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Question 2: What is the easiest way to run? Hello, running is a very good choice for fitness. When running, it is important to pay attention to breathing at a constant speed and waving your arms. It is best to warm up before running-that is, waving your hands and swinging your legs, which is simple but important, before running. Generally speaking, the length of running should be appropriate, preferably short and long, step by step, too short is useless, and it is best to have a breakthrough. Finally, long-term persistence, you should know this!
It's all made by hand, I hope it's useful to you!
Question 3: How to run and land when jogging? Sports medicine experts believe that the best way to land on the forefoot is running. This is because the soles of normal people are arched, and their structures are like arch bridges. Most of the joints of the foot are concentrated in the front of the foot, forming the best elasticity of the forefoot, which can cushion the external vibration and protect the human body; People's feet are wide in front and narrow in back, and the front support area is large, which is conducive to maintaining the balance of human running; The braking ability of the forefoot landing is small, which makes the horizontal speed loss forward less; Landing on the forefoot can lengthen the length of lower limbs, which is also beneficial to increase the stride of running. As we all know, a runner's spikes only have nails on his front foot, which is also because he doesn't need to touch the ground when running. Therefore, in long-distance running, if you want to make the landing action light, labor-saving, elastic, not reduce the running speed, and not easy to get tired, it is best to use the forefoot landing method. It is the most inappropriate to land on the heel first and then transition to the forefoot when running. Because the reaction force generated by the foot following the ground is upward, it takes a long time for the heel to change to the forefoot to push the ground backwards, which will affect the speed of horizontal advancement; More importantly, it's harmful to your health. The gravity that follows the ground with the foot cannot be buffered by the arch of the foot, and the vibration generated is much greater than that of the forefoot, which will cause vibration in all parts of the body, including the brain and internal organs, and easily cause knee joint injury; The heel is often hit hard, which will also damage the subcutaneous fat pad of the heel and cause heel pain. Running with all feet on the ground is generally suitable for the elderly, the weak and the overweight. The way of landing on the whole sole only affects the running speed, because after landing on the whole sole, you can only complete the back pedal after rolling forward and get the driving force to run forward. But for them, the running speed should not be too fast, and it is also feasible to run and keep fit in this way. This is because their foot muscles are weak, their calf muscles are not strong, and their arch elasticity is not strong. If they run with their forepaws on the ground, their center of gravity is too high to be stable and make their bodies shake. If the whole foot touches the ground, it can reduce the pressure on the arch of the foot, increase the area where the foot touches the ground, and enhance the stability, which is conducive to their long-distance running fitness. If you consciously strengthen the elasticity of calf muscles and arch and the exercise of joint ligaments at ordinary times, after a period of running exercise, the muscles and joint ligaments of calf and foot are strengthened, and you can still transition to the way of running with the forefoot on the ground. Running can not only exercise heart and lung function, but also enhance muscle strength. Continuous and effective jogging can also play the role of consuming energy and reducing fat. However, if the running posture is incorrect, it will not only fail to achieve the ideal fitness effect, but may also bring harm to the body. Lu Jinliang, a senior coach of Beijing Xiannongtan Youth Sports Club and a famous world champion coach, summed up some runners' wrong postures and reminded everyone: mistake one: landing on the ground with all feet. Many people are used to touching the ground with all their feet when running. In fact, this landing method is not correct. Because there is no buffer and transition when landing, it is easy to "squat" and easily impact the cervical spine, especially when running on hard ground such as asphalt road. In the long run, it is easy to cause tibial periostitis. Mistake 2: The stride is too big. When people start running for fitness, they always like to increase their stride to improve the exercise effect. In fact, increasing the stride will inevitably lead to long flight time, large fluctuation of the center of gravity, heavy landing force and increased vibration to the human body. When you exercise on the treadmill, you should choose the appropriate speed according to your own ability. Stride and stride frequency beyond one's ability may increase the chance of sports risk. Mistake 3: Internal and external personality. Many people have splayed feet when walking every day. If they still have splayed feet or splayed feet when running, their knees and toes can't keep the same direction, which will increase the burden on the knee joint and easily cause injuries to the knee joint and other parts in the long run. Mistake 4: Look up and watch TV. In order to get rid of athletes' boredom, many gyms have installed televisions above treadmills or machines, so many people either raise their heads or lower their heads when running, which will increase the burden and vibration of cervical vertebrae. When running, naturally keep your head straight and your eyes straight ahead. Mistake 5: Swing from side to side. Some enthusiasts, especially teenagers, like to shake their bodies from side to side when running. They think running like this is "exciting", just like the "swinging" action of riding a bicycle. In fact, this will not only increase unnecessary physical exertion, but also break the linearity of running and affect the speed and effect. So, what should the correct posture be like? In fact, the essence of running is that it is easy to run at an involuntary speed ... >; & gt
Question 4: Is fun run good? How should I run? When should I run 10 minutes at night? ?
According to the recommendation of the American Sports Medicine Association, it is best to keep running for 30-60 minutes three times a week in the evening. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable.
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly.
All sports need warm-up activities, and fun run is no exception. Jiao Wei said that leg press and squats before running can make the heart and muscles move faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively.
When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly.
When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass.
Running shoes need to be changed frequently.
Jiao Wei said that she often saw people wearing little clothes when they started running. Although it may not be cold, it is easy to catch cold when you relax after running, so pay attention to keep warm.
Although the strength of fun run is not great, sports shoes should fit well and the soles should be soft. It is best to wear special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes can't be worn for a year or two, and changing them often is beneficial to correct running posture.
Jiao Wei told reporters that he can run for half an hour after dinner because the running intensity is not very strong. Because this exercise will not affect sleep, it doesn't matter if you don't eat too much at dinner.
If you wash your feet with warm water after running 15-20 minutes, you can dilate the blood vessels in your feet, promote blood circulation and make people fall asleep easily.
People who take running as a means of physical exercise generally choose to run after getting up in the morning, but scientific research results show that running at night is good for health.
After comparing the blood circulation of volunteers after running in the morning and running in the evening, Japanese experts pointed out that running in the morning increased the possibility of vascular thrombosis and easily led to vascular embolism, because the blood cohesion increased by 6%. On the other hand, running at night will reduce the number of platelets by 20%, greatly reducing the risk of vascular embolism.
In addition, the high blood pressure, heart rate and acceleration during morning running are easy to cause overload and affect the exercise effect and health. At night, the sensitivity and adaptability of physical strength and limb reaction reach the peak, the heartbeat frequency is the most stable or low, and the heartbeat and blood pressure caused by exercise rise slowly, which is beneficial to health. Running late can also promote better sleep.
The simplest exercise is running. In recent years, long-distance running is quite popular at home and abroad. Long-distance running is especially beneficial to enhance people's cardiopulmonary function. In the United States, some people even advocate "forced running" to treat heart disease. Long-distance running can get a lot of oxygen, so it may also cure mild neurasthenia. Some people compare running to listening to music, because both can excite the nervous system and bring people fun. Persisting in long-distance running is also one of the effective methods to prevent overweight and treat obesity.
First, the role of running
1, running can protect the heart. Running exercise can keep good blood circulation of coronary artery. For people who practice running for a long time, the coronary artery will not narrow with the increase of age, so as to ensure that there is enough blood to supply the myocardium, thus preventing various heart diseases.
2. Accelerate blood circulation, adjust blood distribution, eliminate blood stasis and improve respiratory system function. Running is a body-building exercise, which can effectively drive venous blood back, reduce congestion in veins and pelvis of lower limbs and prevent venous thrombosis. In addition, running strengthens the breathing intensity, increases the breathing depth, effectively increases the ventilation of the lungs, and has a good impact on the respiratory system.
3. Enhance the function of nervous system, eliminate the fatigue of mental workers and prevent neurasthenia. Running can regulate the excitement and inhibition of the cerebral cortex, and also play a certain role in regulating the internal balance of the human body, regulating emotions and refreshing.
4. Promote human metabolism, control weight and prevent obesity. Running consumes energy and promotes metabolism, which is an excellent way for middle-aged and elderly people (especially middle-aged people) to lose weight. Same as > >;
Question 5: How to run reasonably?
Landing buffer
If you carefully observe other people's running, you will find that many people touch the ground with the sole of their feet and make a loud noise when they touch the ground. The correct action is that when running, the middle foot should land first, and the sole of the foot should not land. This is a kind of protection for ankles and knees to prevent periostitis.
Wave one's arm
Swing arm is to keep the balance and coordination of the body during running, so that the body swings more naturally and conforms to the rhythm of human movement. When swinging your arms, just remember not to put your elbows in front and your hands behind, and swing naturally with your steps.
to chin up and chest out
Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.
breathe
Breathing during running is profound and long. Generally speaking, you can breathe through the nose and nozzle, and you can breathe through the mouth and nozzle when your physical strength drops seriously.
heart rate
Jogging, as a healthy aerobic exercise, should be distinguished from running fast. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is (220- age) ×60%. You can measure the following items correctly while running.
Head and shoulders
Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
Arms and hands
Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
leg
Drive the calf with the thigh, and the knee joint should face the toes. Raise it to a reasonable height and then put it down. Repeat.
Bilegged
Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.
It is not advisable to run before or after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to exercise after meals 1 hour. Running exercise before going to bed is not good, and exercise before going to bed will make the cerebral cortex in a state of high excitement, resulting in adverse reactions such as dreaminess or difficulty sleeping.
However, it is not suitable for doing large-scale exercise on an empty stomach in the morning. If the fitness distance is long, you can drink a small glass of sugar water or eat less snacks first.
"Theoretically, at dusk, the oxygen concentration in the atmosphere is the highest, people feel the most sensitive, have the strongest coordination ability, exert their physical strength and have the strongest adaptability. At this time, blood pressure and heart rate are low and stable, which is indeed a good time for exercise." Experts say, however, this does not mean that the rest of the day is not suitable for exercise.
Different people have obvious individual differences, cardiopulmonary function and physical condition are different, so their exercise time, exercise frequency and exercise mode should be different. It should be said that the best time for exercise is not absolute, and there must be some differences between people. If there are conditions, experts suggest that it is best to consult a doctor according to the health check-up list and your own schedule and diet.
In addition, for office workers in the city, some work overtime at dusk and some rush home. It is very unrealistic for them to squeeze out an hour of exercise every day when they are busy.
In fact, for the vast majority of people with normal constitution, as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed, they can do physical exercise at any other time. If you have formed the habit of doing morning exercises, persistence will certainly benefit you a lot. There is no need to change it to evening exercises.
There is a simple way to measure whether the exercise time is enough and whether the exercise mode suits you: if you are full of energy, have a good appetite and sleep quality after a period of exercise, get up early to take your pulse, and your heart rate per minute is similar or slower than before, then congratulations, which shows that your current exercise amount and exercise mode are very suitable; On the other hand, if you often feel sleepy and have a bad sleep after a period of exercise, get up early to take your pulse, and the number of heartbeats per minute is 6 times more than before, which indicates that you are overworked and should be adjusted under the guidance of a doctor.
In addition, the amount of exercise should not be the same. For example, when running, the starting time should be shorter, the speed should be slower, and the body should adapt to it for a period of time ... >>
Question 6: How does running make people run fast? There is no fixed pattern. As long as the movements of all parts of the body can be coordinated and smooth without causing nervous movements, this is probably an effective running action.
First of all, you should have a good posture; The premise of good body posture is proper muscle strength. Some exercises that can enhance muscle strength, such as sit-ups, push-ups, interactive squats, pull-ups, etc., are conducive to maintaining good body posture and obtaining effective running movements.
The standard running posture is to keep the head and trunk straight, the body is quite relaxed, the head is raised, the eyes are looking straight ahead, the arms are naturally drooping, and the fingers are gently held to the center line of the body. When you step forward, your feet are just below the center of gravity.
Beginners make big mistakes; That is, when the foot steps forward, the position of the foot landing moment is in front of the center of gravity of the body. No matter what body shape, everyone has his proper stride. The method is to correct it through regular practice and attempt.
Other common mistakes include: when stepping on the ground, toes are inward or outward; The body bounce is too obvious; The arm swings too much or from side to side. Running movements should be smooth and natural, and all over-emphasized movements should be minimized.
Never run on tiptoe, it's a common problem for beginners. In this way of running, every time the toes touch the ground, the calf muscles and heel keys bear considerable load, and over time, the calf will feel pain. For endurance long-distance running, it is more reasonable to run on the heel or the whole foot.
The combination of breathing is very important for the speed control of runners. In my experience, it is a good practice to use steps to cooperate with breathing. When maintaining the average speed, the principle is four-step exhalation and two-step inhalation, three-step exhalation and three-step inhalation when accelerating, and two-step inhalation when the oxygen consumption is high.
Power control:
The key to control is to determine the most appropriate workload intensity, that is, running pace. Understand the heartbeat reaction of running first, and then adjust the running speed. Try again and again, it is not difficult to find the right speed.
The formula is: (220- age)-heartbeat per minute at rest ×75%+ heartbeat per minute at rest.
Example: I am 40 years old and my heart beats 80 times a minute at rest.
Then (220-40)-80× 75%+80 =100× 75%+80 =155.
That is, the most suitable training heartbeat for this person is 155 beats/min.
Inexperienced runners run too fast in the early stage of running, and their heartbeat reaction state exceeds the ideal heartbeat, so that they run very hard in the second half.
Therefore, for people with poor pace control, their heartbeat response can be measured five minutes after running, and then their running speed can be adjusted. By practicing this method, you can quickly control the rhythm well. The average teenager's ideal exercise heartbeat can be between 150- 180 beats per minute.
Sports injuries caused by running:
Common running injuries include: inflammation of tibia periosteum, knee pain, muscle strain and even fracture, muscle bond inflammation or fracture. The biggest reason is excessive exercise-too much too fast. Therefore, we must step by step and gradually enhance the motor function.
At first, muscle soreness is a normal phenomenon, because the muscles are affected by new things. As long as the running method is correct, the sore phenomenon will be gradually eliminated.
Warm-up exercises and stretching exercises before and after running must not be omitted, which can not only prevent injuries, but also reduce fatigue and soreness after exercise.
Running training has four basic elements: endurance, strength, speed and rest.
keep patience
If running is regarded as a pyramid, the top events once or twice a year are its pyramid, and the endurance foundation is the tower foundation. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which will adversely affect our running. In fact, we can design our own running plan well, especially to lay a good foundation for endurance training every year.
force
With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Myoprotein > >
Question 7: Are there any tricks or methods for running? I'm not too tired after running. Well, let me tell you something. Longke's answer is very good and close. I think it should be a classmate of sports school or track and field team. You are a girl, so in theory you should tap your endurance. When you say you are physically weak, it must be that you seldom exercise. It is inevitable to practice more and improve, so don't worry.
Your teacher must have emphasized the preparation before running, which should be sufficient, but not excessive. You can also have a proper * * * to ease your nerves and relax.
What Long Ke said is very important for breathing. There should be regularity in this, that is, maintaining a constant speed and controlling breathing and frequency. Try not to breathe through your mouth. If you really can't come, turn around to catch your breath and continue. This can effectively prevent the abdominal pain you mentioned.
Regarding the running action, we must first ensure the correct posture, that is, one is to keep natural, and the other is to coordinate the swing arm. This is very important. Pay more attention when practicing. In fact, when we run long distances, our arms are unconscious. Third, footwork, the best footwork for long-distance running is the forefoot landing, and the hind foot is already halfway. In addition, the interval is slightly more than three-quarters of normal running (in addition,
The problem of distance distribution in long-distance running is generally to run for tens of meters after starting, and then run the first distance at 30% of your 100-meter speed 1/4. This is a warm-up, let your body adapt, and then rush to your second distance at 40% of your 100-meter speed 1/4. At this time, you will be a little tired, but your body has been adjusted to the best state, and then rushed at you at a speed of 30% of your 100-meter speed. The purpose is to buffer and prepare for the final sprint, so that you still have 2/3 of the remaining distance, accelerate to 50%, and finally complete the sprint. You can calculate the time needed. This should be the skill you want, but long-distance running is perseverance. As long as it's not flat feet, it's nothing.
Why does the lower right part hurt after running? That's because you inhale too much air when you run, and the diaphragm in the cavity can't stand it. Half lotus sits up slowly, opens its hands to adjust its breathing, and will soon recover. Of course, upstairs said that drinking honey water might also have an effect. Never learned, never tried. I don't know, hehe, but don't drink water right away, and don't drink so much, just moderate. In fact, you just have a dry mouth after running, and your body doesn't need to replenish water immediately.
Do you have any requirements for your performance? Yes, for sure, it's a moderate size. That's all that matters. Shoes should be light and the bottom should not be too thin, so as not to cushion the knee joint.
If you don't understand, you can send it to my email.
Question 8: How should I run to lose weight? Slow running is the best way to lose weight.
Run for 20 to 30 minutes four to five days a week. It is best to run every other day, or take a day off after running for two days. Running every day is bad for people.
You'd better not stop, because your body is already burning calories. If you stop and run again, it will take some time before you start to consume a lot of calories, so it is much better to run for 20 minutes and run twice at once.
Don't be full or empty before running. Drink less than half a glass of water before running. Don't stop immediately after running. It's best to walk about 100 meters. You can't eat for half an hour after running (to prevent gastrointestinal discomfort) before taking a bath (it's easy to get rheumatism when you are old, which is not good for your heart).
Pay more attention to diet (strongly oppose dieting, just eat less high-calorie foods such as chocolate and ice cream. ) It will be effective in one month, and it will be reduced in almost half a year.
Another suggestion: we must persist, but we should also take a proper rest, preferably two or three days a week.
Also, if you lose weight successfully, you'd better keep jogging. Not only do you lose weight, but jogging is of great help to your immunity and cardiopulmonary ability.
I wish you success in losing weight!
Question 9: How to run on the treadmill is scientific? A safe and effective exercise prescription should include four parts, namely warm-up activities, running activities, muscle strength exercises and finishing activities.
1, preheating activity. 5 to 10 minutes, you can jog for 2 to 4 minutes first, then do some whole-body flexibility exercises, or you can walk quickly and do some stretching activities. A safer and more effective way to practice flexibility is to sit on the ground or lie on the mat for static stretching.
2. Running activities. Quality and quantity must be guaranteed. The so-called "quality" means that the heart rate during exercise should reach the "effective heart rate range" (that is, 60% to 85% of the highest heart rate). The simple calculation method is to subtract the remainder of your age from the parameter 180 (or 170), which is the heart rate that should be achieved during exercise. The so-called "quantity" means running for 20 to 30 minutes at a time (or alternately running), and it is best to exercise 3 to 5 times a week.
3. Muscle strength exercises. Mainly the muscles of limbs and waist and abdomen. You can do unarmed or weight-bearing muscle exercises, such as push-ups, pull-ups, sit-ups, push-ups, weight lifting, etc. Finally, do some relaxation and flexibility exercises for a few minutes.
4. Organize activities for 20 to 30 minutes of endurance exercise. It is not advisable to stop working suddenly or sit down or lie down, because the sudden stop of muscles will hinder the blood from flowing back to the heart, causing cerebral ischemia, and the exerciser will feel dizzy or even lose consciousness. The correct way is to slow down, continue running for 3 to 5 minutes, and do some upper limb relaxation activities at the same time, so that the heart rate will slowly drop.
Of course, you should also pay attention to the following items during running. It is best to do an ECG exercise test to understand your heart condition; Pay attention to step by step, start exercising at an early age, and gradually increase the exercise time and intensity; It is not suitable for outdoor running in bad weather (overheating, supercooling and slippery roads in rainy days). If possible, you can run indoors or exercise on a treadmill. People suffering from arrhythmia, myocardial infarction, asthma, hematuria and sciatica should stop running and exercising only after the doctor agrees to improve their condition.
Question 10: Why do you run counterclockwise? The human brain is divided into two hemispheres, and the left and right functions are different. The left brain dominates the activities of the right hemisphere, and the right brain dominates the activities of the left hemisphere. In daily life, most people form the habit of working, writing and working with their right hands, and the left brain is mainly engaged in advanced thinking activities, which greatly increases the burden on the left brain. In order to maintain the balance of the whole body, the human body must strengthen the function of the left leg dominated by the right brain, so most people think that the left leg is stronger than the right leg. In the competition, most athletes use their left leg as a back kick. When running a corner, the left leg can overcome the centrifugal force of the body and avoid falling inward because of strength and running counterclockwise. The strength of the right leg is less than that of the left leg. If you run clockwise, you will feel unstable and fall easily. People feel this way when skating, cycling, turning and running.