Don't be impatient when running. Don't set yourself a running goal of 5km, 10km from the beginning, which is unrealistic. Beginners have poor vital capacity and athletic ability. Unrealistic sports goals will only make you feel difficult to complete, and finally choose to give up and never run again.
We should choose a running plan that suits us according to our physique. Beginners suggest starting with the goal of running 3 kilometers. If we feel out of breath and our physical fitness drops during running, we can take a rest and straighten up until we recover.
After running for a month, your cardiopulmonary function will gradually improve and your running ability will also improve. At this time, you can run 3 kilometers at a time, so we can try to increase the running kilometers to 4 kilometers and 5 kilometers. This step by step can achieve the purpose of exercising physical fitness, enhancing cardiopulmonary function and promoting body fat burning.
2. Control the reasonable running speed
In running training, we don't want to run fast, we need endurance running, so jogging is the best choice. Jogging is a kind of sustainable aerobic exercise, which is easier to adhere to and can play the role of burning fat and slimming. However, running fast is an unsustainable anaerobic exercise. It is easy to get tired during running, and the legs will be thick, which is not suitable for beginners to exercise.
When running training, you can choose a pace of 6-8 km/h to exercise. Boys will run faster than girls, and people with long legs will run faster. We just need to find the aerobic pace that suits us.
3. Keep a certain movement frequency.
It takes about 30 minutes to jog for 3 kilometers and 50 minutes to jog for 5 kilometers. Running needs persistence. You can't fish for three days and dry the net for two days. You should keep enough self-discipline and patience, and insist on running at least three times a week to achieve the purpose of exercise.
Long-term running and maintaining a certain amount of running every week can effectively improve cardiopulmonary function. People with strong heart and high lung capacity will be younger, less likely to suffer from various heart and lung diseases, and their stress resistance will be improved unconsciously.
4. Stretch and relax after running.
Don't sit immediately after running. We can walk for 2-3 minutes and then stretch and relax. You can press the leg, stretch all the muscle groups in the leg, relieve muscle congestion and reduce the occurrence of soreness. It only takes 5 minutes at a time to relax leg muscles, improve muscle elasticity and give you a better leg shape.