The correct way to lose weight by running is to protect yourself while exercising. People with corresponding diseases are not suitable for this kind of exercise. Different people should arrange exercise time according to their living habits. Some sports are not suitable for everyone. Now share the correct skills of running to lose weight.
The correct way to lose weight by running 1 There is no fixed pattern for running. As long as the movements of all parts of the body can be coordinated and smooth without causing nervous movements, this is probably an effective running exercise.
First of all, you should have a good posture, and the premise of a good posture is to have appropriate muscle strength. Some exercises that can enhance muscle strength, such as sit-ups, push-ups, interactive squats, pull-ups, etc., are conducive to maintaining good body posture and obtaining effective running movements.
The standard running posture is to keep the head and trunk straight, the body is quite relaxed, the head is raised, the eyes are looking straight ahead, the arms are naturally drooping, and the fingers are gently held to the center line of the body. When stepping forward, the foot is just below the center of gravity of the body.
Beginners make the mistake of striding too long; That is, when the foot steps forward, the position of the foot landing moment is in front of the center of gravity of the body.
Other common mistakes include: when stepping on the ground, toes are inward or outward; The body bounce is too obvious; The arm swings too much or from side to side. Running movements should be smooth and natural, and all over-emphasized movements should be minimized.
Never run on tiptoe, it's a common problem for beginners. This kind of running method, every time the toes touch the ground, the calf muscles and heel health are under considerable load, and over time, the calf will feel pain. For endurance long-distance running, it is more reasonable to run on the heel or the whole foot.
respiratory rate
The combination of breathing is very important for the speed control of runners, and it is a good practice to use the number of steps to cooperate with breathing. When maintaining the average speed, the principle is four-step exhalation and two-step inhalation, three-step exhalation and three-step inhalation when accelerating, and two-step inhalation when the oxygen consumption is high.
Strength control
The key to control is to determine the most suitable running intensity, that is, the eliminated rhythm. Understand the heartbeat reaction of running first, and then adjust the running speed. After repeated attempts, it is not difficult to find the right speed.
The formula is: (220- age-heartbeat per minute at rest) x75%+ heartbeat per minute at rest.
Example: If the age is 40, and his heartbeat is 80 times per minute at rest, then (220-40-80) x75%+80 =100× 75%+80 =1550, that is, the most suitable training heartbeat for this person is/kloc-per minute.
endurance training
Every runner is eager to improve his endurance, but endurance has two different meanings. For beginners, it means running farther, while for experienced runners, what needs to be improved is speed endurance-the ability to run more miles continuously at a certain pace.
To train endurance, you can try to "lock one target at a time". The main point is to step by step, insist on training, be patient, and don't rush for success. This method is suitable for any runner in any situation-from a novice who wants to run four times around the community to an expert who can train his endurance from 10 km to 12 mile and then to 20 miles in just 36 minutes to prepare for the marathon.
This step-by-step training method conforms to the physiological structure of human body. What you need to do is to train slowly and steadily, regardless of your current endurance level. It can be arranged in the training plan to increase the weekend long-distance running mileage of 1km every week, for example, from 5km to 6km, 7km, once every four weeks, then to 8km next week, then to 9 km, and so on.
Strength training
With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.
No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles.
Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are. Arms can keep their stride effectively because they move their legs rhythmically like metronomes.
Increase the strength of the upper arm through simple push-up exercises. Don't do push-ups too fast, pay attention to the width of your arms and strengthen your back, shoulders and arms. All these parts will play an important role in the final stage of long-distance running. Don't do too much at once, just do it four or five times at first, and then gradually increase the number with the increase of strength. The advantage of doing push-ups is to provide resistance with your own weight, and you don't need to invest in any facilities.
Another important muscle in running is the abdominal muscle. A weak and flabby abdomen means that in the final stage of long-distance running training and competition, your stride becomes smaller, your chest becomes smaller, and the total amount of air delivered to your abdomen decreases. In addition, because of the poor strength of abdominal muscles, it may involve the waist muscles opposite the abdomen.
The solution is to do sit-ups regularly in a planned way. This exercise will exercise the muscles of the back, waist and abdomen. The simple way to integrate strengthening upper limb strength into daily running is to do it like doing exercise after running every day. Start doing 10 sit-ups, 5 push-ups, 20 arms flexion and extension, and increase to 12 sit-ups, 6 push-ups and 24 arms flexion and extension after two weeks.
Strengthen the running power as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run in the mountains. Training for mountain running can start slowly. The ideal mountain running, the length of the mountain road is 400 meters, and the slope of the mountain should not be too steep, which can not only exercise the back pedal strength of the leg, but also not make the muscles too nervous. Secondly, try to run up the hill. Because when you run downhill, the impact on your feet, impatience, knees and legs increases (about 4 to 5 times your weight). When running uphill, the impact will be much smaller, which is more conducive to strengthening the strength of the thigh and helping to stretch the achilles tendon. When you run down the hill, you should reduce your stride.
Increasing speed
For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down quickly from top to bottom; Take part in competitions, etc. Speed training is available to everyone, especially the elderly, because it maintains gait and good biomechanical structure of human body, which will gradually disappear with age.
There are three ways to improve the speed:
1, increase the stepping frequency.
Step 2: Step up
3. Increase the step frequency and stride length.
The first method is better than the second method. The increase of stride will lead to excessive stride, which will cause some biomechanical problems and sports injuries.
Speed training, especially track and field, should be a step-by-step (painless) training to improve the pace frequency and stride length. Step by step is very important. Speed training in track and field is very important for developing speed sense, and it also provides an opportunity for improving running posture.
Necessary rest
In running, many runners have laid a good foundation in training endurance. Some runners coordinate their speed and endurance well. However, few runners take rest seriously. There is enough evidence to prove that rest is the most important thing compared with endurance, strength or speed.
Running has brought us many benefits, and these benefits are all paid by us. In running, this price is the repeated process that muscle tissue in the body is constantly destroyed and reorganized. Endless running will eventually lead to muscle injury. In running, we think that injury and overuse mean the same thing. And muscle tissue is stronger after rest than before.
In order to keep us healthy and run better, we need to follow some basic principles when running.
1, run a few days less every week.
2. Use some low-intensity training every week instead of running 1 day or 2 days. Such as swimming and aerobic exercise.
3. Add some walking activities to your running training.
Stretching, yoga and massage are all planned.
5. Apply the same theory to your daily life. We should learn the art of rest and relaxation just like studying and working. By learning to rest and relax creatively, we can recover our body and mind and become stronger.
Improper running is likely to bring us sports injuries, such as inflammation of tibia periosteum, knee pain, muscle strain and even fracture, muscle bond inflammation or fracture. The biggest cause of these discomforts is excessive exercise-too much too fast. Therefore, running must be gradual, and gradually enhance the motor function. However, the initial muscle soreness is a normal age phenomenon, because the muscles are stimulated by new stimuli. As long as the running method is correct, the pain will gradually disappear.
It is worth mentioning that warm-up exercises and stretching exercises before and after running must not be omitted, which can not only prevent injuries, but also reduce fatigue and soreness after exercise.
The correct way to lose weight by running 2 Misunderstanding 1: Losing weight depends on a lot of aerobic exercise.
Fact: Your body is an efficient machine. Simply put, if you do a lot of aerobic exercise, it's good for your heart. If you want to do endurance training, aerobic exercise will be suitable. But if your goal is to lose weight, what you need to increase is strength training. The combination of strength training and aerobic exercise is equivalent to consuming more calories, which will make you lose weight faster.
Myth 2: There is an ideal running form that all athletes should follow.
Fact: The form of running varies from person to person. In addition to swinging your arm, leaning and rhythm, you have to slowly find a running method that suits you.
Myth 3: Hunger during exercise means you are losing weight.
Fact: Sports need a lot of support from protein, and they need a nutrition catering plan that suits them.
Myth 4: Exercise can lose weight, and you don't need to pay attention to recovery or intake after exercise.
Fact: When your body is hungry, what you need most is to replenish energy. In particular, carbohydrates and protein should be supplemented in a specific proportion. If you don't replenish it in time, you will probably face the risk of eating when you are hungry in the future.
Myth 5: Running at a relaxed pace is a waste of time.
Fact: In your normal practice, simple running should be the main part. It makes blood flow to muscles and restores body function. Simple exercise can be used as a bridge and a new beginning of body function.
Myth 6: Only after more than 30 kilometers of training can you help you complete the whole horse race.
Fact: Unless you are a high-level marathon runner, the training of running 30 kilometers is risky. After 30 kilometers, the heat consumed by your body needs a long recovery period. In marathon training, you don't have such a long recovery time.