First, running and rhythmic breathing: stronger, farther and faster.
1. "rhythmic breathing": coordinate the timing of landing and breathing in odd mode.
2. Breathing and injury
When landing, the body will bear the impact force of 2-3 times its weight; When exhaling, relaxing the diaphragm and its related muscles will make the core of the body unstable; If you land on your feet when exhaling, you will deal with the strongest impact and the weakest core, thus creating the best chance of injury.
"Rhythmic Breathing" makes the impact generated during running evenly shared by the left and right sides of the body.
Breathe and rest
Keep running hard and don't leave time for your body to recover, and your body will slowly be worn away until you get hurt.
"Rhythmic breathing" can make both sides of the body get a short rest from the instantaneous impact brought by running.
4. Breathing and bifurcation
When exhaling, the diaphragm moves upward, and when the foot touches the ground, the organ moves downward. The tension caused by the two causes diaphragm spasm.
"Rhythmic Breathing" prevents exhalation and landing from always happening on the same side of the body, creating a rhythm of relaxation and contraction, thus preventing the breath from passing through during running.
5. Breathing and exercise intensity
Exercise intensity is the basis of making a training plan, which is usually measured by the percentage of maximum heart rate.
Rhythmic breathing shifts your attention from the cardiovascular system to breathing itself. Immediate feedback is provided through simple physical-mental connection, and exercise intensity is expressed through a set of measurement levels.
6. Breathing and aerobic exercise
Muscles need to consume oxygen and produce carbon dioxide during exercise. The circulatory system brings oxygen and takes away carbon dioxide. When you can't make ends meet, your muscles go into an anaerobic state, and you can't keep this state for a long time-either stop or reduce your strength.
"Rhythmic Breathing" senses the relationship between rhythm, intensity and breathing, and controls the body output.
Second, the peak state of running
1. Respiratory consciousness
The essence of rhythmic breathing is calm, but paying attention to watch data during running will lead to distraction, thus breaking the connection between body and mind. Awareness of breathing leads your attention to peace.
Rhythmic breathing can create "deep concentration": concentrate on adjusting breathing to the best landing mode; Connect the body and mind and estimate the running intensity.
Thinking about running state
When running and rhythmic breathing enter the same rhythm, you can enter a state of meditation: you feel effortless and your mind is separated from running.
At this point, the body and mind are closely combined rhythmically, and they no longer consciously think about what they are doing. Running can also continue easily, smoothly and comfortably, reaching the "peak state".
Third, respiratory science.
1. Respiratory mechanism
When inhaling, the diaphragm contracts and moves down to the navel position, and the external intercostal muscle also contracts and expands the chest space upward and outward; When exhaling, the diaphragm and external intercostal muscles relax, the chest space becomes smaller and the air is pushed out.
2. Breathing control
Breathing, similar to heartbeat, is an "involuntary" activity: the brain regularly sends signals to the respiratory system according to the content of carbon dioxide in the blood, thus triggering breathing.
? The more strenuous the exercise, the more oxygen is needed to burn blood sugar, fat and protein, thus releasing more carbon dioxide. At this time, breathing will be deeper and faster to deliver more oxygen.
Breathing, unlike heartbeat, is a "conscious" activity: you can breathe faster, slower, deeper and shallower; You can breathe through your nose, breathe through your mouth, or both; You can breathe at a certain rhythm, such as taking three breaths first and then three breaths.
3. Breathing and running
By controlling breathing and feeling breathing, the running intensity is measured by breathing intensity, and necessary adjustments are made quickly and smoothly during running to achieve and maintain the best running state.
Fourth, rhythmic breathing.
1. Basic: Abdominal breathing
Compared with chest breathing, abdominal breathing inhales more oxygen, so making full use of diaphragm is not easy to fatigue.
2. Coordination of breathing and pace
Inhalation takes longer than exhalation, so try to let your feet land when your body is most stable, that is, when you inhale; Exhale in turn when the left and right feet touch the ground respectively, so as to avoid exhaling when the same feet touch the ground.
3. Breathing intensity
Measure the intensity by breathing, touch the body directly, get timely feedback, and completely control the intensity and rhythm.
What matters in training is not speed, but intensity. Paying attention to the rhythm can easily lead to overtraining, which will delay your recovery and even make you unable to fully recover.
Breathing mode conversion needs to be judged by feeling, and it can be obtained through repeated practice. Everything starts with concentration.
Fifth, start running.
1. Two common mistakes that beginners make: "running too fast" and "running too far".
Running a comfortable distance at a comfortable pace can make your body adapt gradually and become stronger.
Before you start your running plan, walk for 30 minutes at least three times a week, regardless of the distance.
Warm up and relax
Warm-up before exercise helps the body to prepare for a smooth transition from rest to exercise.
Relaxation and stretching after exercise can make the body smoothly transition from running to rest and avoid muscle loss of elasticity.
3. Running posture: Running is more effective and avoids injury.
4. Start a running plan: start your body and fall in love with running.
5. Treadmill training: It is necessary to have a baby at home.
6. Rhythmic Breathing in Running Training
Running the same route at the same time and intensity every day can make you healthier, but you can't see more results.
1. Training = purposeful running
? In order to achieve a specific goal, it is necessary to maintain the corresponding intensity level every training.
2. Use rhythmic breathing to determine intensity
3. Muscle combination: Each skeletal muscle contains three types of fibers, and their quantity is determined by genes. Training will not increase any fiber types, but it can improve fiber ability.
A seven-day or fourteen-day training program
1. Training period
14 day period =4*3 days short period+1 adjustment day+1 rest day.
How to run every day depends on your running experience, physical fitness level, running volume and time schedule. Running is measured by time rather than distance.
2. Four intensity levels of basic training
Before entering the next level of schedule, you need to complete the current schedule at least twice, and you should complete the upper limit of the suggested training time. It is best to repeat the same cycle 1-2 months.
Miss 1-3 days of training for some reason, and then plan for the next step without making up; If you are absent for more than 3 days, you should start from the beginning.
Eight, the breathing strategy of the game
Successful race = reasonable pace = pay attention to breathing intensity.
1. Five to ten kilometers strategy
1) rookie
[] Keep RBE5 1 throughout to ensure the completion of the competition.
【】 Pay attention to fatigue: the pace is the same, but it feels like RBE52.
【】 If you feel too tired, you can go to RBE3 1 to increase the oxygen intake.
2) Old bird
【】 From RBE3 1, adjust to RBE52 after 1 minute, and keep it to the end.
[] 1 min later, switch to RBE52 and keep it until the end.
[] There is still1.6-2km from the finish line. If there is spare capacity, it can be adjusted to RBE33; otherwise, the deceleration can be adjusted to rbe211.
2.15km half horse strategy
1) rookie
[] starts with RBE5 1 and lasts at least 2/3.
[] If you feel good, increase the pace to RBE52.
[] Adjust RBE52 to RBE3 1 at the same pace in the last few kilometers.
2) Old bird
【 】 starts with RBE3 1 and is later adjusted to RBE52.
[] Keep it for two minutes, and adjust it to RBE3 1, in step.
【】 Evaluate the strength and pace with 1.6km as the unit: return to RBE52 at the current pace and run for 20-30 seconds.
【】 If the intensity is like RBE53, you need to slow down.
[] When you finish 2/3, you can speed up if you have spare capacity.
3. Malaysia-wide strategy
1) rookie
? [] The goal should be to finish the race and always keep the RBE5 1 pace.
? 【】 Pay attention to fatigue: Even if the RBE5 1 pace remains the same, you will still feel tired.
? [] If fatigue occurs before 32km, slow down immediately.
2) Old bird
【】 Start with RBE5 1 and slowly enter RBE52 after a few minutes.
[] Run comfortably on RBE52 and adjust to RBE3 1.
【】 Evaluate the strength and pace with 1.6km as the unit: return to RBE52 at the current pace and run for 20-30 seconds.
[] If you think you can keep it, keep the rhythm and go back to RBE3 1 again.
[] If you feel that it can't be maintained, slow down and return to RBE3 1.
Nine, running slope, cross-country running, cross training
1. Run the slope
? Uphill training helps to increase strength and physical fitness and expand the range of action; Downhill training through "centrifugal contraction", so that muscles are elongated, the body in the adaptation to gain flexibility.
[] Use the slope running training to replace the high-quality training in the schedule.
[] Run the slope on the day when moderate running is arranged.
[] High-quality training of interval running on slopes
When the experience of Schedule A is enough or rises or falls to Schedule B, you can add running slope to the training; Judging whether you overtrained by resting heart rate since this morning: the heart rate increased 10%, indicating that you haven't recovered from life stress such as running.
cross-country race
Complex road conditions force you to control the rhythm; Exercise auxiliary muscles through unconventional movements.
Run at the same time and intensity on roads and runways:
【】 Long-distance, intermittent and rhythmic running: The slope and flatness are similar to the target events.
【】 Easy to run: RBE5 1 the road that can run stably.
【】 Moderate running: You can choose challenging roads, but you need to limit the climbing time to 2 minutes.
3. Cross-training
When you can't run, cross-training helps to maintain your physical fitness. However, when you run again after an injury, you still have to start with basic training.
Choose the rhythmic breathing intensity of cross training to ensure that it is consistent with the original running training intensity of the day:
[] Elliptical machine: It is the closest to running action, and the pace rhythm is also the most similar.
[] Stepper: Do exercises to overcome weight; Try to approach the running frequency of 180.
[] Cycling: The speed is faster than running, so pay attention to controlling the amount of training; When using the 180-200 step frequency, you need to stand and step on the car to ensure your strength.
[] Mini trampoline: a great recovery tool; Lift your feet and knees slightly to reach RBE5 1.
【】 Swimming: Use the stroke rhythm to breathe rhythmically; RBE3 1 is suitable for long distance, easy and moderate training, RBE3 1 is suitable for rhythm and long interval, and then RBE32；; RBE2 1 1 1 for short time intervals.
[] Stroke: Exhale when pulling, and inhale when pulling back; Draw rbe51-52 easily; Touch rbe52-31; Difficult to delimit RBE32-33
X. Strength training and stretching
1. Strength training
Improve the muscles used in running and strengthen core function training.
Strengthen respiratory muscles: increase vital capacity, improve respiratory efficiency, and let more blood flow to the legs.
stretching
Running often without stretching will reduce the flexibility of the body, reduce the range of activities and shorten the stride.
The best stretching time is 10 minutes after aerobic exercise or 15 minutes after training. The stretching method combining active stretching and static stretching is adopted.
fin