Introduction to running

I was going to write a Running Guide, but I found that my level was far from that of ordinary runners, so I changed it to "Introduction to Running", mainly to share some small experiences with some friends who haven't run yet or just started running.

When it comes to running, there are only two purposes, reducing fat and heart and lung. If there is a third possibility, it is estimated that it is to accompany the sister …

I'm not sure if anyone has paid attention to the heart rate during exercise. Refers to the number of beats per minute. When we exercise, self-regulation from the body will make it rise. What kind of interval is the heart rate suitable for running?

The following is the Karvonen method:

THR = ((HRmax？ HRrest) ×% strength)+HRrest

Then the formula of fat loss heart rate came out.

Heart rate range of fat reduction =(205.8? 0.685 × age? Static heart rate) ×( 60%-80%)+ static heart rate

Substituting my data, the heart rate range is 13 1 ~ 158. If you have a bracelet, you can pay attention to where your heart rate is when you run.

The picture below shows my running data this morning, with a pace of about 6' 50' and a distance of three kilometers. The original intention is to reduce fat, but it can be seen that my running heart rate at this level is still high, mainly because my cardiopulmonary ability is not strong enough.

Through the observation of heart rate, my current plan is to maintain the current exercise intensity, try to exercise my heart and lung ability first, and reduce my exercise heart rate to a reasonable range, so that it may be more efficient to reduce fat later.

I have seen people whose average pace is less than 5'30', 100 km, and the average heart rate is about 140. This person's cardiopulmonary ability can be said to be very good.

In fact, you can also see that there will be a period of rising heart rate before and after running interval, which is actually warming up before running and recovering after running.

It is very, very important to knock on the blackboard, warm up and recover. The former can avoid injury and prepare for better exercise state, while the latter can help the body recover, reduce muscle fatigue and improve muscle toughness. We often have all kinds of aches and pains a week after exercise, some of which may be due to too much strength, and the other part must be that we did not stretch well before and after exercise.

In the warm-up stage, it is generally recommended to use "dynamic stretching", that is, stretching the muscles to the extreme in a short time, but not deliberately keeping them, but quickly turning to different directions to continue exercising and repeating them many times. Dynamic stretching is mainly to get the body into motion quickly, thus activating muscle strength and preparing for the later running.

In the recovery stage, it is generally recommended to adopt "static stretching", that is, after stretching the muscle to the limit, keep it still for more than 15 seconds, so that the muscle can get the best stretching effect in the static state. Static stretching mainly stretches muscles to reduce fatigue and enhance muscle toughness, which can be used to prevent sports injuries.

A complete running exercise, warm-up and recovery for about ten minutes each.

For beginners, a running exercise time is generally about one hour. This time includes warm-up before running and recovery after running, and you can also consider running a distance to relieve your body. This time is more suitable for doing aerobic exercise, and one hour does not take up too much time to do other things.

As for the running distance, I think friends who haven't run much before can aim at three kilometers. Personally, I feel that it is not far from 5 kilometers to break through 3 kilometers, and it is not far from 10 kilometers to break through 7 kilometers. As far as my own experience is concerned, 2.5 km to 3.5 km, 6.5 km to 7.5 km is easy to meet the pole. Go through it.

If you think 3 kilometers is too much for you, consider Fallette running, which is a way of running and walking. The intensity is much lower than that of continuous running, which is suitable for people with heavy weight and less running experience.

I also have a set of target transfer methods, such as running 3 kilometers at a pace of about 6'00', which takes 18 minutes. This time shift has turned into your favorite music. If 3 minutes counts as a song, then 3 kilometers is the time for 6 songs. After listening to 6 songs, you will run 3 kilometers, so easy! !

In addition, don't blindly pursue pace or kilometers, always remember that the original intention of our running is to lose fat and better cardiopulmonary ability, which is a long-term process. We are not faster than who runs and who runs farther.

I used to be greedy and eager for quick success, so I hurt my knee. I am obese. It only took me more than 30 days to walk to10km for 6 minutes without any running foundation. Finally, the goal of 10 km was achieved, but it was painful to go down the stairs for more than half a year, let alone run again.

I suggest not running every day, just three times a week, and consider adding some strength training for upper and lower limbs on the other two days. The improvement of lower limb strength can protect knees and ankles, and the improvement of upper limb strength can maintain the stability of the body when running.

Running posture is also important. The most talked about on the Internet is not to land with your heel first, which will hurt your knee. Knee injury is an irreversible process. In fact, I never understood what kind of running this is. It always feels strange to run with the forefoot first, and I feel that I can't run.

Now that you have run a lot, you have found the trick. If your front thigh hurts after every run, instead of your back leg, then there may be something wrong with your running posture. Because the calf muscles do not provide correct strength support during running, the feedback between self-weight and the ground is directly transmitted to the thigh through the knee. So in this case, you must adjust your running posture, even if you stop running, don't force yourself to run again.

Knocking on the blackboard, running is good, except for hurting your knees.

Hard equipment for running includes shoes and clothes, quick-drying T-shirt clothes, and shoes may be a little particular. If you have been injured before, you can consider getting some protective gear, such as knee pads or foot pads.

For the choice of shoes, there are many factors, such as indoor treadmill, plastic track, asphalt road, cement road and other running environment. I basically run cement roads outdoors, so I will choose running shoes with strong shock absorption, because the cement floor is the hardest.

Speaking of running shoes, everyone may know Arthur, but I don't recommend that people who just started running buy such a pair of shoes because they are really expensive. If you don't persist, you will lose. You can skip those with good family conditions, such as the richest man.

I think Decathlon is a good outdoor brand. You can basically find the shoes and clothes you want when you go to their physical store, and some protective gear is relatively complete. The most important thing is that it is not expensive. My running equipment is not in 500 yuan now. I feel very comfortable when running, and the overall feeling is particularly cost-effective. The only drawback is the poor appearance. If you have friends who like to take photos while running, Decathlon may not be so suitable.

What soft equipment does running have? Let's talk about the whole running-related APP first. Yue runs laps, guards, glugs, etc. They are all good platforms. Its main purpose is to make a running plan, feedback the running time and pace in real time, and facilitate your adjustment. In addition, these apps also have many runner plans and online activities, and we can participate in them. Sometimes I still have to give some encouragement to my efforts to make myself stick to it better.

In addition, it is especially recommended to buy a sports bracelet. Remember the heart rate mentioned before? It is very necessary to observe your heart rate in real time.

Running is a matter of tempering people's will. When we are particularly tired in this process, it is easy to talk to ourselves. We need some opportunities to know ourselves.

In the right weather, listening to the music in the headphones, the brisk pace beats with the rhythm, and the body constantly secretes exciting dopamine. It is a wonderful thing and an unspeakable encouragement to meet a few runners like myself who have never met before.

So let's run together.

Suddenly I found that I had written so much, which made me feel sorry for not taking off the fat label for so long. ...