Method 1: roll
1, go running outside. Right now. Put on a pair of running shoes and go out to run. When you start running, your body will be uncoordinated and your muscle movements will be awkward. This is normal. Keep running until your legs look like lead and your chest rises and falls. For beginners, running for 5 to 10 minutes will be like this. You don't need running shoes to start running. A pair of old sports shoes will do. Once you feel you want to stick to this sport, you can change a pair of shoes.
Wear comfortable clothes when running. Put on gymnastics shorts and short sleeves. Wear a sports bra if necessary. Don't wear too tight clothes.
Running around. You can run near communities, parks, driveways and campus runways. As a sport, the biggest advantage of running is that you can run anywhere, not necessarily in the gym.
Expert tips
Taylor courville
Professional runner Taylor courville is the brand ambassador of Solomon trail cross-country running shoes. He has participated in the 65,438+00 and 2065,438+08 Crystal Mountain Marathon in ultramarathon, Nepal.
Taylor courville
Professional runner
As ultramarathon and mountain cross-country runner Taylor courville said, "Really, the only thing you need for running is a pair of good running shoes."
2. The way of running is better. Relax and run in a natural way. Swing your body, walk comfortably, lean forward slightly and stand up straight, and keep your feet off the ground when running, so as not to sprain your toes. Every runner's gait is slightly different, because everyone's figure is different, so you should find the posture that suits you best. Avoid strenuous exercise, land gently, and reduce the pressure on knees and joints.
Find the right pace. The latest scientific research shows that the toe, middle foot and heel landing in turn is a natural evolution of living things, so don't deliberately change it. This landing sequence makes you run faster and suits you best.
Relax your upper body. Stiffness will reduce your flexibility and make you run more slowly. Keep your center of gravity focused, relax your shoulders and bend your arms 90 degrees.
3. Take a deep breath. You can breathe naturally or concentrate on your breathing skills. Some people say that the best breathing technique is to inhale through the nose and exhale through the mouth through the lungs. The nose is a good filter, especially when running outdoors. Breathe through your nose so that your mouth won't accidentally eat bugs. Venting through your mouth will make it easy for you to expel carbon dioxide and heat from your body.
4. Stretch when you go home. Although it is debatable whether stretching before running is good or bad, stretching after running is definitely beneficial. Stretch each muscle group for about 15 to 20 minutes at a time. The muscle that should be stretched most is the leg muscle. Standing more than ten centimeters away from the wall, leaning against the wall (one foot is closer to the wall and the other is about one meter) can feel your muscles stretching. Then switch feet and repeat.
Bend your knees, lift your feet, and get close to your ass. Hands up, feet up, close to your ass. You should feel the front thigh stretched. Accordingly, you can also put your feet in the air and keep your knees behind your toes until you feel your thighs stretched. It's good for your knee, and it won't put pressure on the tendons and ligaments around your knee that may cause injury.
Stand in front of a table or fence (as high as your ass) and put your feet on the table or fence. You can feel the back of your leg being stretched.
Method 2: Develop habits.
1, run at least 3 days a week. This can train your endurance; Running once a week is not acceptable. You can take a break between runs to regain your strength. If you deviate from your original purpose and run regardless of your health, then you may be defeated by running. Rain or shine, cold or hot, you should run. But be sure to wear the right clothes.
Drink plenty of water before running and don't eat too much.
2. Increase running time and distance. As time goes on, force yourself to run longer distances and more time. If you run 10 minutes in the first week, 15 minutes in the second week and 20 minutes in the third week. You will soon find that you can run farther and farther. To build endurance, you can try the following strategies: don't worry about speed at first. In fact, if you really run slower than you expected, then you shouldn't run. You should build up your physique first. After that, you should gradually reduce the running time and increase the running distance. Don't compare with others yet.
Running and walking alternate. Don't stop your training when you feel you have to stop. You can walk for a few minutes and then continue running. Repeat every 30 to 40 minutes. Next time you run, run more and walk less in the same cycle. Finally, you can reach the point of running the whole course.
Run a short distance. Running for a short time can exercise muscles and enhance endurance. In long-distance running training, you can mix some short-distance sprints. Time with a stopwatch. You can start from the 400-meter sprint; Run four or six times. Try to run in a shorter time the next day. Then with the increase of endurance and physical strength, the distance increases.
3. Mark your favorite running route. Repeating the same route day after day will bore you. Try running in forests and neighborhoods you've never been to. Changing places in two or three different places can keep you interested in running. The running place should be convenient. Find a place near home, work or school to run. You can train when you go to work in the morning or get off work at night without being disturbed.
When driving to work or school, bring running equipment, so that when there is a traffic jam, you can run all the way to your destination until the traffic jam is relieved.
4. Don't give up too early. After running for a while, I may not want to run. You will ask yourself, is the current training interesting? Why do you need to be so tired? Hold on for at least two weeks before giving up. After forcing yourself to run for a few weeks, you will feel more relaxed, faster and have more fun. Eventually you will realize that you don't want to miss the beauty of running.