It is best to run several times a week. Generally speaking, it is better to run two or three times a week. If you want to run every day, you'd better control it within five times a week. Exercise can promote the health of the body and exceed the normal load of the body. Exercise can give muscles and internal organs stronger strength, so the body will think that its components are not strong enough, and will organize resources to enhance related functions, so the health level and sports ability of the body will rise.
However, exercise can also bring fatigue to the body, so it is necessary to give the body some time to recover, otherwise it will not only affect the normal work and life, but also cause damage. If the above standards are not met, the exercise effect will not be achieved. For example, people with poor health only run once a week. On other days, you can choose to walk or walk slowly, which can also promote your health.
In short, you should decide the number of running days according to your physical strength, work nature and fatigue. As for whether to run that day, it can be decided and judged according to the degree of muscle fatigue, the feeling when waking up in the morning, the increase or decrease of weight, the good or bad appetite and other factors.
The advantages and disadvantages of running every day and running every other day are basic concepts. Running begins with a purpose. If it's for health, it's simple. Running three times a week, 5 to 8 kilometers each time, is the basic threshold for healthy running, and can be regarded as a healthy person who often exercises. But if you want to lose weight, such a running amount may be difficult to achieve obvious results.
For example, a normal person consumes about 300 calories in 5 kilometers, only 900 calories three times a week, and a full meal is almost the same, which is difficult to have an effect. Therefore, in order to lose weight, you should run 6 days a week (reward yourself one day), 5 to 8 kilometers each time, so you will consume 300 to 450 calories every day on average, and you will find fruitful results after 1 month.
If it is for marathon training, the angle is different. Training courses include simple easy running, pace running with training speed, holiday long-distance running (LSD) and, of course, more complicated interval running. So you will have different training at different stages and think about this problem from different angles:
1, monthly running amount: the basic monthly running amount of marathon training is based on 200 kilometers. If you don't have 200, you shouldn't train (this is heavy, but if you want to run a complete horse), so if you are between 200 and 300, you should run every other day.
For example, run LSD three times a week, twice 10~ 12 km, 1 25~30 km each time. Run four times if you don't have enough. If you run 300~400 kilometers a month, you must run 4~5 times a week, otherwise it will be difficult to achieve this goal; Needless to say, if it exceeds 400, it must be 5~6 times a week (running almost every day).
2, time efficiency: warm up before running, relax after running, take a shower and wash clothes, so if your monthly running volume is between 250-350 kilometers, how should you consider running? For example, after deducting holiday LSD 30 kilometers from 250 kilometers, do you run twice 15 kilometers or three times 10 kilometers on weekdays? For office workers, they should choose to run less times and run longer distances. Under such a monthly running amount, the effect will not be very different, and they will not feel very tired.
3. Training purpose: If you are training a half-horse or a whole horse to maintain your physical fitness, running three times a week is basic training. You can increase your training (only once) before the race 1~2 months, but if you want to improve your endurance in the later period, you may want to consider running more than five times a week.
4, resistance: more than 5 times a week and the monthly running volume exceeds 400, because a lot of exercise produces a lot of free radicals in the body, so the body's resistance and immunity will be greatly reduced, and it is easy to catch a cold or be infected by germs; So running the next day is unlikely to happen. This phenomenon may occur in all-horse races or LSD over 30 kilometers or running over 20 kilometers every day, but it can gradually return to normal within a few hours, so we should pay attention to this problem in the case of overtraining.
In short, the physical load of running the next day is small, so you can have a full rest and not get tired easily; Running every day has a heavy physical load and insufficient rest, and I always feel that my physical strength cannot be restored; However, running every day is skillful, not the same mileage and speed every day. Just like a rubber band has been pulling the same tension, the training effect is limited. So when you run every day, do you realize that you are not tired all day? How to recover your physical strength in continuous training will be the secret weapon of horse racing training, waiting for you to experience it!
How to lose weight by running scientifically 1, Head & Shoulders
The essentials of running-keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest. Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
2. Arms and hands
Essentials of running action-the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees. Swing forward slightly inward, backward? Slightly outward.
Strength stretching-elbow swing arm. Put your arms in a ready starting position in front of each other, and then what? Raise the elbow as high as possible, and then relax the forward swing. With the acceleration of the action, it is getting higher and higher.
3. Trunk and buttocks
Running essentials-keep upright from the neck to the abdomen, instead of leaning forward (unless accelerating or uphill) or leaning back, which is beneficial to breathing, balance and stride.
Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running. Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4, waist
The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
5, thighs and knees
The essentials of running action-thighs and knees push forward, not up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive. Dynamic stretching-front bow. Stand with your feet as wide as your hips. Put your hands behind your head. Bend forward from the hips. Keep your back straight until your biceps feel tense.
6, calf and achilles tendon
The essentials of running action-the foot should fall about a foot in front of the body, close to the center line. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress.
At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint. You can check your footprints when running on the beach for reference.
Dynamic stretching-supporting heel lifting. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel your calf and achilles tendon tense.
7. Heels and toes
Essentials of running action-If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.
Strength stretching-sit down and stretch your ankles. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press down on the ankle until the extensor digitorum and forefoot feel enough tension. Then press your hips. Repeat. The movements should be rhythmic and slow.