Methods 1: Intermittent training.
1, start training. Walk or jog for 5 minutes to warm up. Warm-up helps to wake up muscles, move legs and feet, and prepare for interval training. Interval training can make the body use oxygen more effectively, which is helpful to improve running speed and overall endurance.
2. Middle speed running 15 minutes. You don't have to run fast enough to raise your heart rate. 70% to 80% of the fastest running speed is appropriate. Don't run too tired. It's not time to kill yourself. The main purpose now is to speed up the heart rate and let the body absorb more oxygen effectively.
3. Regular interval training. Intermittent training can improve endurance and exercise muscles. Run at the fastest speed 1 min, fully increase the heart rate and exhaust muscle energy. Then walk slowly for 2 minutes to relax your muscles. Use this one-minute fast running process to exhaust energy. If the muscle strength is not completely exhausted, the effect of interval training cannot be achieved. This process is called anaerobic exercise, or you have to run out of breath.
Precisely control 1 minute fast running and 2 minutes slow walking, regularly. You can download a timer APP on your mobile phone or buy a stopwatch.
4. Repeat training for four groups. In this way, the training time is about 12 minutes. Although the time is not long, you should feel extremely tired after 12 minutes, otherwise it can only show that you didn't try your best in the process of running fast. Repeated training is very important, so as to force the body to take oxygen more effectively. After a long time, it can improve the oxygen carrying capacity of the body's blood. The more oxygen, the faster you run.
5. Relax. Walk slowly for about 5 minutes at a light pace to keep your muscles active enough to lower your heart rate. At this point, you should be able to feel that just a few minutes of running around is so tired. If you think you still have strength, you need to put pressure on yourself during interval training to further improve your heart rate.
6. Keep training and don't relax. Do interval training at least once a week, but not more than twice in ten days, or you will be easily injured. After several weeks of interval training, the training difficulty is gradually increased, and the relaxation of 2 minutes during interval training is shortened to 1 minute. In the regular running training, add 5 minutes of running time every week, slowly increase the amount of exercise, and gradually improve the athletic ability. If you think 5 minutes is too long, you can increase the exercise duration 1 minute every week.
7. Measure your progress. Do regular running training regularly, and record the results in a sports diary to record your progress. Another good way to measure progress is to run at full speed, and at the same time write down the distance and time of running at full speed. After several weeks of interval training, you can run faster and farther than before. If you train before the 5000-meter race, run the 5000-meter race every few weeks during regular training. Record the results of running in a diary. After several weeks of interval training, you can see obvious progress.
There are many mobile applications that can help you track and record the distance and time of running. If you don't want to run with your mobile phone, you can buy a stopwatch, run on the track and measure the distance accurately.
Method 2: Muscle stretching exercises
1. Do some muscle stretching before running. Be sure to pull your muscles apart before training. This can prevent injury and reduce the risk of muscle spasm. Do some lunges. Take a big step forward with your right leg and straighten your left leg at the back of your body. The center of gravity of the body drops and the thighs are parallel to the ground. Don't touch the ground with your left knee, and your right knee should be higher than your right ankle. Change your left leg and continue practicing. Repeat the lunge ten times on each leg.
2. Swing your legs. Hold a relatively stable object such as a chair with your hands. Stand on one leg and swing the other leg back and forth. Swing as far as possible, that is, when swinging forward, try to lift your legs, and when swinging back, try to straighten your legs and kick them out. Repeat the exercise with your legs in turn. Don't pedal around, or you will get hurt easily. The leg swing should be smooth and well controlled.
3. Stretch your muscles after running. Even if you are exhausted after running, you should keep pulling your muscles to prevent muscle spasms. Perform standing quadriceps stretching exercises. Feet together, left leg bent, left foot leaning back to left hand, thighs together. Press the foot surface with your hand, and be careful not to overstretch.
4. Complete two groups of standing calf muscle stretching exercises. Stand facing the wall, holding the wall with both hands, about in the chest position. Left toe against the wall, foot on the ground. Slowly lean against the wall and be careful not to overstretch. Change the right foot to stretch.
Method 3: Strength training
1, go to the gym to practice three times a week. If you don't go to the gym to exercise your muscles, you may get hurt or run into a bottleneck. In other words, even if you practice hard, it is difficult to make long-term progress.
2. Dumbbell squat. Choose a lighter dumbbell. Legs apart, shoulder width apart, toes forward. Hold the dumbbell in your hand and put it on your side. The center of gravity falls into a squat posture, the knees should not exceed the toes, and the hips should be moderately pursed. Repeat the exercise several times.
3, flat support exercises. Lying on the floor or yoga mat. Hands are about one shoulder wide apart and supported under the shoulders. The neck and back should be straight so that the body is in a straight line. Hold this position for one minute, and then relax. Keep your back straight and don't let your hips fall on the mat, or your back may be injured.
4. Push-ups. Lying on the floor or yoga mat. Put your hands under your armpits, palms down, and support your body with your arms in a flat posture. After the arm is completely straight, bend the arm again and let the chest rest on the mat. After the arm is straightened, return to the lying posture. The back is straight and it is not easy to get hurt.
If ordinary push-ups are too difficult for you, you can reduce the difficulty appropriately. You can support your body with your knees instead of your feet directly.
Tip: Don't worry, take your time. If you push yourself too hard, you will get hurt easily. A patient person may not see progress after several weeks of training, but once he has made progress, he has taken a qualitative new step.
Take a big step. When running, keep your body forward. When running, breathe only through your nose.
Warning: You must consult a doctor before starting a new exercise program.