Keep your waist naturally upright when running, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing. The following is the 20 17 running fitness training plan that I share with you. Welcome to read and browse.

To arrange a running training plan, you must first test your physical condition.

A simple cross-step test can tell you your current physical condition. Just prepare 1 clock with second hand, and you can start from a step. According to the test results, you can judge your current sports level.

Step 1: First measure your initial pulse. Put the middle finger and forefinger on the wrist joint under the thumb, measure the pulse 15 seconds, then multiply it by 4, and immediately write down this number.

Step 2: Now take a deep breath, start with your right leg, climb the steps for 90 seconds, and go up and down quickly. Switch legs and repeat the action just now. Feel the pulse immediately after the end.

Step 3: Subtract the initial pulse from the obtained result. If the value obtained is: ① greater than or equal to 35, you have not reached a good state. Let's start with the introductory course. (2) less than 35, the initial state is good. You can start the advanced course right away.

Start safe operation

Both beginners and advanced learners must stretch their muscles before starting, which can effectively prevent muscle injury and protect their heart and health. Similarly, after the end, you need to cooperate with appropriate relaxation activities to let your body cool down slowly and your pulse drop gradually to prevent muscle spasm and accelerate recovery.

Before you start running, do warm-up exercises, walk for 5 minutes, and then do the following three groups of stretching exercises.

1 Stretch biceps femoris, with your right foot on the ground and your toes up. Slowly push your hips back and press your chest forward. Put your hands on your thighs for support and keep your back straight. Move slowly until the muscles feel comfortable stretching. Hold this action for 10 ~ 15 seconds. Then do it in the opposite direction.

Stretch your arms, chest and shoulders, cross your hands behind your head, slightly retract your chin and extend your elbows back. The upper body bends to the right. Hold on 10 second. Then do it in the opposite direction.

3 Stretch the quadriceps femoris: Grasp the right foot with the right hand and gently pull it to the hip, without exerting force. The standing left leg knee is slightly bent. Hold 10 second, and pay attention to the hips facing forward. Then do it in the opposite direction.

Don't forget to relax after jogging. You can walk for about 5 minutes, then do shoulder turns and shake your arms and legs at the same time. Repeat three stretching exercises during warm-up, and finally relax for 3 minutes.

Why stretch?

Stretching can make muscles flexible, help prevent sports injuries, and make the body recover quickly after exercise. Breathe evenly when stretching, and move gently.

A complete running exercise should include walking and running. Walking is usually faster than running. It takes longer steps. Stride your feet, keep your knees slightly bent, and push your arms at the same time. Every step, the elbow joint should be raised from the hip to the shoulder position. Relax your hands and don't make a fist. Shoulders sink. Relax and keep your back straight.

Run like walking, landing from heel to sole, but toes forward. Swing your arm gently. Look ahead when running, not at the ground.

Entry-level operation plan

Each group trains for 40 minutes. As mentioned above, the pulse should be measured immediately after the end of the first stage, which should not exceed 140 beats/minute. If you feel your heart beating too fast, you should continue to walk for a while instead of sitting down to rest, otherwise your blood circulation will drop sharply and your body will feel uncomfortable. Don't run too fast, and you should be able to talk to people in the meantime. Consciously pay attention to your breathing rhythm and running rhythm. Take a deep breath every four steps, take a deep breath with your mouth every four steps, like a steam locomotive? Whoa, whoa, whoa? Breathe out slowly. People over 40 years old or with circulatory system diseases and joint problems, it is best to go to the hospital for examination first and follow the doctor's advice.

Training group 1(39 minutes

Warm up; Jogging 1 min and walking 1 min alternately, *** 10 group; Just relax。

Training Group 2(37 minutes

Warm up; Jog for 2 minutes. Alternate walking 1 min, ***6 groups; Just relax。

Training Group 3(39 minutes

Warm up; Jog for 3 minutes. Alternate walking 1 min, ***5 groups; Just relax。

Training Group 4(43 minutes

Warm up; Jog for 5 minutes. Alternate walking 1 min, ***4 groups; Just relax。

Progressive operation plan

The training time of each group is about 50-60 minutes. Avoid running too fast so that you can stick to it. If you feel out of breath, go for a walk. The pulse should be controlled between 140- 150 beats/min.

Training group 1(52 minutes

Warm up; Jogging 15 minutes. Walk for 3 minutes and then run 15 minutes; Just relax。

Training Group 2(62 minutes

Warm up; Jog for 20 minutes. Walk for 3 minutes and run for 20 minutes; Just relax。

Training Group 3(49 minutes

Warm up; Jogging for 30 minutes; Just relax。

Training Group 4(54 minutes

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