How do 99% of runners think elite runners should train? Can you elaborate?

1. Take it step by step

Before jogging, it is best to have a healthy walking foundation. If you can't run, walk. Start with a walk. It's comfortable for brisk walking and sweating. When your body can enjoy walking easily, you can try jogging with greater intensity, and then consider challenging events such as interval running, half-marathon running, cross-country running, etc.

2. Warm-up exercise is required every time

The warm-up before jogging should last at least 10 minutes. First, start from the ankle joint, gradually twisting upward, then soften the body through stretching exercises, and finally gradually accelerate from walking to an acceptable running speed. The finishing exercise is the same movement, performed in reverse.

3. Apply ice after running

If your muscles are sore after exercise, you should immediately apply ice or rinse with cold water. This can not only reduce inflammation and pain, but also effectively prevent the persistence of lactic acid. accumulation.

4. Wear appropriate clothing

Generally speaking, runners only need to wear breathable and sweat-wicking pants, T-shirts and lightweight windbreakers to hit the road. It is best to wear a hat to provide shade in summer mornings. In addition, it is also recommended that beginners wear a pair of stable and shock-absorbing shoes to share the impact of running, thereby reducing the occurrence of sports injuries.

5. Make good use of tools

Pedometers and heartbeat meters can record their sports performance. You can also download the app from your phone. Not only does this data allow you to see your growth, it also inspires you to keep challenging yourself and build habits.

6. You can move to the rhythm of music

Listening to music while running is a habit of many runners. The famous Japanese writer Haruki Murakami is one of them. Maybe you could also try letting the melody guide you into a focused state.

7. The running route can be changed

Unlike fixed stimulation, running is a moving process. The scenery along the way is a new journey, which can easily touch the hidden experiences in your memory and open up inspirations you have never had before.

8. You can join a running group and find a good friend

Participating in group activities can not only expand your running knowledge, but also get to know more friends. Fixed running time can also be effectively used Push yourself to run at least three days a week. This will train your endurance; running once a week won't cut it. Take breaks between runs to recuperate. If you deviate from your original goals and run regardless of your health, you may be defeated by running.

9. Increase running time and distance

Over time, force yourself to run longer distances and more time. If you run 10 minutes at a time in the first week, you run 15 minutes in the second week, and 20 minutes in the third week. You'll soon find that you can run farther and farther. To build endurance, you can also try alternating running and walking.