Repeat the process five times/// Method 3: take care of your body -01- warm up and stretch your body to prepare for long-term health
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Try on several different pairs of shoes and find the most comfortable shoes
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So, inspire some music to make you like yourself! You can choose some playlists that can inspire you to run, which can be music, books, speeches, or even crosstalk..
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Because you can’t push yourself to the limit every time you run, the “tough guy” rule allows you to continue running, improve endurance and give your body time to recover and recover
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Move your arms back and forth on your shoulders to help you maintain your balance and give you momentum when running
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If your feet are comfortable, they are less likely to cramp and can walk longer after fatigue
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Tip: running requires dynamic stretching, that is, warm-up
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Add short and fast runs to your daily training, which is also an important training to enhance aerobic
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In order to keep you running, you need to be prepared for running and take care of your body
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Running, are you tired or not? More and more people around begin to insist on running and clock in, which is a good phenomenon! However, running is not an easy thing
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Using sprint can enhance overall endurance and change routines to avoid boredom
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You can check your area to see if there are running groups you can join
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Two hours before running, eat some pasta, rice or whole wheat bread to increase your glycogen storage so that you can run without fatigue
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Tip: calculate your target heart rate before running to know what range you need to keep- 06 – run with friends or join a running group
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It will also help you avoid overtraining and hurting yourself
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Of course, for many novice runners, this is only the amount of a day- 04 – adopt the “hard and easy” rule to improve endurance
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Avoid wearing cotton clothes, because cotton clothes may get wet, hot and sticky, and may make you heavy
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You also need to run effectively and use the right form to avoid wasting unnecessary energy
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Instead, run at a speed you know you can maintain indefinitely and stick to the set pace, you may be easier
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Wear breathable clothes to avoid overheating
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Sprint for 10-20 seconds on a mountain or an inclined treadmill
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Taking some time and distance to motivate yourself may help
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Both novices and experts may feel crazy and tired during running
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Swinging your arms also helps keep your legs moving rhythmically- 04 – re establishing your breathing rhythm and focusing on breathing adjustment will help you restore your breathing rhythm
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Long distance running may damage your feet and legs, so please buy shoes designed for long distance running
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The only muscle that should stay tight is your core muscle
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Research shows that music can reduce fatigue by up to 10%
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When you start running, you may go all out, but please try to keep this impulse, because you will get tired soon
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Try each exercise for 30 seconds: lunge, weight squat, high knee- 02 – add carbohydrates before running and store energy 1-2 weeks before the race
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When running, your body temperature will rise, which may cause you fatigue and force you to stop running
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Maintaining tension in your neck and shoulders will tension your neck and fatigue your muscles, which means you won’t be able to run for a long time
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Find a running shoe that fits your feet as well as possible
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Stretching cold muscles can actually cause injury
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If you run in low temperatures, avoid wearing a coat or sweatshirt
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Tip: think your running difficulty is 1-10
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However, do not stretch without warming up your muscles first
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If you run in hot weather, you will need to drink more water to replace the water lost by sweat
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After today’s topic, are you? Yes? Or? Systematically learn running knowledge and training methods ⬇️
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Keep your upper body relaxed while running- 03 – swing your arm at a 90 degree angle to your elbow during running and keep it close to your body during running
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Wear a heart rate monitor or fitness tracker that tracks your heart rate so you can monitor it while running
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Sprinting is a good way to enhance cardiovascular endurance, so you can run without fatigue
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Before you have a chance to digest food, make sure you don’t eat big meals and run, otherwise you may get sick or cramp
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Soon after you start running, your body gets hot
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The social interaction of running with others can disperse your fatigue/// Method 2: enhance endurance -01- listen to music during running to make your mood more pleasant
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The key to doing so is to really promote yourself in difficult times
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When running, drink enough water to keep your body hydrated so that you can continue running
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Instead of running about 5 times consistently, try running 8 difficulty a day and then 3 difficulty
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Use interval sprint, first sprint for 50 meters, and then jog for 50 meters
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Following the so-called “10% Rule” over time, you will greatly improve your running ability without feeling tired
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For example, if you run 5km a week, increase the distance to 5.5km the next week
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You can also strive to improve your running endurance over time so that you can run better without feeling tired
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If you stretch incorrectly, you can pull your muscles, especially when you try to run long distances
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As long as you like, please feel free! However, please be careful when listening to music through areas with heavy traffic- 02 – record the distance you ran and write down the distance you ran and the time required each time so that you can compare and track your progress
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Running with teams will also add a little competition, which can help you reduce fatigue
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If you are dehydrated, you will start to feel tired
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Use a running application to track your distance and time for easy reference- 03 – reasonably increase the amount of running and increase the running distance by 10% every week
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Track your time and distance so that you can track and adjust your pace to be consistent- 02 – relax your neck and shoulders while running, keep your chin and shoulders back, but relax so you don’t get nervous
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As for what to do? This can be achieved in the following three ways/// Method 1: run effectively – 01 – set the pace
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The more you run, the better you feel without feeling tired
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Slowly increasing the total distance allows your body to adapt to new challenges and adapt to new challenges without injury
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Repeat 3-5 times
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Music is a good way to motivate yourself to keep running and disperse your energy
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Proper hydration is also important to prevent muscle spasm- 04 – prepare appropriate equipment
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Track the intensity of running by monitoring your heart rate to avoid fatigue due to too much effort
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A partner or team can help you motivate yourself to run
Use synthetic clothing designed for sports
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Drink at least 0.47L of water 30 minutes before running
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When you breathe deeply through your nose, it will make you breathe from your abdomen and drive the diaphragm, which can stabilize your breathing and help you run further without feeling tired- 05 – monitor your heart rate during running
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Try mountain sports
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As time goes by, your body will be able to work further without feeling tired- 05 – try interval training
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Avoid simple carbohydrates like sugar- 03 – replenish enough water
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