warming-up
It usually takes 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.
Running activities
This part is the core content and must be guaranteed in quality and quantity. 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.
Muscle strength exercise
This is mainly aimed at some muscle groups that have not been fully exercised during running, 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.
Complete the activity
After endurance exercise for 20 to 30 minutes, it is not advisable to suddenly stop or sit down or lie down, because sudden stop of muscle movement will prevent blood from flowing back to the heart, leading to cerebral ischemia, and athletes will feel dizzy or even unconscious. 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.
Running place
The best place to run is the plastic track. But the plastic track is boring, so the dirt road and asphalt road are also good, and the worst is the cement road. Good running shoes are needed for dirt roads, asphalt roads and cement roads. The softer and more elastic the road surface, the better, and the less impact on knees and feet.
Plastic is better than dirt road, dirt road is better than asphalt road, asphalt road is better than cement road, and cement road is better than bluestone road. If you run more than 15 km, it is suggested that asphalt road and above are the best roads.
Don't run in rainy days to prevent lightning from slipping. The road after the rain is a little dry, not so slippery, so you can run, which is very cool.
operational mode
Generally speaking, if you take running as a warm-up exercise, it is better to jog and run forward at a constant speed, control the breathing rhythm, take a bigger step, and appropriately increase some elbow stretching exercises. If running is the goal, then you don't have to run in a straight line or at a constant speed. It can run in the form of sinx function, and it can accelerate and decelerate without stopping.
If it is a long-distance race, choose to run with your feet. If it is a sprint, choose to run with your toes. I believe everyone knows this, because if you run on tiptoe, your feet will crack and hurt on the floor.
Sprint pursuit of speed, tiptoe landing, short time, easier than others, so please choose different ways according to different long-distance running or sprinting.