Running skills
Here are some running skills for you. As we know, we all learn to walk from childhood, then learn to run, and then learn to run after stumbling. Actually, the way we run is very important.
Correct running movements or long-distance running will bring you great help. When we walk, we naturally move our arms forward. We don't raise our arms very high, but bend our feet and let them fall naturally. When you enter the running stage, you must remember a few points.
1. Adjust breathing to help speed up.
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.
When running, we all start from walking and slowly increase the speed, and then the pace should be gradually accelerated with breathing.
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 a programmed operation of human machine, not just gnashing your teeth. By adjusting breathing, you can make running time last longer and exercise effect more obvious.
2. Take a deep breath to relieve fatigue
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. This is extreme. But if you stop here, you won't get a good exercise effect. In fact, the emergence of poles is mainly because the transition from static to high-speed motion requires an adaptation process.
This process is also a process of mutual adjustment between the respiratory system and the motor system of the body. Actively adjusting breathing can help people get through the physical limit quickly, and then stick to it and continue to exercise.
When the pole appears, it is necessary to slow down, deepen breathing, help oxygen and carbon dioxide fully exchange in the alveoli, and increase the exchange area. When the discomfort is relieved, it is necessary to speed up the breathing frequency and accelerate at the same time.
After half an hour to 40 minutes of exercise, the second pole may appear in the human body. For athletes, it is necessary to adjust the exercise intensity and breathing frequency at this time; For ordinary people, it is suggested to stop exercising and have a rest at this time.
Breathe through your nose and mouth at the same time
When people first started running, the speed was very slow and they were in the warm-up stage. At this time, the body's demand for oxygen is not great, and it can be dealt with by breathing through the nose. With the running distance getting longer and faster, the body's demand for oxygen will increase greatly. At this time, breathing through the nose alone can no longer meet the needs of oxygen supply.
If you only breathe through your nose, it is easy to cause respiratory muscle fatigue. Therefore, it is necessary to cooperate with the nose and mouth to increase the supply of oxygen and relieve the tension of respiratory muscles.
Pay attention to how to breathe through your mouth in winter. Generally speaking, the mouth should be slightly opened, the tip of the tongue should be close to the upper palate, and cold air should be sucked into the mouth from both sides of the tip of the tongue to have a warming process for the cold air, so as to avoid directly inhaling the trachea and causing cough discomfort.
When exhaling, the tip of the tongue is released from the upper jaw, allowing the hot air to be ejected from the mouth smoothly. Summer is not necessary. But you can also use this technology when running on the road or in other places with poor air quality.
Running skills and precautions are often ignored by people, and not paying attention to these problems may lead to sports injuries. Mastering some breathing skills during running can make you feel relaxed during running.
Now you have mastered the running skills in running at various speeds. Let's look at some of its health benefits.
The benefits of running
1 eye
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2. Neck, shoulders and spine
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Heart
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. Blood
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5. Lung and respiratory system
Long-term long-distance running exercise can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, make the amount of ventilation larger every time and enhance lung function.
6. Liver
During a physical examination, the medical examiner called the intern to his side and said, look, this is a healthy liver with clear veins on its surface, which is rare now. Running to eliminate fatty liver has been verified by many runners and is very effective.
7. Abdomen
A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness instructors' suggestions and exercises such as abdominal ripper that are widely circulated on the Internet can help you make your abdominal muscles stronger, but you still need aerobic exercise such as running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
8. Waist and hips
The change of running on the body is first reflected in this position. Many runners have had this experience. After running for a while, they didn't lose weight obviously, but their bodies improved obviously, especially their waistlines became more beautiful.
9. knee
Some people say that running only hurts one knee, which makes sense. Most people who insist on running are more or less troubled by knee injuries. But I learned from the communication with many runners who have been running for more than ten years that they will encounter the same problem when they first start running. Some people's knees hurt even if they walk fast, but with the gradual accumulation of jogging and strength exercises, their knees are getting stronger and stronger.
10, muscle
People who run regularly not only look strong and elastic, but also have changes in muscle tissue, and the distribution of capillaries in a certain volume of muscle will be greatly increased, which is more efficient for comfortable oxygen and nutrients. I wonder if it has something to do with runners being more cold-resistant.
1 1, gastrointestinal tract
Middle and long-distance running makes people full of optimism, which helps to increase appetite, strengthen digestive function and promote nutrient absorption. Of course, what is even more enviable is that you won't get fat if you eat it.
12, muscle
Long-term middle and long-distance running can strengthen the respiratory muscles, heart muscles, neck muscles, chest muscles, arm muscles and muscles of waist, buttocks, thighs, calves and feet, making it difficult for muscles everywhere to accumulate metabolites such as lactic acid or carbon dioxide. Running can be said to be the foundation of all sports, which will have a positive impact on your participation in other sports.
13, skeleton
Long-term middle and long-distance running can improve the strength of each joint and the softness of ligament; And increase the strength and density of bones to prevent people from suffering from degenerative osteoporosis in old age. Look at the old man in every marathon, and you will know how strong the bones of long-distance runners are.
The correct way to lose weight by running.
To lose weight by running, you need to prepare a pair of comfortable and shock-absorbing running shoes and a foot pad (the kind placed at the door). The floor mat is to avoid disturbing the neighbors downstairs. Everyone should also pay attention to never running barefoot, otherwise it will do great harm to your feet.
1, the in-situ running weight loss method is broken down into 1 hour continuous leg running, plus upper body exercise. The single arm swing in traditional running is a very boring thing, and it will be very tired to keep 1 hour with a single arm swing. So the correct running method can better promote weight loss.
2, 5 minutes warm-up = walking slowly 1 minute, walking fast for 4 minutes. At the beginning, you can let your arms swing on both sides of your ribs while watching TV, and your feet will walk slowly in the same place. It takes about 1 minute to walk in the same place, so that your body can move first.
3. Then, slowly speed up the frequency of the swing arm, and at the same time, the frequency of the foot is also accelerated, becoming a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't make a fist, relax, and then palm down. This action is a bit like kneading dough, and it feels like pressing down.
4, 5 minutes jogging, brisk walking for 4 minutes, to speed up the pace, and gradually change from brisk walking to running. At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. The movements of the hands can be easily turned back to the sides of the body and then swung rhythmically. You can transfer your excitement to TV and turn running into an auxiliary exercise to watch TV, so that you will find yourself less tired.
5, 60 minutes of endurance running, and then enter the endurance running stage. The 60-minute running process is challenging for everyone. In the process of running, the most important thing is to learn to transfer the excitement of the brain when running. Remind everyone that it is best not to choose slow-paced TV dramas, otherwise running will be surprisingly tiring. It is suggested to choose fast-paced film and television works.
Six benefits of running to lose weight
1. Running is the most effective exercise for cardiovascular health care and disease prevention.
2. Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere.
Running is a low-cost sport, and it doesn't cost a dime.
Running is the best way to relieve stress.
In any method of losing weight, nothing can burn calories faster than running.
6. Running is a very flexible sport and can be started at any time.
skill
Lose weight step by step, don't rush for success.
You can't eat a fat man in one breath, nor can you lose a thin man in one breath. So don't rush for success, just start running 1 hour, and you can gradually increase the amount according to your physical condition. Remember, when you feel unwell during running, you must stop and give your body a necessary rest before exercising.
Conclusion: Running is a sport that people often choose. Children's sports can promote bone growth, young people can lose weight healthily, and middle-aged and elderly people can enhance their physique and avoid diseases such as hypertension and diabetes. Through the above introduction of running skills and some benefits of running, I hope everyone can master the methods correctly and make their bodies healthier and more beautiful.
Hello, running every day is something you should be proud of, because no one will continue to do one thing for a long time, whether it is fitness, learning English or life, most people will end up doing it in a hurry. If you can keep running, even for more than a year, you are the best in the crowd. When you encounter difficulties, take this thing to encourage yourself and make yourself better.
Secondly, people who have long-term running habits are of standard figure and full of energy.
Abundant physical strength is the material basis for a happy life and efficient work.
Finally, running for a long time will change your character and make your character more patient. You will understand that no matter how far it is, you can reach it step by step with your feet, and you will reconsider the process of setting goals and achieving them. Keep running, and running will bring you more than you think.
First of all, thank you for asking. Running is the simplest form of exercise, which has many benefits for the body. This is good aerobic exercise. We just need to do what we can every day, work out the amount of exercise that suits us, and stick to it for a long time, and the benefits of running will gradually be reflected.
Keeping running is good for the heart first. Sticking to running will give you strong heart and cardiovascular system functions. When the oxygen intake is increased, the oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is naturally greatly improved. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis. Secondly, it is good for the lungs and respiratory system. Long-term long-distance running exercise can strengthen lung function and increase vital capacity. Regular long-distance running can develop lung respiratory muscles, so that the air exchange will increase every time and the lung function will be enhanced. Third, it is beneficial to the neck, shoulder and spine. People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Proper jogging requires a straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical vertebrae and shoulders. It can strengthen neck and shoulder muscles and protect bones. In addition, it is positive and meaningful to exercise and strengthen the muscles of abdomen, waist and buttocks, and running is also a good exercise choice to keep fit. Of course, running accelerates blood circulation, promotes metabolism and makes people refreshed to some extent. But all this must be achieved within a reasonable range of motion. Only basic posture, well-fitted sportswear and running shoes can get twice the result with half the effort. It is also recommended to warm up properly and move joints before running to avoid injury. Don't leave, sit or lie down after running, walk slowly for a while, and don't drink a lot of water right away.
I hope the above answers will help you.
Thank you for inviting me! Of course, running every day is good for your health? I am in poor health, so I seldom go out for a run every day. thank you
Methods/steps
Hello, I'm glad to answer your question. I'm Yan Jianchao, fitness coach of Sepp.
Running belongs to aerobic exercise. Because of its convenient operation, it is deeply loved by the majority of fitness enthusiasts. People who jog regularly are less likely to get sick than those who don't exercise. Jogging can not only promote metabolism, but also improve muscle endurance. Jogging for more than 20 minutes every day has the following advantages.
Enhance cardiopulmonary function
Research shows that running training can enhance respiratory function, improve vital capacity and improve human inspiratory and expiratory ability; In this way, the human body can take in more oxygen and promote metabolism. Jogging can enhance myocardial contractility, accelerate blood circulation, facilitate the discharge of metabolic waste, reduce static heart rate and prolong heart life.
lose weight
When jogging, the energy-supplying substance in the body is mainly fat. Long-term persistence can achieve the effect of losing weight. It is recommended to jog for more than 30 minutes at a time, and the effect will be better.
Expel toxin
Jogging can accelerate metabolism, delay the aging of body functions, and expel toxins from sweat and urine.
Relieve psychological pressure and assist in the treatment of depression.
When running, the cerebral cortex secretes dopamine, a hormone that makes people feel happy. Studies have shown that dopamine can effectively treat and prevent depression and greatly reduce psychological stress.
Keep your eyesight.
When running, your eyes will always look straight ahead to improve your eyesight.
Enhance bone mineral density
Research shows that 1 ~ 3 times a month for about 20 minutes of running training. Compared with people who don't do exercise training, the bone density will increase by 5% ~ 8%. Running more than five times a month will increase the bone mineral density by 12% to 18% compared with non-exercise people.
If you work hard enough, this information package will definitely turn you from a small white to a "big cow"! Come and get the information package!
Running (jogging) for a long time will really have a great influence on a person. This change can be said to be from the inside out. The external change is slimming and shaping, while the internal change may be temperament, improving mood, improving physical fitness and immunity. Running (jogging) often does a lot of good to a person. Let's share it with you today and see which one you value most.
Someone always asks, running is so tiring, why do so many people like it? If you haven't started running yet, listen to Dong Niu telling you that after you keep running, you will encounter these wonderful things.
1, bid farewell to the belly
University of Dublin research report: Running for 30 minutes can make 140 pounds of adults burn 39 1 calories, compared with 277 calories by cycling and 272 calories by tennis. In other words, 40% people will lose your stomach faster.
2. "bulletproof" bones. According to the National Osteoporosis Association, three times a week 15 minutes of light jogging is enough to reduce my risk of osteoporosis by 40% for the rest of my life.
4. Exercise suitable for all seasons. Rain, cold weather, hot sun, windy-these are not reasons not to run. Take a step and see it as another challenge. Running is an activity tailored to the unpredictable climate.
5. feel happy. Andrew mcculloch (CEO of Mental Health Fund) said: "Mild to moderate exercise can naturally release phenolphthalein that you feel comfortable, thus helping to relieve stress and make you really happy."
6. own the world. Morning running is the most precious and authentic experience-when the world is still sleeping, you will be the first person to set foot on the first snow on the road; The empty street belongs to you and only to you, and you will monopolize the glory of the rising sun without sharing it with others.
7. Increase sleep time. Medical researchers at Stanford University tested patients with chronic insomnia and asked them to run for 20-30 minutes every other day. What is the result? The time required to fall asleep has been reduced by half, and the sleep time has increased by almost an hour.
8. It's great to win the prize. Medals are not just for Olympic athletes. Take part in a competition, complete it, and you will get your medal and hang it on the shelf in the closet as proof of your hard work.
9. Enjoy snacks without guilt. Increasing salt intake is rarely recommended by doctors, but a few days before the marathon, this is what you should do-give you enough reason to munch on potato chips. The salt in it helps to prevent hyponatremia (a symptom of insufficient sodium intake due to drinking a lot of water, which may lead to dizziness, illness and other rare diseases, and even death).
10, the stool is unobstructed. According to experts from Bristol University, the benefits of running extend directly to you ~ Dr. Ken Heaton, a gastroenterologist, said, "Exercise helps to reduce the time for food to pass through the stadium, thus reducing the water absorbed by the body and making your feces softer and easier to excrete."
1 1, strong, avoid seeking medical attention. Cath-Collins, chief nutritionist at St. George's Hospital in London, said, "Moderate exercise makes immune cells more active, which can defeat the invasion of the virus." A study by the University of Northern California shows that people who jog for 0/5 minutes every Friday will get sick like sedentary people for half the time.
12, travel around the world. What other sports can have the opportunity to travel around the world in the name of fitness? From new york to Rio de Janeiro, the marathon allows you to enjoy things you have never seen before in this island country. This is the most worthwhile ticket.
13. No operating instructions are required. If you can walk, you can run. Looking back on your childhood, you will realize that running is one of the most natural instincts of human beings.
14, protect the heart. Purdue University found that regular running can reduce the risk of heart attack by 50%.
15, let time come back to you. Whether you roughly arrange a time in your mind or input it into your mobile phone, daily training is the main pastime of the day. This helps you to arrange other things you need to do, which are usually divided into "before running" time and "after running" time.
16, a breakthrough in creative work. Writers, musicians, artists and similar creative professionals take running as a breakthrough and make urgent decisions. Provide fresh oxygen for gloomy and troublesome things, make your mind generate, and give you a messy breathing space of "real life".
17, quick thinking. Researchers at the University of Illinois found that running can improve the heart and lung health by only 5%, which will increase the intelligence test scores by more than 15%.
18, become an all-around athlete. Whether you want to stay in shape like Jenson Barton, the champion of F 1, or finish the cruel 12 round like Amir Khan, running is the starting point.
19, the ultimate heat killer. Find a suitable slope and take a deep breath (under the slope instead of at the top) to start your running training. You will burn 40% more calories-on average, a 150-pound runner will burn 1299 calories on a slope of 10, and get stuck with 922 calories on the flat ground.
20. Make you different. Millions of runners around the world pass on their belief of "being healthier" to fund-raising activities for the poor. The Flora-London Marathon is the largest annual fund-raising activity in the world, which has raised up to 400 million pounds for charity. If this can't make you feel warm inside, what can?
2 1, improve your sex life. According to a study by Cornell University in the United States, male runners can be 2 to 5 years younger in terms of sexual ability, while women can also postpone similar menopause. At the same time, Harvard University found that men over 50 who run for three hours a week are 30% less likely to suffer from impotence than those who don't exercise.
22. Substitutes for harmful habits. Such as smoking, drinking or overeating, said William glasser, author of Good Habit Addiction Publishing House. The result: you become a happy and healthy person, adding good habits to your life instead of getting rid of them.
23. End the boring life. Daily chores can be arranged in running activities in many ways. In this way, any action has two purposes-more importantly, one of them is what you like.
24. Explore new shoes. Exchange running shoes with running friends, try on shoes, experience your favorite three pairs, and finally decide your choice. Now you have the shoes! This is really the beginning of a wonderful feeling.
25. The joy of discovering a new route. Today, if you run to the left instead of the right, you will be surprised to see a wonderful scenery and a quiet place you never knew. So you can imagine how many running routes are waiting for you to explore here.
26. The understanding of competitors is the first. The game is about to start, and what you see is the face you met last time. Out of respect for each other and in response to the coming challenge, you all nodded to each other. People won't understand. You've been fighting in the dark.
27. Satisfy your desire to walk. There is no better way to learn about a new city than to put on your running shoes and jog in the street. In addition to helping you find your way better, it can also make you more energetic after traveling, adjust your biological clock in any new time zone, and halve the time to adapt to the new environment.
28. I feel "hi". By scanning the brains of runners before and after running, psychologists at Bonn University in Germany discovered the fact that "phenolphthalein" in the front and peripheral areas of the brain (related to controlling emotions and stress) secretes more kinds of hormones for anesthesia and sleep.
29. You will get a true friend. We all go through different stages of life, including when we run less. You may get a job that needs more time. You may have to spend more time taking care of the children. Or you just go on vacation or take regular breaks. It doesn't matter. Running will adjust itself according to your situation. Best of all, running is always available when you need it.
30. Data don't lie. There is nothing wrong with running from one distance to another. How much you pay, how much you get.
3 1, the running club can save your life. After nine years' research, Harvard Medical School found that the people who have the most friends have reduced their mortality by as much as 60% by lowering their blood pressure and strengthening their immune system.
32, quickly eliminate physiological problems. According to Dr. James Fleming, the author of Never Overcoming Lower Limb Fat, running is superior to any other exercise in shaping thighs and buttocks, and can really "squeeze out" stagnant fat.
33. Enhance your "lion roar". When running, adults consume 10 times as much oxygen as people need in front of the TV. Jogging regularly for a period of time will strengthen the cardiovascular system, make your heart and lungs work more effectively and get more oxygen when needed.
34. Burn more fat.
Mark-Simpson, a sports physicist at the School of Sports Science at Loughborough University, said: "Even after running for 20 minutes to half an hour, you can still maintain high calorie consumption for several hours."
35. Escape from death. Researchers at Royal College London compared more than 2,400 pairs of twins and found that even if other factors such as body mass index (BMI) and smoking were not excluded, the "physiological age" of jogging for 30 minutes three times a week was nine years younger.
36. Self-discipline. No matter running or living, you can achieve something as long as you work hard. The most successful people are those with average intelligence but a lot of training.
Everyone here is an outstanding player. You are behind in the game, but you still insist on gritting your teeth, and you will win the most cheers. You deserve it. After all, you have been running longer than others. Are there any other sports where the laggards get as much praise as the winners? Running is for everyone, not just those with talent.
38, the figure has no effect at all. Running is an excellent exercise, suitable for people of all shapes and sizes. There are almost no restrictions.
39. Self-control. No matter what kind of pressure you encounter in your work and life, you can finally decide to run more and less. Whether it's the rush before dawn, the adjustment of lunch time, or the release of pressure at night. It's all up to you.
40. Help give birth to children. Researchers at the University of Michigan in the United States said that regular exercise during pregnancy can make delivery easier, simpler, faster, and feel better after nine months.
4 1, ironing wrinkles. Regular running can reduce the traces of time. Christopher-Rowland-Payne (London Medical Center, UK) analyzed that "accelerated blood circulation can deliver more oxygen and nutrients to skin tissues more effectively and eliminate harmful toxins." He added, "Exercise creates an ideal environment in the body to optimize the production of collagen in skin care and help reduce the appearance of wrinkles."
42. Go on a trip. You never know what you will find. You never know what you will see. What's more interesting is that who knows what kind of ideas will be ignited in his heart. When you put on running shoes, today's running can even change your life in ways you never thought.
This question and answer comes from Gudong.com.
As a runner, I am honored to share with you my experience and feelings when I first started running!
20 18 is a year full of pain. At that time, the weight was 164 kg, and the work was not satisfactory. The person I like doesn't like myself! Because I am too fat, wearing glasses is very Mona, and I have a hunchback and no sunshine temperament!
For this failure, I am determined to exercise! The way to choose is running. When I first started running, it was really difficult. I just ran a few laps, my chest is stuffy and my legs and feet are sore! Because of emotional problems, I spent this difficult time, and I began to run slowly for several kilometers.
Break through again and again, fight again and again, and fight against yourself again and again. In the last year, the weight has been reduced to 136, and now it belongs to the slightly fat type!
In this respect, I got the following benefits:
1, I stopped wearing glasses after running! Explain that running can improve your eyesight and gradually improve your temperament!
2. I don't hunch so much anymore, which means running can improve the straightness of my back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. I am no longer panting, which means that running will make your heart and cardiovascular system powerful! Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. My blood pressure is no longer at the upper limit, which shows that with a strong cardiovascular system, the blood quality of runners is better than that of ordinary people, and the adaptive changes of the body to long-term long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5.20 18 didn't get sick. I used to go to the hospital three or four times a year because of minor illnesses such as colds! Explain that running can improve our immunity! Enhance people's resistance!
6, lose weight, from 164 to the present 136, indicating that running is also very effective for losing weight!
7. Become confident. Every time you run, you exercise your patience, and you will feel confident after every run.
Running has many benefits. What are you waiting for?
Let's find it together and run together!
Self-disciplined people seem hard, but they are the freest people!
Life is always full of accidents. I hope those bad accidents are just a false alarm, and the good things that I have been looking forward to can always come as scheduled.
Come on!