Hip forward

Another common wrong posture is to pout your hips and hips when running. Take a deep breath and move your hips forward a little, so it will be easier to run.

5, footwork

First, before you start running, buy a pair of professional running shoes that suit you. Everyone's gait is related to body shape, strength and muscle balance below the waist. In training, don't change your footwork at will, because it will cause unnatural running, and it may not only solve the problem, but also cause more problems. When other parts of the body change for a long time, the gait will naturally change. After a long period of training, your physical strength and strength will increase, and then you will obviously find that many problems will be solved automatically.

Nowadays, professional training shoes are also designed from the perspective of biomechanics to adapt to different feet, so what you think is probably not a problem. If your problem continues to affect your training, please consult a doctor or coach.

Step 6 Shake your arm

Everyone's swing arm posture is different. Generally speaking, the swing arm should be relaxed naturally, neither too high nor too low. In fact, I still say to relax, so that I won't lift my arms too high or look too stiff, thus saving my strength.

And you can't put your arms in the middle of your chest. You know, you want to move your body forward, not sideways, so your arms should swing back and forth. Finally, relax your hands, don't make a fist, and try to gently touch your middle finger with your thumb.

7. Step size

As a coach, according to my observation, as the speed of long-distance runners increases, the pace will be shortened. Leg rhythm is the key to fast and efficient running. Keeping a light rhythm and a fast rhythm can relieve pain and avoid injury.

Sprinters lift their knees high, but long-distance runners must try to lower their height. If the knee is too high, you will overuse the quadriceps femoris on the front side of the thigh, and you will feel pain after running. So your legs should be light and fast, and you should run more like a trot than a sprint.

8. Head and neck

When running, look forward 20~30 meters. Relax your head and neck, and don't hunch over or shrug your shoulders, because this will cause shoulder pain and fatigue. Long-distance running is a very beneficial fitness exercise, which belongs to a track and field event with strong intensity and endurance, but if you don't master some long-distance running techniques, you may leave your body in a state of exhaustion. Then this article will introduce some basic essentials and precautions of long-distance running. Although long-distance running is an economical and effective aerobic exercise, incorrect fitness will fall into a misunderstanding. Here are the essentials of long-distance running to help you exercise better.

Four elements of long-distance running

1, correct operation action

After you start, lift your shoulders slightly and bend your arms 90 degrees. With the rhythm of running, swing naturally, swing up and down slightly, and lift your shoulders slightly. When running, the thigh is lifted higher forward and pushed back completely, which can make the abdominal muscles tense; Toes should be straight forward, back pedal should be strong, landing should be gentle, and movements should be relaxed.

2, foot landing action

You should land on the sole of your foot and then transition to the forefoot. The muscles behind the legs will be more relaxed, running will be more labor-saving, but the speed is slower, which is suitable for most people and beginners to choose fitness at ordinary times.

Step 3 control abdominal muscles

In long-distance running, abdominal muscles should be moderately tense, and attention should be paid to lifting qi, which is in itself the training of respiratory organ function and also the exercise of abdominal muscles. When running, abdominal pressure will increase. The control of abdominal muscles can prevent the stomach from sagging or protruding, which is very effective in keeping fit. Of course, with the increase of age, the strength of abdominal muscles will decrease, and some exercises to strengthen abdominal muscles can be appropriately added.

Step 4 breathe correctly

In the process of long-distance running, the human body's demand for oxygen is increasing, so we should pay attention to the breathing mode and rhythm. Under normal circumstances, you can inhale in two or three steps, and pay attention to the rhythm. Inhalation mode should be nasal breathing and nose-mouth mixed breathing. During long-distance running, the tongue can be pressed on the palate to avoid a lot of cold air being inhaled into the body to stimulate the trachea and bronchus.