Warm-up 1, 5 minutes = walking slowly 1 minute+walking fast for 4 minutes.
2, slowly speed up the frequency of the swing arm, at the same time, the frequency of the foot is also accelerated, becoming a fast walk. At this time, the hands swing from both sides of the ribs to the chest. Don't clench your hands, relax, and then put your palms down. This action is a bit like kneading dough, and it feels like pressing down.
3, 5 minutes jogging After 4 minutes of brisk walking, let the pace accelerate and gradually change from brisk walking to running. At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. The movements of the hands can be easily turned back to the sides of the body and then swung rhythmically.
4, 60 minutes of endurance running, and then enter the endurance running stage. The 60-minute running process is challenging for everyone. In the process of running, the most important thing is to learn to transfer the excitement of the brain when running.
Stick to it for a while, and it will definitely have an effect.