(1) is to practice running for a certain time. , the famous regular running regular running time. Practice can help you understand your physical condition. If you are extremely tired during exercise, you should gradually slow down your running speed or even stop practicing temporarily. It is a practice method of running in place in a fixed small place, such as indoor running, balcony running and running on the running platform.

② This method is not limited by site, climate and equipment conditions. This is a more convenient exercise method. This method is suitable for rehabilitation and health care exercises that cannot be practiced outdoors or have diseases. In addition, there are training methods such as load running, obstacle running, snake running, changing direction running, coordinated running and running up and down slopes.

2, slow and medium speed to relax and run.

Jogging is effortless. Usually when jogging, you will feel relaxed and comfortable, and you will not feel tired. Your heart rate is controlled at 1 10~ 130 beats per minute. You breathe naturally and have mild asthma. No operation is required. Generally speaking, practice 2~3 times a week for about 20 minutes each time. Insisting on regular exercise has obvious health care effect on respiratory system and cardiovascular system.

② Middle-speed running and moderate-intensity fitness methods have been recognized at home and abroad. This method has a significant effect on enhancing heart function and regulating the balance of viscera. But in practice, you should pay attention to warm-up activities and relaxation activities. If you are obviously tired during practice, you should stop running and do some relaxation exercises. Practice 1~2 times a week until you are exhausted.

3. Short distance interval training.

① High-intensity interval training is an effective way to improve speed. High-intensity interval training is to divide a distance into several sections, and then run at high speed in each section. Jogging or short breaks are interspersed between each paragraph. The specific method can adopt the 400-meter test of primary school physical education and divide the 400-meter test into 50 meters ×8 times. Repeat the 50-meter run every time, then rest for 30 seconds, continue to complete 50 meters, and so on.

(2) Increase the distance, that is, run at a constant speed at the beginning and run at a short distance. For example, it is more suitable for girls to start at 3 km, and for boys to start at 5 km. Then run the same distance at least three times a week, and then gradually increase 1km every week until the distance increases to the length you want, such as 10km or 20km.