Beginners' running secrets, sedentary office workers and student parties all need to be exercised. Exercise can help us to excrete toxins from our bodies quickly. You must consider your physical condition when exercising. Aerobic exercise can increase the oxygen content in our brain. What are the benefits of sharing novice running tips?

Tips for novice runners 1 1. Preparation before running

Pre-run meal

If you want to run after work, although you have already had lunch, you should eat some pre-running meals in time according to your personal situation, so as not to run out of strength; But don't eat too close to running, or eat too much to avoid indigestion and gastrointestinal discomfort.

Choose carbohydrates that are not excessively refined before running. You can have afternoon tea 2 hours before running, whole wheat bread with coffee, bagels with juice, or ready-made imperial rice balls in convenience stores are all good choices; If you want to eat before running 1 hour, you can choose digested fruit, brewed cereal or jelly supplements on the market.

Track and field shoes

Sharp tools make good work. Running shoes play an important role in road running efficiency and sports injury. People's feet swell during exercise, so try on shoes at night. After a day's activity, the soles of your feet will swell slightly. In addition, don't forget to try on your shoes with the socks you are used to wearing. Here are some key points for choosing running shoes:

1, length of foot:

The foot length measured barefoot, plus about 1 cm, is the appropriate running shoe length. Japanese Standard Code (JP) is based on the shoe length, and its marked value is the shoe length.

Generally, the shop assistant who sells shoes will let you put on running shoes and push your feet forward to see if there is enough room in the heel to judge the length. In fact, this is not a suitable method. The correct way is to tie your shoelaces, put your feet in a comfortable position correctly, and then put your heels against the soles. At this point, the front end of your foot should be about 1 cm away from your toes, or about the width of your thumb. Look at everyone's elastic habits, and cover your heels. Stand up and walk a few steps to see if your hind feet will be loose.

2, the width of the foot:

Move your toes to see if you can move freely. Just like playing the piano, leave enough room for the forefoot, but still pay attention to the coating. Don't choose a shoe last that is too wide, it will make your feet slip when running, and it is easy to blister and wear out your skin.

It is important to note that Asian feet are usually wide, so the shoes with normal shoe last often have the situation that the shoe length is suitable but the shoe last is too narrow, so choose the size of half a yard. So, if you have different last for the same shoe of the same size, you should try each one. Some shoe types have standard (d) and wider (2E, 3E, 4E) last widths, which are usually marked on the shoe box or tongue. Unless otherwise specified, the shoe types on the market are generally standard shoe last, so pay attention when buying.

3, different brands of shoes:

The size and last of shoes are the basic indexes for choosing shoes. However, the shoe types of each shoe factory are somewhat different, and different shoes of the same company are often different. Different brands may be half the size or a last, so it is not only the size but also the actual wear that determines whether it is suitable.

Dress

Wear clothes that sweat and sweat when running. Cotton-padded jacket is easy to absorb sweat and retain water. The heavier the clothes, the more uncomfortable they are, because they are wet and sticky and even catch cold in the wind. Common polyester, coolmax or functional sportswear of various sports brands are suitable. In addition to shorts, vests, trousers skirts in summer and close-fitting long-sleeved trousers in winter, some manufacturers have also introduced tight-fitting clothes with decorative lines or improving exercise efficiency, as well as sports trends that change with the seasons and combine popular elements to make you more confident when running. In addition, don't forget to prepare windproof pants and windbreaker after running, so as not to sweat and dry your cold!

Let's start running.

The steps of a complete exercise include: warm-up, stretching, main exercise (running) and aerobic. In order to run healthily and avoid sports injuries, it is best to run step by step and thoroughly.

warm up

1, warm up and walk:

Walking fast, relaxing muscles, adjusting breathing and raising muscle temperature are helpful for the next stretching and running. If the muscles are stiff and the temperature is low, the ductility will be poor, the range of joint movement will be limited, and it is easy to strain or sprain when running. Generally speaking, it is enough to warm up until the body sweats slightly.

2. Stretching:

The main objects of stretching are joints and muscles, and the purpose is to enlarge the angle of joint movement and pull apart muscle fibers. Stretching the plateau surface is: slow down, change from small to large, move in many directions, and move the head, neck, shoulders, arms, waist, hips, legs, knees and ankles. In order to avoid omission, it is best to proceed from top to bottom or from bottom to top.

In addition, it should be noted that the stretching before exercise should be gentle and natural, and the muscles and bones can feel slightly tight; Because before the main exercise, the body is not fully warmed up, and the joints and bones are tight. Excessive stretching may cause strain or affect the main exercise.

Hip joint: Hands akimbo, hip joint relaxed, clockwise and counterclockwise several times.

Anterior thigh muscle (quadriceps femoris): Pull back and tighten the calf, hold it for 20 seconds, and then change the other foot.

Posterior thigh muscle: stretch out one foot, straighten it, and follow the ground with both feet. Don't bend over, and your upper body is slightly closer to your thighs. After 20 seconds, change the other foot.

Anterior calf muscle: one foot is placed in front of the other foot, the forefoot foot plate is relaxed, and the instep is gently pressed to the ground. If you want to strengthen your strength, press your knees down, and the feeling of stretching will be more obvious. After 20 seconds, change the other foot.

Muscles and Achilles tendon at the back of calf: lunge posture, toes of both feet are forward, hind legs are straight, and the heel is completely on the ground. Slowly press the front of the thigh forward until the hind leg feels stretched. After 20 seconds, change the other foot.

Knees and ankles: Turn your knees together clockwise and counterclockwise, then open your knees and rotate them outward and inward several times at the same time. Finally, turn your ankles inward and outward several times around your toes that touch the ground.

Good running posture

How to run faster and farther than others under the same physical conditions? The key is the technique of running. Paying attention to running posture is to pursue labor-saving and relaxation, but also to make progress in performance and reduce sports injuries.

Second, an overview of running movements:

Arms: Bend elbows properly (about 90 degrees), hold hands lightly, swing arms back and forth easily, lift fists up to the chest line and hem down to the waist line.

Foot: touch the ground with your whole foot, and never touch the ground with your foot. Relax your feet and don't hook your feet.

Head and shoulders: naturally relax your shoulders. Look forward, don't lean back.

Trunk: Chest out and abdomen in, with the center of gravity slightly forward.

Let's look at the key points of running forward, center of gravity and swing arm from the side:

1, lean forward: when running, the upper body should lean forward slightly, so that the body can naturally move forward under the action of gravity and the inertia of speed.

Make mistakes frequently-the center of gravity is too forward or too backward.

2. Swing arm: swing the elbow forward to the waist with the waist as the midpoint, and then return the fist to the waist. Try to match the rhythm of the swing arm and leg, and coordinate the upper and lower bodies, which is the key to smooth running.

Often make mistakes-hands and feet are the same, elbows are stiff, and they swing inside and outside.

3. Center of gravity: First try to run on the plateau, feel the action of lifting your feet on the plateau, and then lean forward slightly to move your center of gravity forward. You will find that when you relax and land, your feet will naturally fall below the center of gravity. Viewed from the side, it is a beautiful straight line from your head, shoulders, waist to the soles of your feet. I often make mistakes-step forward and push back hard.

4. pace and pace frequency: shortening pace and speeding up pace frequency are good ways to run more efficiently. Try to keep one foot above 85 steps per minute. At first, the speed may be much faster than you are used to. Give yourself some time and slowly speed up the pace. If you get used to it, your feet will mop the floor, your legs will be heavy and your knees will be uncomfortable. Make mistakes often-big step

5, sucking essentials: smooth and rhythmic sucking makes running easier. It is suggested to inhale through the nose and exhale through the mouth, or to give priority to the nose and supplemented by the mouth. If you give priority to your mouth, you will be thirsty easily, especially in the dry season of winter. Inhalation rhythm suggests two steps, one inhalation and two exhalation, which can be adjusted according to personal differences. I often make mistakes-I inhale in disorder and only through my mouth.

Third, cool down.

Don't stop immediately after running. Take a quick walk or a short walk, and then stretch after your heart slows down and your body cools down gradually. In addition to relaxing, you should stretch again to increase the softness, make your muscles more elastic, and reduce muscle aches and difficulties the next day.

In addition to repeating the stretching action introduced earlier, the following actions can be added to stretching during closed-door practice, which is very helpful to improve softness.

Inner thigh and groin:

Arms and back:

Fourth, after running, after running

supplement nutrition

After relaxation 15-30 minutes, it is the golden moment when the body begins to recover. During this period, eating carbohydrates with high glycemic index and proper amount of protein can supplement the sugar in the body and avoid protein decomposition and muscle consumption.

Many women are afraid to eat after exercise for their bodies. In fact, it is very harmful to their health. Their metabolism will decrease because they can't get nutrition after eating. When they wake up the next morning, they will feel tired because they have not recovered well. Over time, they will lose the fun and motivation of running, so proper nutrition after running is very important.

What should I add? Because it's almost bedtime after running at night, you should also avoid eating too much irritating food. Eat some fruits, cereal, yogurt, and drink some fresh milk, soybean milk, juice milk, etc. Are all good choices.

Have a good sleep.

Stretch after running to supplement nutrition. At this time, you should feel happy fatigue.

Take a warm bath, lie on your back before going to bed, raise your legs for about 5- 10 minutes, and finally gently massage from the soles of your feet to your thighs. This "leg drainage" action helps to accelerate blood circulation and eliminate metabolic waste after leg exercise.

In this process, take a deep breath slowly with your abdomen to calm your excited body and mind. If you run fast at night, or run with friends, you may keep your sympathetic nerves excited and sleep well before going to bed. Use the time when your legs are drained to empty your head, get rid of the thoughts of a day's work, take a deep breath, and the beautiful day will be over.

Verb (abbreviation for verb) intensive training plan

Core muscle group training

Running is not just a leg exercise. Core muscle group is the floorboard of muscles around waist and abdomen. In the process of running, the core muscles play a role in stabilizing the body, connecting the upper body and the lower body, and making the movements more coordinated. Good core muscles can also help running movements such as leg lifting, striding, and pushing back, and become a force center, reducing the burden on lower limbs and making you run longer and easier.

Here are a few core muscle exercises that you can usually do at home, 2~3 times a week, and you will see obvious results in a few weeks:

1. Front brace: bend your elbow, with your forearms touching the ground, about shoulder width, and then support your body, with your upper arms at 90 degrees to the ground, your lower body touching the ground with your toes, your body in a straight line, and your hips not sticking up or sinking for 30~60 seconds. Don't hold your breath during the process, keep your posture, inhale normally and tuck in your abdomen. From the head, shoulders, abdomen, buttocks and feet, we should be in a straight line, abdomen and buttocks, with emphasis on the abdomen.

2. Side support: Lie on your side with elbows to support your body, arms perpendicular to the ground, and tighten your hips, with your head, shoulders, hips and feet in a straight line for 30~60 seconds. From the head, shoulders, abdomen, buttocks and feet, you should be in a straight line, and your abdomen should be sandwiched between your buttocks. Pay attention to whether your body leans forward or backward.

3. Bridge: Bend your knees, lie flat, put your feet on the ground, put your hands on your sides, slowly lift your hips and deviate from the ground from your pelvis. At this point, your knees are bent 90 degrees, and your chest, hips and knees are in a straight line. Relax and put them down after 30~60 seconds.

Arrange your running life running plan

Time/times

Step by step is the only way to keep enthusiasm and progress. To get the physical and mental benefits of running, it is useless to fish for three days a day and dry the net for one day. Starting from three days a week according to your physical fitness, let yourself get used to the life of sports, and be prepared for physical and mental stability and no pain. Meet the fun of running.

Don't run too long at intervals, so that you won't be lazy because you have a long rest, and your body will also write down the step-by-step skills. At first, every running time was based on physical and mental pleasure, physical exertion and no overwork. Later, I gradually got used to it and felt that I could run more, so I gradually increased it.

For example, you can arrange running on Monday, Wednesday and Friday, starting at 30 minutes each time; After two weeks, add 5 minutes of running time each time. After two weeks, add 5 minutes. If you feel burdened, keep your current running time. By analogy, follow the step by step, maybe one day you will become a marathon runner!

Sixth, set goals.

After running for a while, you may find that you can add something to make your running life more colorful.

You may start to pay attention to running activities on holidays. Common road races are 5km,10km, 2 1 km and even 42km marathon. It may be a little difficult to choose one that suits your physical condition, so let yourself work hard for this goal. You will find that every run has a special meaning, which will make you more motivated to run, and the sense of accomplishment in completing the race is unparalleled.

You may run for health, or you may want to be more fit. Set a goal, such as losing 5 kilograms, improving basal metabolism and muscle strength through running, reducing body fat, making the weight loss effect the most lasting, and no longer forcing yourself to starve; You will also find that after a period of exercise, your appetite is better, but your figure is more beautiful, so you don't have to haggle over every ounce when enjoying delicious food.

After achieving your goal, don't forget to give yourself some encouragement: buy a new pair of running shoes, go running and travel in other places, and treat yourself with a delicious meal ... isn't this life?

Seven, perseverance

Whether you are working hard for your goal or running freely, there are always busy work, bad weather, bad mood, trivial matters, and so on. All kinds of tablelands make you don't want to go out for a run, but you often regret missing the next night. What should I do at this time?

It is a good way to guide friends to find a tour group. Everyone will encourage each other and "urge" each other. And a pleasant running atmosphere will make you look forward to running after work. You don't have to be afraid of being lazy anymore, because all my friends have gone running and I want to go.

Tips for Beginners Running Two Benefits of Running

1, enhance cardiopulmonary function: running has great influence and function on cardiovascular system and respiratory system. Teenagers insist on running exercise, which can develop speed endurance and promote the normal growth and development of heart and lung. Middle-aged and elderly people insist on jogging, that is, insist on aerobic exercise, which can ensure the full supply of blood, nutrition and oxygen to the heart and maintain and improve the function of the heart. Practice has proved that some middle-aged and elderly people who insist on long-distance running have the same heart function as those who are 25 years younger than him and do not exercise regularly. The same is true of lung function.

2, promote metabolism, help to control weight: overweight and obesity are often risk factors for illness, and less activity is one of the important reasons for overweight and obesity. Therefore, weight control is one of the important principles to keep healthy, especially for middle-aged people. Running can not only promote metabolism, but also consume a lot of energy and reduce fat accumulation. For those weak people with poor digestion and absorption function and light weight, moderate running can activate metabolic function, improve digestion and absorption, stimulate appetite and play an appropriate role in fattening. It can be seen that running is an excellent method to control weight, prevent overweight and treat obesity.

3, enhance the function of the nervous system: running outdoors or in the suburbs has a good effect on enhancing the function of the nervous system, especially to eliminate mental fatigue and prevent neurasthenia. People who insist on running exercise have the same experience, that is, running not only has obvious effects on fitness and strengthening the heart, but also has excellent effects on regulating the internal balance of the human body, regulating emotions and refreshing the mind.

Running exercise is one of the most commonly used physical exercises. Running has many benefits. Sticking to running can also make you more energetic and energetic in your study and social activities.