8 meters, I ran from 4 minutes and 3 seconds to 3 minutes and 3 seconds.

I accidentally turned out the photos of the One Foundation activities I had recorded

and saw the shadow of my own running.

Before my sophomore year, running was always a serious injury to me.

As soon as I mention running, I think that I am weak and untenable after running, and my throat is dry. I feel terrible just thinking about that kind of discomfort.

(1) Junior high school: 4 minutes and 35 seconds

I still remember that I ran 8 meters in the junior high school physical education exam, and I was out of breath, and I came last, which took 4 minutes and 35 seconds.

Later, I went to college, and until my sophomore year last semester, this situation didn't change much. The most hateful thing is that there was such a thing as physical examination in college, and I couldn't be young in 8 meters.

(2) Freshman: 4 minutes and 13 seconds

When I first entered the university, my teacher always told us that physical examination was very important, and if I failed, I wouldn't get my diploma. Therefore, in the first two years of physical examination in college, I always ran recklessly, and it took me a long time to recover from the pain after running. After a lap in my freshman year, my breath was out of breath, my feet were more and more heavy like lead, and the sweat on my forehead was like rain. Then I looked at my friends who started together at the same starting line and ran past me one by one. I was unwilling, gritted my teeth and tried to hurry up. I ran to the finish line and looked at my watch for 4 minutes and 13 seconds. Ah, I finally passed, first. The second reaction, my feet didn't listen, and I fell on my classmate. I feel that my brain is full of hypoxia, because breathing through my throat is very uncomfortable.

(3) Last semester of sophomore year: watching others run good grades.

In my sophomore year, as a spectator sports meeting, the girls' 3-meter running event, the cheers around me kept rising, and each department was willing to lose in momentum. When the athletes passed by, they were even more passionate. At first, I didn't feel anything. The gap between us was not too much. As we ran, the gap between us became more and more obvious. At the end, I found that the first place was a circle away from the last one. That first place belonged to our department. I saw the pride on the faces of people around me and heard students from other departments around me talking about it. Wow, this girl is good. I was surprised at her speed at that time. Isn't she tired?

But these two things didn't motivate me to run.

Running begin

(1) Finding my running switch

What really motivated me to run was a trip to Tibet. In the second semester of my sophomore year, I signed up for an organized trip to Tibet, which clearly stated that I had to go through three levels and the third one.

I went to give myself a test that day to see how long it would take me to run 1 kilometers, but I didn't finish it, because I was exhausted, so I really couldn't run any longer.

(2) Running Plan

Because of my yearning and longing for Tibet, I began to make a running plan for myself.

I jogged for five laps on the first day, and then I gradually increased one lap every day, because I wanted to finish the whole course first, but in fact, my running was not completely carried out according to this plan, because I adjusted it according to my actual situation. And in fact, I will run one lap more than planned every day. I want to tell myself that I can do it. Look, I actually have potential.

I signed up for this activity in November. At that time, the weather in Changsha was getting colder and colder. At night, I saw fewer and fewer people coming out to run every day. In the last winter, I was left alone in the huge playground. Sometimes I was a little scared, because I always ran at night, and there were no lights in the track and field, only street lamps outside gave me a little light.

I once chatted with a humorous friend of mine.

"No one runs now, and I'm the only one every day. What do you think those people who ran before have done?"

"Haha, it's so cold now, snakes are hibernating, and people are frozen in the dormitory."

Indeed, the cold froze people, at least my roommate was frozen, but it was just cold.

At that time, when I went out for a run every night, my roommate always said, I'm still running in this cold, so I smiled and went.

The plan went smoothly until lap 12, and the number of laps was increased day by day (I was so smooth before lap 12 because I wanted to see if I was a persistent person in the last semester of my sophomore year, so I chose one thing I hated-running to test myself, jogging twice in the playground every day, walking backwards and then walking twice. ) At the beginning of the thirteenth lap, the initial excitement and motivation were not as good as before, and it became more and more difficult.

So my plan was adjusted for the first time, and I ran for a few days repeatedly in 13 laps. At that time, I relied on watching other friends' sports results. They worked so hard for their dreams, and I said to myself, you must not give up, and you must be able to persist. So I followed this plan and ran to 6 kilometers, that is, 15 laps of the playground.

At this time, the plan was adjusted for the second time, because the more I ran, the more I realized the importance of skills. I was afraid it would be difficult to finish if I practiced blindly on my own, so I consulted my friend who was a soldier and asked them how they usually trained to run. I told him that I wanted to improve quickly. He didn't suggest it first, but I thought it was getting closer and closer to the end of registration, and I had to ask him to teach me. In the end, he taught me three things.

(3) Running skills

First, breathing rhythmically.

keep breathing in two steps, breathing in two steps, and don't use your throat.

Second, do standard squats to exercise the strength of thighs.

after doing the squat, keep your hands on your knees for 3 seconds. He was afraid that my work was not up to standard, and he personally demonstrated and taught me

Third, do sit-ups and exercise my abdomen.

this can quickly adjust back when breathing is misplaced.

(4) Skill training

So my plan became to do basic things like squats and sit-ups. Although it is basic, it is not easy to do. On the first day, he assigned me the task that 5 squats should take less than 2 minutes and 3 sit-ups should be unlimited. 5 squats exhausted me at that time, especially the last 3 seconds. My thigh hurt for several days, and finally I couldn't do it, so he terminated my training. During this period, the organization released the first level, saying that the top 2 forwards won the second level. Unfortunately, I missed the time because of my poor communication with the organization.

Keep running

(1) Running around the lake

Although I didn't succeed, this process benefited me a lot

So I don't have to rush to participate in activities after my legs recovered almost. I have fallen in love with running in the process, enjoying the fun it brings me, and enjoying the feeling of sweating after running every time. I will warm up every day, and then go to a lake near our school to run and run around the lake. The mileage of the lake is about 4 kilometers, and the round-trip distance from my dormitory to the lake is almost 1 kilometer. So I will keep jogging for 5 kilometers every day, and the speed is even, which is within my tolerance.

(2) A sense of accomplishment has come

In junior year, the season of physical examination has come again. After my daily exercise, my fear of 8 meters has disappeared. During the 8-meter test, I started to run at the moment when I heard the cannon, thinking that I didn't want to be the one behind this time. Sure enough, I changed from a large number of people to their leader in a short time, and I used to be the one who lagged behind. I ran at a constant speed while keeping my breathing rhythm. I felt a little strange when I ran and ran. Where did everyone go? I thought to myself, why can't I see anyone in front? People used to run past me one after another. What happened today? When I finished the first lap, the teacher told me, Come on, I get it. I was the first one. It was really comfortable and exciting. I couldn't let others chase me in the second lap. When I ran to the finish line, the teacher reported 1 to me. I looked at my watch for 3 minutes and 3 seconds. At that time, I was shocked and very excited. Then I looked at my feet. They didn't shake like before, and my throat was very comfortable. My heart was full of a sense of accomplishment.

Suggestions

This is my running experience. If you are also a running person who can't persevere, I will give you the following suggestions with my own experience

First, find the switch that can make you run.

The switch I started running was Tibet trip. Your switch may be to lose weight, exercise, or unwilling to run slower than others. Everyone's switch is different.

second: exercise correctly, suit your actual situation, and don't seek quick success.

There is no quick way in this world. Others are either skilled or harmful to their health. If you want to get something quickly, you must pay the corresponding price.

Warm-up exercises should be done before running. I read an article about running on keep. The original text said running and warming up, which I think is particularly good.

I especially like this passage.

In addition, after warm-up, we should slowly adjust the rhythm of breathing and pace during running, step by step. You can also practice squats and sit-ups, but you should do it step by step. Don't be like me, it will be unbearable, and you should control it within your body's tolerance. Squats can be a good exercise for leg strength, and sit-ups can quickly adjust back when your breathing is misplaced.

third: constantly give yourself motivation.

because finding the switch is only the first step, the power that the switch can provide is limited, and you must have new power before the power of the switch runs out. For example, my motivation is to see my friends' continuous efforts and continuous exercise, and their sharing has given me continuous motivation.

You can join a group with the same hobbies, supervise each other and share your daily exercise with each other. I suggest that you should be familiar with several people here, and you will pay attention to each other's movements every day. In this way, when you want to be lazy, you can see that several people you know are doing so well, and there is no reason why you should not exercise.

If you are a more persistent person, you will be more motivated in the burnout period, because if you share your exercise track every day and one day you don't, everyone will definitely discuss it. At this time, you will naturally exercise, and I have joined such a group myself.

Fourth, fix your exercise time and form a habit.

We all know the theory that 21 days form a habit. This is not much to explain, so why fix the time? Because if you don't fix the time, you will think, I will do something else and exercise again, and the day is over. However, you don't exercise in the end. If you don't exercise for several days in a row, you will either give up or you will pick it up one after another and run for three days fishing and two days drying the net.

What's the advantage of fixing time? I summed it up from my own personal experience.

First, it won't give you any time to delay.

Second, it may be a little difficult to fix time at the beginning, but after that time, you will find that you have formed the habit of exercising. Every day at that time, you will naturally put down what you are doing and exercise. Stick to it longer and longer, and you will find that if you don't exercise one day, you will feel particularly uncomfortable all over, and exercise has become your daily routine.

Harvest

Do you still remember the classic quote that Ma Yun said?

It's really hard to keep exercising at first, but as long as you can survive today and tomorrow, you won't be the majority of people and you will be happy to see the sun the day after tomorrow.

What did I see in the sun the day after tomorrow?

First, the progress of data visualization.

The duration of 8 meters jumped from more than 4 minutes to 3 minutes and 3 seconds, full of sense of accomplishment

Second, the physical quality gradually improved.

I hardly get sick. Even if I wear a little less in the cold winter, I will only feel cold, but I will never have a runny nose and a cold.

Third, the pimples on my face gradually disappear.

Maybe it's because exercise and sweating rule out toxins.

Fourth, I began to become confident.

It turns out that I am a person who can persist. Because of the success of one thing, I began to feel confident in dealing with many things. Now I am practicing the vest line, which has been going on for a week. Keep cheering

Fifth, others look at me with new eyes.

I also learned it from an accidental conversation with my roommate. She said, I think you are great. You can persist in going out to run every day for so long. Even she was driven by me to run with me. Suddenly, I thought, Wow, I can be an influential person.

Postscript

If you are smart, you can persist in the cruel today and tomorrow, and you will surely see your own sun the day after tomorrow

Because I can do it, you can certainly do it. Maybe your physique and foundation are better than mine.

Finally, whether you are a student or a person who has already worked, I suggest that you pay attention to exercise, and it is not necessary to do it five times a day, three weeks. After all, health is the capital of the revolution, and maybe you can save a lot of money to "contribute" to the hospital in the future.

This article * * * encourages

? 216/7/21

? Text/memory