All kinds of running methods, everyone has different goals and pursuits for running, so the training methods are different. Running is also the simplest form of exercise that is common in our daily life. Let's take a look at various running methods.

Various running methods 1 1, Yasuo 800

"Yasuo 800" is trained for the marathon, and the result of the race is predicted by running 800 meters.

Yasuo 800 standard training takes the playground running 10 group 800 meters as an example. The time for each group to complete 800 meters is the same, and the rest time for each group is the same as that for completing 800 meters. If you can complete the above standard training, how long will it take you to complete each group of 800 meters, then the last time for you to participate in the marathon is almost the same as 800 meters.

Start Yasuo 800 training 2-3 months before marathon, once a week. Run 4 groups of 800 in the first week, and then add 1 group every week until 10 group. The last training should be at least 10 days before the game, and preferably around 14- 17 days before the game.

2.MAF 180 training method

MAF is the maximum aerobic heart rate. MAF training method has been used to train many marathon and triathlon athletes. This training method is characterized by low training intensity, and it is easy for professional athletes, runners, beginners, women, the elderly and injured athletes to adapt.

MAF 180 is a training method to switch the body to rely on fat burning to get energy, which can effectively promote fat burning, that is to say, MAF 180 is a particularly suitable running method for losing weight!

How to calculate your training maximum heart rate? Subtract your age with 180, and then increase or decrease your heart rate according to your health. If you want to implement MAF 180 training, it is an excellent choice to have a heart rate meter. If you don't have a heart rate meter, you can stop to measure your heart rate during or after exercise.

3. Tolek's Tolek.

The content of Tolek training is roughly as follows: First, jog lightly for 5- 10 minutes as a warm-up, and then run at a slightly faster speed for about 20-30 minutes. On the way, according to the actual terrain of the training ground, you can also accelerate uphill or sprint downhill for 8- 10 times at different distances of 50-65438 meters, and then do it for about 5 minutes.

The whole training process depends on the training objectives, and the appropriate time is 60-90 minutes.

4. Daniels classic running training method

Daniels' classic running training method is that Dr. Daniels uses training points to represent the actual effect of running according to the different intensity of different runners, so that runners can evaluate the effect of different intensity training from the overall stress of running.

Step 5 jog for a long distance

Long-distance jogging is good for runners. It can enhance the contraction force of myocardium, improve the ability of muscle to use oxygen and the adaptability of the body to fat as fuel, thus becoming a powerful source of energy for long-distance running.

During moderate and low intensity exercise, the proportion of fat energy supply is higher. This intensity of LSD training can improve the efficiency of fat energy supply and make your energy supply no longer "stretched" in the second half of the marathon. For LSD, 30- 150 minutes is recommended. Even if you are preparing for a marathon, you must control it within 150 minutes.

I don't know the five mainstream marathon training methods mentioned above, which one do you like best? Is it exhausted and panting Yasuo 800? Or relaxed MAF 180? Or do you want to run more tricks in Tolek? Or is Daniels free to control the intensity of running? Or LSD necessary for weight loss?

You can try it through introduction, which is more suitable for your situation.

Various running methods 2 running skills

Get fully prepared for exercise before running. Exercise can strengthen the body, but if you exercise in the wrong way, it will be counterproductive. If the speed is too fast, the stride is too big, and the feet are placed incorrectly, it will easily lead to sports injuries. Therefore, if you love sports, you must know the correct running skills.

"Forward posture" is the secret of effective running.

This posture can not only reduce the joint burden, but also relatively reduce the exercise intensity and prolong the exercise time. In fact, as early as 1977, Russian athlete Nicholas Romanov invented this running posture, but some critics suspected that running with this posture would increase the burden on the achilles tendon, so it has not been popularized. It was not until five years ago that the British triathlon team began to run in this position. Although the training intensity is reduced, the training effect is better. In addition, a triathlete in Mexico adopted a "forward posture" for two years and won the second place in her age group in the 2002 World Triathlon. Therefore, with the recognition of more and more experts and coaches, more and more people begin to adopt this scientific posture to run. In Europe, there are also special clubs and classes responsible for teaching and popularizing this running posture.

In the "leaning forward posture", the runner leans forward, and his feet do not extend forward, but lift from the ground and fall directly on the vertical line corresponding to the center of gravity. In this way, it is not the thigh that drives the body forward, but the body that drives the thigh to step. Practitioners feel like driving a high-powered car. Instead of feeling tired, they will feel constantly motivated. In addition, some studies show that "leaning forward posture" can also reduce the burden of knee joint by 50%, and the probability of sports injury will be greatly reduced.

Generally, when running, the body will have a forward and upward momentum when the legs are pushed back. Legs swing forward and feet fall in front of the center of gravity.

When running in a "forward posture", the human body will have a strong impulse. The foot is quickly driven by the muscles at the back of the thigh and gently lifted off the ground. Because the human body has no momentum, the center of gravity (usually concentrated on the buttocks) remains at a height. In this case, the step frequency per minute can reach 180 times.

Leg movement: When the foot touches the ground, the foot is just below the knee. Keeping your knees slightly bent can absorb the ground impact and reduce the possibility of knee injury. Keep your body upright and your spine straight when running.

Support most of the weight of the body, shoulders and arms slightly backward, pelvis slightly forward, eyes looking straight ahead.

The arm movement must keep the balance of the body, keep a little distance from the body, and the arm must relax and swing with the footsteps.

Breathing mode: Breathe in while running.

It is important to have enough oxygen. If there is not enough oxygen supply to exercise muscles, it is impossible to exercise for a long time. Abdominal breathing can continuously supply oxygen to exercise muscles, and can also prevent side abdominal pain caused by running.

Through the above introduction, I believe everyone has understood the correct running skills. Correct skills can relax the whole province and not easily lead to fatigue.

Various running methods 3 How to master the correct running posture

When running, if the forefoot touches the ground first or the whole foot touches the ground at the same time, it will cause damage to the tibia and knee joint in front of the calf, which will strongly stimulate the calf muscles and thicken the calf; If the running posture is that the heel touches the ground as much as possible, then roll from the heel to the sole of the foot.

Running in this way can reduce the pressure on the ankle and avoid injury. When the foot touches the ground, the knee joint remains slightly curved, rather than straight, which has a buffering effect on the knee joint and can stretch the calf, but it does not stimulate the calf muscles strongly. This kind of running won't thicken the calf.

When running, we need to use all our leg muscles to jump. Among them, the anterior thigh muscles are mainly used, but the calf muscles are inevitably used. In order to avoid radish legs, you can do some stretching exercises after running to relax tight muscles.

Even if the correct running posture is adopted, female friends will still feel that their calves are "thicker" when they first start jogging. This is because after regular running, their calves are very tired, stiff, stiff and nervous, which makes female friends have the illusion of thickening.

When it comes to running, many people think it is anaerobic exercise, but it is not. Running is anaerobic when it is intense, such as 100 meters, 200 meters, 400 meters and other sprints. Sprinters always land with their forepaws, which makes them run faster and requires strong calf muscles.

Therefore, you will find that sprinters have thick calves. When the running intensity is low and the running time is long, it is anaerobic exercise such as marathon and other long-distance running. They run more than ten kilometers every day, and their legs will only be thinner and more symmetrical, not thicker.

Therefore, in addition to the correct running posture, the slimming method to avoid calf thickening should also adopt jogging with low intensity, rhythm and long duration aerobic exercise, which consumes sugar and fat in the body.

Jog for at least 30 minutes and up to 1 ~ 2 hours. But the speed should not be too fast, the heart rate should be controlled within the heart rate range of aerobic exercise, and it should not be too slow, otherwise it will not play the role of exercise. Jogging for more than 20 minutes can not only exhaust glycogen in the body, but also utilize fat in the body. Because jogging is not very intense, it will not make the body too anoxic, so it will help the consumption of fat, thus achieving the purpose of losing weight.