1, warm-up and stretching are essential. Warm-up and stretching can help you avoid many unnecessary injuries. If you don't know how to warm up and stretch, you can choose to go to major video platforms or sports apps to find tutorials.
2. Pay attention to the adjustment of running posture and breathing. At the beginning of training, pay attention to the practice of running posture and breathing.
There is also a running posture tutorial (how to start? How did the sole land? How to swing your arm? Look where? ), but you don't have to stick to a very standard running posture, as long as your runner is comfortable and not injured. On this basis, you can slowly explore how to make yourself more comfortable and labor-saving.
Breathing rhythm is very important for long-distance running. If you breathe, there are also various ways to breathe online, such as sniffing and breathing, three-step breathing and so on. Just keep trying to adjust and find the one that suits you.
3. The most important thing is the accumulation of running amount. You can run less in the early stage, let your body adapt to the intensity of exercise first, and then gradually accumulate the amount of running and improve the pace.
At the beginning of training, it is recommended to stick to running for 2-3 kilometers, and the pace should not be too fast.
When three kilometers is handy for you, you can start practicing five kilometers. At this time, change the focus of training, focusing on running, supplemented by running posture and breathing.
When you can run five kilometers, your endurance will be greatly improved. The most important thing in the later period is persistence and gradual progress.
4, core strength training Many people only run when they run, and I did the same at the beginning. Later, I found that if your core is unstable, running is very laborious.
Therefore, in daily running training, it is advisable to add some core training, such as squat and flat support.
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5, work and rest should pay attention to your body needs to rest, can not eat fat in one breath, proper rest can make your body in a better state.