For those who are never used to running, you can take a walk every day at first, and then add some jogging after a week or two; In a week or two, pay equal attention to walking and jogging, and finally run slowly. After running, there are still several questions. One is how far you can run, the other is how fast you can run, and the third is how many times you can run.
How far can you run? How far you can run depends on how many kilometers you can run comfortably. How comfortable is that you can keep up physically, you don't need willpower to persist, and you won't be tired to lie down after running. An exercise time should not be too long, 10 minutes or 20 minutes, or the distance to run in stages. For example, if you run 2000 meters, divide it into two or three sections, each section is 1000 meters and 800 meters, and have a rest in the middle, which will not cause excessive fatigue, but also achieve the purpose of gradual exercise.
How fast can you run? How fast you can run depends on whether you can breathe or not. When you start running, you can usually respond by breathing through your nose. After running for 5 minutes, 10 minutes, many people will feel chest tightness and asthma and can't run. At this time, they should slow down, breathe deeply and breathe through their mouths and noses. When the discomfort is relieved, they should breathe faster. After running for a while, when you want to speed up, you should also start by adjusting your breathing. Take a deep breath when accelerating, extend the breathing time and speed up the pace. By adjusting breathing, you can make running time longer and exercise effect more obvious.
How many times can I run? How many times can you run? Usually, it is recommended to take a day off after three long-distance runs every week to refresh your body. If you have to run every day, you can also mix some sprints with long-distance running, or walk slowly to help your muscles recover.
For a person who just started running, what matters is not what you want to achieve, but how to keep you moving. When you try to start running training, or plan to return to running, it is something to congratulate.
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Answer: For beginners, the functions of nerves, heart, lungs and muscles have not been adapted, so don't exercise excessively. You can practice running, running and jogging alternately first. You can also practice the distance to run in sections. If you run 3000m, divide it into two sections, each section is1500m; Run 10000 meters, divided into five sections, each section is 2000 meters, with a rest. This will not cause excessive fatigue, but also achieve the purpose of gradual exercise.
Does fat-reducing exercise have a relaxing effect on the skin?
A: Pure fat reduction, only aerobic exercise, less muscle will make the skin inelastic, lack of water and dull skin. Therefore, it is recommended to increase muscle without oxygen. If you really want to lose fat, muscles are essential, and the reason is no longer said. High metabolism is the best choice for fitness.
How to eat dinner in fitness?
A: Don't eat high-calorie foods such as rice, pasta, meat and eggs at night, and don't eat foods with high sugar content, such as corn and vermicelli. Because these are easy to accumulate fat and difficult to digest. If a person's stomach is not good, poor digestion affects sleep, and it is easy to get sleepy in the morning.
So try to be vegetarian at night, such as oatmeal, millet porridge, cereal, broccoli, fish, spinach, carrots and other vegetarian dishes. Nutrient-rich food should be eaten at breakfast and lunch, and it is good to eat simply at night.
How to eat thin belly?
1, eat more beans
Beans are rich in protein and fiber, which can absorb excess fat in human body.
2, drink plenty of water: in order to eliminate the small belly, you must ensure adequate drinking water every day, drinking water can be carried out several times. The purpose is to detoxify the body.
3. Eat more green fruits and vegetables: replenish energy for the body and provide essential vitamins and minerals for the body.
4. Pay attention to the intake of protein.
The better sources of protein are: fish and shrimp meat, chicken and duck meat, with low fat content, rich nutrition and high protein content, which is helpful for the growth of muscles in the body and the burning of abdominal fat. You can try to choose these kinds when eating meat.
For most people, running is a very simple thing. As long as you have a pair of sneakers, spread your legs. If you have time, run for a while. If you don't have time, increase the intensity and run faster. There's not so much pressure.
Actually, it's not. If beginners want to achieve fitness goals without getting hurt, running is really particular. First of all, when running, every time the human body jumps and lands, its own weight will give the ground a vertical downward impact force, and the ground will give the human body an upward reaction force. This reaction will be eliminated by the buffering of muscles and joints, but if the impact force is too large or improperly buffered, this reaction may cause damage to bones, joints and muscle ligaments, especially knee injuries.
Secondly, the heart rate and blood pressure increase faster than ever before during running. If a beginner suddenly increases the speed or intensity of running, his heart will be overwhelmed, and in severe cases, it will easily lead to vomiting, fainting and even sudden death.
Third, beginners generally don't have an effective way to breathe. When the speed is fast, the slope is steep or they are nervous during the race, they will feel short of breath, out of breath, and then their legs will be weak and their whole body will be weak, and even they will have symptoms of being out of breath or having side abdominal pain, so they can't continue running.
Improper running has so many hazards, so how can novices avoid running?
Grasp the general principle of gradual progress, arrange the intensity and time of exercise reasonably, and make the body strong during exercise. 1, gradually transition from walking to jogging. Walk for 30 minutes at first, and then increase it by 5 minutes every week until you can walk for 60 minutes in one breath; At this time, you can increase your walking speed. For example, if you can walk 4 kilometers in 60 minutes this week, then you will try to walk 4.5 kilometers next week until you can walk 6 kilometers in 60 minutes. Next, you can insert 5- 10 minutes of jogging into the 60-minute brisk walk, and the increase of this jogging time must be the same as the previous brisk walk. On the premise that the overall exercise time of 60 minutes remains unchanged, you can increase it by 5 minutes every week until you can jog all the time.
2. The number of exercises per week gradually changes from exercising every other day to exercising 4-5 times per week. Our muscles, joints and bones will bear a certain impact during running, which may be damaged if the intensity is high, but the body is gradually loaded and may be able to bear it if it continues to exercise, so we must give the body enough rest and recovery time after exercise, and it is in this kind of exercise, rest and exercise that our body becomes stronger and stronger.
3. Don't pursue speed too much. Beginners mainly run fast and jog. After the body gradually has a certain athletic ability, the running speed will naturally increase.
For beginners, mastering the amount of exercise is indeed a very important issue. Running too little can't achieve the effect of exercise, and running too much is too heavy for your health and easy to get hurt. Therefore, if we run step by step and strictly follow the principle that the amount of exercise and exercise time this week should not exceed last week 10%, we will definitely become a healthy runner.
I may be more experienced at this point, and here is my answer (if you like the essence, you can directly read the summary part at the back)
After May 20 18, I gradually reduced my running due to work reasons and some personal factors. I stopped running completely in September of 20 18, and this state didn't begin to recover until February of 20 19. I haven't run for six months. When I run again, I almost look like a novice. You can't run ten kilometers in one breath, which is very tiring and high speed.
Then in February, 20 19, my personal condition improved and I began to regain the habit of running. The first run was 1 1 km, the time was 1 hour 26 minutes, and the pace was 7 minutes and 52 seconds.
For friends who often run, this speed is simply unsightly, but no one knows what it feels like for a person who hasn't run for three months to suddenly finish running 1 1 km, just thinking that he is very good, but actually very weak.
At that time, the goal was 10 km, but the running became slower and slower, and then it simply ran to a state where it could not run at all, that is, 1 1 km. At that time, I seriously doubted whether I had a problem, and then I rested for almost ten days. Because this sudden 1 1 km was still a long distance for me at that time, and it was painful to run down, so it took a long time to recover. The next single run is 6 kilometers and the pace is more than 8 minutes. What I want is not to be too fast.
The second time, I ran 10 km, with an interval of 4 days and a pace of nearly 7 minutes. The next time I jogged, I pushed the distance to 15 km, and the pace was almost 7 minutes. Two days later, I ran 10 km, and the score was 1 hour 6 minutes. After that, my state was much better than before. Have a rest after running, and then jog, so you won't be tired. Now I can run half a horse for more than two months, and my performance can reach two hours. I think my state these days is actually similar to that of a novice.
It's a little messy above. Let me briefly summarize how beginners run step by step.
The first stage: don't be too fast, jog first, then start running for 3 kilometers first, and then increase it to 5 kilometers if there is no problem. After two weeks, it will increase to 6 to 8 kilometers. In the meantime, you may be tired after running the 78th kilometer, but you can grit your teeth and stick to it. After two weeks, the distance of 8 kilometers will increase to 10 kilometers. When you run 10 km effortlessly, congratulations, you have entered the stage of running white. In the first issue, remember not to hurry, the picture will die quickly. This period will take about one and a half months to two months. As long as the weight is normal, there is basically no problem in sticking to it.
The second stage: you can easily run 10 km with a score of 60 to 70, and then you can try some comprehensive running, mainly including jogging, interval running and strength training. Jogging runs at your relaxed speed 10 km to exercise your endurance and cardio-pulmonary ability. Intermittent running exercises your speed, and strength training increases your running stability. During this period, you can spend two months practicing properly. Later, you can exercise speed and endurance at the same time.
The third stage: On the basis of the second stage, try long-distance training, 15 km to 20 km, and remember to give priority to jogging. Meanwhile, you can run at a certain speed.
The fourth stage: If it is a regular running exercise, stop at the third stage. If you want to run a marathon, you can increase the distance and time in the fourth stage, mainly jogging. At the same time, one of strength training, interval running and pace running can't be left behind, and the monthly running volume is kept at about 200 kilometers. If you persist for three months, running a marathon is basically no problem.
About pain: during this period, you will get some injuries. As long as it's not an unbearable knee injury, basically don't worry. If you feel uncomfortable, take a rest for a few days. These are normal phenomena, and they are the only way for you to go from a novice to an old bird.
About shoes: If you want to keep running for a long time, a pair of running shoes that fit you is necessary. You can't run well, but you can reduce many injuries.
The above is a personal answer, welcome to communicate ~
Hello, I'm glad to answer this question.
Running will bring us many benefits. Throughout the country, many people take part in running every day. However, running looks simple, but after running, there will be many problems waiting for us and we need to solve them one by one.
So, how should a beginner run step by step?
We can start jogging and running step by step.
Jogging can help us build a strong aerobic foundation, improve our cardiopulmonary ability, endurance, muscle strength and maximum oxygen uptake, thus improving our running ability.
The standard of jogging is to be able to have a simple conversation with people while running.
We can start running from 3 kilometers (take weeks as the training unit. )
The first week. Usually run 3 kilometers, don't stop halfway during the running. Run 4 kilometers on weekends. Run for three days and take a day off.
The second week. Usually run 4 kilometers, don't stop halfway during running. Run 5 kilometers on weekends. Run for three days and take a day off.
The third week. Usually run 5 kilometers, don't stop halfway during running. Run 6 kilometers on weekends. Run for three days and take a day off.
The fourth week. Usually run 5 kilometers, don't stop halfway during running. Run 7 ~ 8 kilometers on weekends. Run for three days and take a day off.
Week five. Usually run 6 kilometers, don't stop halfway during the running. Run 8 inches on weekends. Run for three days and take a day off.
Week six. Usually run 6 kilometers, don't stop halfway during the running. Run on weekends 10. Run for three days and take a day off.
If we run step by step, we can run to 10㎞.
We'd better run for 40 to 60 minutes in the usual jogging process, so that the exercise effect is the best.
We may not be able to run for 40 minutes at first, but with the strengthening of running ability, we can finally run for 40 minutes.
Because everyone has a different pace, some people don't have to run 10㎞.
Except jogging itself. We should also pay attention to strengthening strength exercises in peacetime. Strong motivation can help us run more stably, faster and more easily.
You can do some training actions such as flat support, push-ups, squats, belly rolls, heel lifts, and frog jumps to enhance your strength.
And warm-up before running and stretching after running are also necessary.
Warm-up and stretching for at least ten minutes at a time can not only help us further improve our running ability, but also prevent sports injuries.
I believe that after gradual practice, it won't take long for the subjects to reap the benefits of running through jogging.
Therefore, my answer to the question raised by the subject is:
How do novices run step by step? First, it can be increased weekly, and you can run three or four times a week, in which you choose to run the longest distance in one day. The increase of running volume takes three weeks as a cycle, and the longest distance in the first two weeks increases continuously. In the third week, you can restore the running amount to the longest distance in the last running cycle and have a rest run. The maximum distance per week can be increased by1-2km.
"If you don't lose weight in May, you will be sad in summer." Now, summer has come quietly, and some people feel "sad" when they see the meat on their bellies. Walking meetings, international marathons ... more and more sports opportunities around us have made many people start to take action.
Anti-injury warm-up before running and stretching after running
"If you don't lose weight in May, you will be sad in summer." Now, summer has come quietly, and some people feel "sad" when they see the meat on their bellies. Walking meetings, international marathons ... more and more sports opportunities around us have made many people start to take action. In addition to hiking, some people also take running as the main way to lose weight, and the number of kilometers of "punching in every day" in WeChat circle of friends has also increased.
But any sport needs scientific and reasonable planning and arrangement, and running is a sport that needs special attention. In the process of running, if the method is biased, it is really possible to "go astray."
It's important to start taking a slow rest. When some runners experience the happiness brought by running, they begin to try to run exhausted every day and ignore the rest. But the muscles of the body need rest and recovery, and continuous exercise will interrupt the growth of muscles and even cause injury. It's best to take a day off after a long run to refresh your body. You can also mix some sprints or other relatively relaxed exercise methods in long-distance running to facilitate muscle recovery. For a person who just started running, the important thing is not to make your body more nervous and feel sore the next day, but to keep exercising.
It is extremely important to adjust the frequency and take a deep breath through the nose and mouth during running. Regular breathing can relieve fatigue. Just started running, the speed is slow, and the demand for oxygen is not great. You can deal with it by breathing through your nose. When you run to 10 ~ 20 minutes, many people will be unable to run, feel chest tightness and asthma, and feel weak in legs and feet, and want to stop. At this time, you should slow down, breathe deeply, and breathe through your mouth and nose. When the discomfort is relieved, it is necessary to speed up the breathing frequency and accelerate at the same time.
If you want to get better exercise effect in running, you must speed up the running process. When accelerating, people often find it difficult, and some people even bite their teeth to force their thighs. This method is wrong. Running acceleration should start with adjusting breathing, generally two steps at a time; Take a deep breath when accelerating, lengthen the breathing time, and adjust the pace frequency to three steps, one breath and three steps, and improve the speed by changing the frequency.
In addition, when people with poor physical fitness accelerate, they should start with small steps. Running acceleration is also the programmed operation of human machine. I don't just bite my teeth. By adjusting breathing, you can make running time last longer and exercise effect more obvious.
Warm-up before running and stretching after running are the only ways to avoid injury and activate your body. When the body is in a cold state, it is not only unable to exercise well, but also easy to get hurt. Generally, you need to warm up before running, and then stretch when your muscles are hot. The most suitable warm-up is to walk for 10 minutes, and then start stretching. When stretching, move slowly and focus on the stretched muscles. If it is excessive, it will cause muscle pain.
Be kind to your health after running. In order to reduce the excitement caused by exercise and recover as soon as possible, it is generally necessary to jog-walk-stretch and never stop. After strenuous exercise, all organs of the body are in a state of extreme excitement, and the blood flow of the heart is much higher than usual. At this time, if you sit down immediately, it will easily lead to poor blood circulation at the compression site, causing muscle spasm and even shock. Therefore, don't stop suddenly after running, slow down slowly, and you can combine running with walking. Then stretch your legs, twist your waist and eliminate muscle tension, and your heart will relax. Stretch more than usual after long-distance running or high-intensity speed training.
Compared with other sports, choosing a pair of suitable running shoes lasts for a relatively long time, so it requires higher comfort of shoes and has a great influence on people's ankles, knees, arches and other joints. The damage caused by this continuous impact is continuous infiltration. Although it will not appear immediately, if the damage accumulates to a certain extent, it will break out, with serious consequences and difficulty in recovery. The fitness coach pointed out that professional running shoes are not only more comfortable, but also can effectively protect some important joints, so it is necessary to buy professional running shoes.
When choosing running shoes, it is generally necessary to choose one of shock absorption type or stable type. The simplest and easiest test is the so-called wet foot test: first soak your feet in water, then dry them with a towel and step on a mark on the floor. Observe this mark, and you will find three situations. There is little or no contact between the front and back areas of your feet, which means that you belong to a high arch, usually varus foot, and you need a pair of running shoes with cushioning effect. Footprints are C-shaped and have a certain arch, which means that your feet are normal, and you need a pair of stable running shoes, which have certain support and shock absorption, and cushioning running shoes are also suitable for normal feet; You can hardly see the arch in the footprints, which means you have flat feet. You need a pair of controllable running shoes, or you can choose a pair of stable running shoes.
Hello, as a beginner, the most important key to running step by step is to set appropriate goals for yourself.
What is an appropriate goal? If you haven't run before, just run for ten minutes for the first time, and it won't make you feel too difficult or stressed. I'll run in ten minutes, so I won't be too tired. After running, you will feel that you have completed a running task. Next time you run for ten minutes, you will want to gain weight in a week. When you gradually increase to 20 minutes, it will increase to 30 minutes. You will find that you have started running for 30 minutes, which is also a sense of accomplishment. Please note that not many people can jog for 30 minutes at a time, but this goal is not difficult for you to achieve, is it?
Similarly, if you let yourself run for 30 minutes for the first time, it is very likely that your interest in running will be greatly reduced, because running for 30 minutes for the first time will make you feel tired and out of breath, and you will be very resistant to letting you run next time.
This is step by step, you let yourself feel the joy of progress, you let yourself feel a sense of accomplishment slowly, and then slowly add more to yourself like an addiction.
It's hard to run, but it's not difficult. Everybody knows that. However, it is still difficult to run purposefully, such as trying to lose weight by running. I think most people run for these purposes, right? In this case, we should re-recognize running, and we should not take it for granted that running does not require learning, and we can do everything.
As a beginner in running, it is very correct for the subject to have a step-by-step consciousness. I have seen too many people trying to imitate others' running skills and body movements. From the beginning, most of these people will run by themselves. Beginners of running must put safety and injury first.
So what should beginners pay attention to at first? How to run step by step?
I am an old bird with running experience of 10 years. I have experienced both the running career you are experiencing and the running career you are about to experience. Next, I will share some running feelings that I think are more important, hoping to help beginners.
1, a pair of suitable running shoes is very important. I believe all runners know the importance of running shoes, but I often see people running in sandals. If you want to take running seriously, you'd better not do it. If you want to run, you must first have a pair of running shoes, preferably with anti-seismic, cushioning and rebound functions. These functions can minimize the risk of injury. Don't be reluctant to part with that few hundred dollars. When your ankle hurts and your heel is inflamed, you will know that it is worthwhile to spend more money.
Running shoes should not only have the functions of earthquake resistance, shock absorption and rebound, but also be comfortable and breathable, otherwise they will be like me.
2. Warm-up before running, like doing many things, must be done. Running should also be divided into three steps: warm-up before running, stretching during running and stretching after running. Here I only emphasize warm-up before running, because this is the most easily overlooked step for many people. Warm-up before running directly affects your running quality and goal completion.
For most people, warming up before running only needs to move their ankles, knees and hips. My usual practice is to move these three parts clockwise and counterclockwise for 30 times, and then do several groups of leg lifts and lunges leg press.
Jog for a short distance first, don't try to be brave. The author of How to Breathe When Running says in the book, "The most common reason that forces many people to give up running is that they run too fast at first and too far."
I believe many runners are the same. When I put on a satisfactory outfit and put on running shoes with 1000 yuan in Shuang Yi, my heart will swell-I can't run in this outfit 10 km.
There's no need to be brave. In our real life, not many people can really run 10 km. When I started running and jogging for a short distance, I just felt like I was panting, which means the speed was too fast.
4. Don't care too much about other people's running skills, and try to find your own skills in practice. Like many beginners in running, I began to study how professional athletes swing their arms, how to be stable, how to breathe and so on. It turns out that almost everyone has their own running methods, and they are all well-founded, so I am dumbfounded. Which one should I learn? Which is the most correct?
In order to avoid this kind of trouble, it is suggested that beginners should not care too much about other people's running skills, run first, and then explore slowly during running, how to swing their arms more naturally, how to keep more comfortable, how to breathe more easily, and master their own set of skills. In this process, you will inevitably step into some pits, but this is also the process of learning more.
5. With a goal and a plan, you can keep running. At first, you need a clear purpose and a careful plan, because people are lazy. Unless you love running very much, it's hard for you to keep running for so many years like me.
On the premise of safety, under the condition of limited time and energy, jogging for about three and a half hours a week is most suitable for beginners, and such intensity is also easy to develop running habits. If you want to run effectively, you must persist, preferably for 5 years. 10 years.
To sum up, novices must have a step-by-step awareness, put safety and injury first, and then consider buying a pair of running shoes with anti-seismic, cushioning and rebound functions to reduce the risk of injury. In order to improve the quality and completion of running, it is necessary to warm up before running. Don't try to be brave according to your own situation. It is best to jog for a short distance at first, and then gradually increase the intensity.
In fact, there is no recognized standard for running. Don't care too much about how others run, don't pursue professional running skills too much, and explore a set of skills that suit you in practice. As for professional running skills, we just need to refer to them.
To take running as a lifelong thing, you need to make a clear goal and a detailed plan in your running career, which will help you quickly develop the habit of running. Once you can keep running for three years, you will find that your life can be more exciting.