Have you ever thought about the benefits of running with heavy load? Many people tie two sandbags to their legs when they run. This kind of load-bearing running is good for our health. I have carefully arranged the benefits of weight-bearing running for everyone, hoping to help you.
What are the benefits of running with load? 1 1, fat consumption
Running with load will make people consume more fat, accelerate their heartbeat, increase the oxygen consumption of the body and enhance muscle strength. Load-bearing running can effectively stimulate people's bones, which is produced by hard force, which contributes to the inflow of calcium, makes bones stronger and delays the loss of bone calcium. Everyone who has been trained by weight has this feeling. After weight training, we will feel very tired, which shows that we consume a lot of energy and body fat in weight training!
2, exercise physical fitness
Load-bearing running can exercise a person's muscle endurance, endurance, aerobic capacity and explosive power. You can do it three to five times a week, not too much. In addition to running with load, you can also achieve the training purpose by running stairs and skipping rope. Pay attention to the rhythm and breathing during training, and do what you can according to your own situation.
3. Enhance cardiopulmonary health
This high-intensity weight-bearing training can enhance our cardiopulmonary function, increase our maximum oxygen consumption, strengthen our oxygen absorption ability, and enable us to provide enough oxygen when running faster and faster!
4. Enhance explosive power
Long-term load-bearing running, our muscles will be effectively trained, and our muscles will become stronger and stronger, so that our explosive power and endurance will be significantly enhanced, which is very helpful to improve our running speed!
What are the benefits of running with load? 2. Precautions for practicing weight-bearing running
1, supporting angles
Because in training, if the foot support angle is too large (it will jump up, control the center of gravity unsteadily and feel empty) or too small (it will limit your' strength' and feel stuck), your starting strength will be affected.
2, need multi-joint support
Because it is load-bearing, of course, it needs more strength support than normal running. Its knee joint and ankle joint are heavily stressed, and the support of the waist is very important.
3. Weight-bearing exercises need to pay special attention to lifting legs and keeping the center of gravity moving together.
People are born to run, so it should be better to practice in a more natural way.
4. Equipment for running with heavy load.
The way to carry the load is very important. The equipment of cross-country running is constantly improved to meet the needs of sports and human structure, and the weight will be attached to a higher position before and after the trunk. It is equivalent to the increased "meat" growing in the "core part", which has little effect on the stability of the center of gravity during running.
5. If you want to improve efficiency, that is, maximize the effect in a short time, you can consider more diversified training methods.
For example, ramp training, pay attention to the vertical direction between the body and the ground when going up and down the slope. The thighs and hips are forced uphill, and the upper body leans forward slightly. Then relax and jog down the slope, and be careful not to land on the heel when going downhill. Repeated several times, the effect is also very good.
Skills of running five kilometers with load
1. Wear appropriate clothes and shoes.
For the 5000-meter load-bearing long-distance running, it is very important to have suitable clothes and shoes, especially shoes. You should choose shoes that are light, wear-resistant and have strong grip, so running will be much lighter.
2. Warm up before the game.
The 5000-meter weight-bearing long-distance running requires high physical conditions, so it is necessary to warm up well, move all joints of the body, and practice counterpulsation, leg press and rotation. , the best is half an hour.
3. The first 1000m is in a good position.
After the starting gun goes off, occupy the position of the inner lane quickly, but don't rush too hard. To maintain strength, we must first be stable and try to keep up with the first legion. Don't worry about others overtaking you, just follow your own pace.
4, 2000-4000 meters to ensure uniform running.
This distance is the key. Adjust your breathing, it is best to run four steps and one breath to ensure a uniform running. You can't run fast or slow, or you will waste your strength. Don't swing your arm too big. It's better to run at your own pace.
5. Finally, 1000m gradually accelerated.
In the final stage, especially around 1000m, the speed should be increased appropriately, but slowly and not excessively, otherwise the body will be overwhelmed. In the final sprint, bite the bullet and lean forward slightly until you finally reach the finish line.