Step 2: Find your own running rhythm. For beginners, increase the amount of running step by step. For people who haven't run for a long time, walking slowly for 2 kilometers every day can easily run for 2 kilometers, then 5 kilometers, and then 10 kilometers. Warm up before running, stretch after running, find your own running rhythm, and take your time.
Step 3: stick to it for a while. Running every day or running here every other day is indisputable. The hardest thing about running is that it is difficult for a person to persist. Most people know the benefits of running. People who say they are busy still have some running time every day. 15~30 minutes. As far as my previous running capacity is concerned, I can run 5 kilometers at a time, almost once a week. In the end, I actually found it a bit difficult to guarantee once a week. Manual supervision is actually unreliable, and not everyone is so self-controlled and binding. Although I think it is really useful. Recently, there is an interesting running platform with contract gold supervision mode, which requires running 2Km every day. I also insisted on running for a long time.
Step 4: Challenge yourself and try to sign up for some competitions. When you can easily run down 10km, try to sign up for some running races, both online and offline, and motivate yourself through something (trophies). Every time you win a game, you will feel a sense of accomplishment. It's cool ~ you can compete with everyone ~
Step 5: Get into the habit and keep running. You will love running, and you can understand why runners challenge marathons.
Tip: Give yourself positive rewards regularly. Give yourself a reward every time you reach the goal of a stage, eat a good meal and update your sports equipment regularly to make yourself better after exercise.
Let me talk about the following points:
1. About the ideal running frequency, distance and speed, these actually vary from person to person. The frequency, speed and distance that suit me may not suit you. For example, although some people don't usually run, they often exercise, such as playing ball games and climbing mountains. These people run faster than people who don't usually exercise, so it depends on how much, how fast and how long each person can run every day. It's no use asking me. Put on your shoes and go out for a run. You will probably know that you are now. For most people, running once every two days is actually enough. Of course, I understand that some friends feel uncomfortable after running for a day (I have had it). If you run every day, the posture is economical and correct, warm up before running and stretch in place after running, you really won't feel uncomfortable. It wasn't impossible to run that day.
As for the equipment, if you haven't started running, don't think about it first, so as not to waste money. The companies I work for are all young people. Last summer, there was a movement. About a dozen of them agreed to run together every day, and they gave up 90% after insisting on not running for three times. I understand this, too. In my experience, people who have no foundation have just started running, and the second and third runs are the most difficult. At that time, lactic acid accumulated the most, and it hurt badly when I lifted my leg a little. After the cold weather in autumn, I was the only one who was still running. When you get over it and find that the one you usually wear is really not suitable for running, it is time to really consider the equipment. If you run in summer, the clothes must be made of quick-drying materials, the feeling that cotton T-shirts stick to your body after soaking wet, and the smell, gee ... Wear T-shirts or vests to see your personal preferences, and it is best not to wear shorts with trouser legs over your knees (T-shirts and shorts are a set for ordinary people, so I suggest buying Decathlon, which is more affordable to the people, of course, even if you have money); Personally, I prefer Asics for shoes. What needs to be noted here is that when choosing shoes, you should know your foot shape, whether there is arch, varus and valgus, and then buy it after you know it clearly. As for arm bags, kettles and bracelets, it depends on personal needs.
This distance should be increased step by step, especially in the initial stage. Beginners are unstable at the beginning of running, so it is normal for them to run the same distance. Today they are particularly relaxed, and tomorrow they are particularly tired. However, when they are in a good state and can't run, they must control themselves. I have heard the story that too many novices usually run two or three kilometers, one day they run seven or eight kilometers in good condition, and then take a week off. If you adapt to the current running amount and need to increase the distance, it is safer to increase it by no more than 10% this week than last week.
4. Reduce fat. Well, I found that my original answer accidentally mentioned "I lost 20 Jin". As a result, this is what you care about most. The ten people who collected this answer have three or four titles. Well, tell me more about it. My height is1.72m, and my heaviest weight is 83kg. My girlfriend said that I was "too fat to squeeze my mouth", so when I first started running, my goal was clear: to lose weight, run 5-6 kilometers a day, give up all snacks, change four meals a day to three meals a day (I used to eat supper every day), and never touch anything heavy, so I persisted for two and a half months and lost weight. Losing weight is nothing more than "moving your legs more and keeping your mouth shut". Everyone knows how to move their legs, but I find that many people don't know how to keep their mouths shut. First of all, keeping your mouth shut doesn't mean dieting and starvation, especially if you still eat less during exercise, which is simply a chronic suicide. As long as you want to keep running, you must eat well and eat well, but on the basis of eating well and eating well three times a day, dim sum meal, afternoon tea and midnight snack are all broken for me, and heavy oil and salt things, such as barbecue, can't be touched. I once barbecued with my friends for three consecutive nights, and then gained weight 1 kg. Obesity must be caused by an unhealthy lifestyle, among which gluttony and lethargy are the first evil. If you can't control yourself by eating this piece, even if you lose weight for a short time, you will bounce back sooner or later. In addition, losing fat is not a day's work, so you must be patient and take your time.
When running, it is best to be alone. It's good to exchange running experience with friends, but that's after running. From my personal experience, running with others is uncomfortable. Everyone is used to different speeds and distances. Two people running together, one is bound to be tired, the other is exhausted, and everyone is unhappy.
6. Running posture. You can use Baidu Ryan Hall's video to teach. He is a professional long-distance runner and participated in the Beijing Olympic Games. His running posture is beautiful. He mainly mentioned the following points in the video:
Keep your upper body upright and your shoulders open; Keep your head straight, look straight ahead, don't lift your neck or look down at the ground; Swing arm, which is very important, is often ignored. It can only swing back and forth, and the length of stride is controlled by the amplitude of swing arm. It is a waste of physical strength to avoid waving your arms on your chest. Keep your face relaxed, that is, don't sulk, let them ripple in the wind; Waste, this is a cliche. No matter which part of the sole touches the ground first, the waste should be light and steady. Most people touch the ground with their heels first, so they need to quickly transition to the whole sole to minimize the impact of the ground on the human body.
To put it bluntly, the key to running is a steady word, a steady breath and a steady landing. If you run unsteadily, you will get hurt naturally.
There is no need to run every day. It is best to take a day off for running every day. Running every day may not recover. If physical strain accumulates, periostitis is enough for you, regardless of whether there is a problem with your knee.
From your description, I feel that you regard running as a task more. It's hard to keep this mentality. You should try to feel the fun of running and the benefits it brings you.
Take myself as an example. It has been running for more than half a year. At first, I tried to lose weight. I broke up with my ex-girlfriend after running for a month. I am very depressed. I started thinking when I was free. Running has become my magic weapon of distraction. Someone once asked me what I was thinking when I was running every day. Actually, I didn't think of anything This is my rare private time after a day's work. I really enjoy the feeling that my head is blank at this moment, which is really emptying myself. So while running, although I am wasting my strength, I am actually resting, and my heart and brain are resting.
Later, when I met my current girlfriend, running was no longer a tool I used to escape from reality, and other benefits I gained from it began to emerge slowly. First, my physical strength has been greatly improved, and I still feel energetic and much better after a day's work. I don't have to get up for two or three hours to be wide awake. When playing basketball, I tired my opponent to death just by running without the ball. After a game, they can't get up on the ground, so I can continue to play. I used to catch a cold twice a year, but I didn't catch a cold this year. Compared with these benefits, losing 20 pounds in two and a half months is insignificant.
After feeling the benefits of running, I began to take it seriously. I hope I can stick to it, so I must make myself run more comfortably, more scientifically and with less loss. I began to look for information on the internet: what shoes to wear when running, what clothes to wear, what posture to keep, how long and how fast to run every day. I don't know, but I find myself with so many problems, such as equipment. In the running posture, I won't talk about the horizontal swing arm. When I am tired of running, I will bend down. This is to increase my load.
So I bought myself a quick-drying coat and shorts, and a pair of asics running shoes, and began to correct my posture: keep my upper body upright, control my stride with my swing arm, and move my feet gently, so as to keep my feet on the ground, so as to keep my body stable. After all the bad habits have been changed, the running experience is much better than before, and the performance has improved rapidly. It took me 33 minutes to run 5 kilometers for the first time, less than 27 minutes in a month and a half. This feeling of surpassing myself every day makes me like running more.
Along the way, the meaning of running has been changing for me. It makes me more and more active and more and more important to me. It all started when I really felt the benefits it brought me, and it changed me.
If you don't have these feelings when running, it's hard for you to stick to it, but then again, you don't have to run to stick to it. There are so many kinds of sports in the world, and it is most important to find one that you like and are interested in. I once saw a girl with zero sports foundation in Zhihu. She started aerobic exercise in Duoyan Zheng, and changed herself step by step, so she didn't like running, but she felt the fun of exercise, to put it bluntly. As long as you love sports, any kind of sports can make you feel happy and benefit you. Don't lock yourself in a small circle, try more, and you will find a suitable exercise method.
You won't lose anything by acting anyway.