Start with slowing down: daily running also needs to be combined.

This is a screenshot of a friend's circle of friends:

10 km morning run takes 57 minutes, and the average pace is 54 1. The pace difference between the first kilometer and the last kilometer is nearly 2 minutes. Another picture shows that the pace frequency is 182 steps/min, the maximum heart rate is 155 beats/min, and the average heart rate is 13 1 beats/min.

The runner is 55 years old and his height is less than 1.7 meters. After running for a year and a half, the whole horse scored 4 hours and 28 minutes, and its weight dropped from 150 kilograms to 124 kilograms.

From the screenshot, his morning run is divided into four parts: warm-up jogging for 2 kilometers, then accelerating running for 2 kilometers, running at a normal pace for 5 kilometers, and finally accelerating running again 1 km.

What can't be seen in the picture is that his family lives near the stadium and starts running every time he walks into the track and field (jogging directly to warm up); There was a disc herniation three years ago, so he used to walk backwards along the track and field once or twice after running.

I first met this runner in the summer of 2020. He can only walk for a while and likes to chat and ask questions in the stretching area.

At the beginning of 202 1, he can run 5 kilometers in one breath, but the pace is only about 6 and a half minutes; Started running in the summer of 202 1 year 10 km, with a monthly running volume of 200 km. He often runs for seven days in a row and is nicknamed "old pony" by everyone.

From this runner, everyone can obviously feel the great progress in running ability and running effect. In layman's terms: this guy has practiced.

Then, they are all running. Why can't many friends "practice"? Why do some people run badly and their speed can't be improved for a long time?

I think the answer is in the screenshot above:

1, running needs stimulation, and you can't always run at the most comfortable speed.

Many people around me like to run easily from beginning to end, and their excitement and exercise intensity are insufficient, and their body functions are not fully mobilized, which greatly reduces the running effect.

In the runner's words, "every run must be one kilometer faster." It's that kilometer that makes you short of breath and your heart beat faster; Let the body remember that state, slowly form a memory, and finally adapt completely.

2. Warm-up jogging is essential. Without jogging, there is no acceleration.

Some runners seem to have a good pace in order to make friends, and often run at cruising speed from the beginning. This habit is very bad.

Daily running, the body function needs to be mobilized step by step. The process of jogging and warm-up is the process of body start-up, and it is necessary to ensure 10 to 15 minutes every time, especially in winter and summer.

The runner has the ability to run 10 km at a uniform pace in 5 minutes, but he still starts running at a pace of 6.5 minutes every day.

3. Both accelerated running and decelerated running have relaxing effects. Try more in the last paragraph of running.

Most runners are used to accelerating once a day and running at a slower speed in the last 500 meters. In fact, accelerated running is suitable for warm-up jogging and long-distance continuous running.

After a long run (for example, the runner ran 5 kilometers at cruising speed), his body muscles began to appear stiff to some extent. At this time, speeding up a distance is an adjustment, and the relaxation effect is no less than slowing down.

Of course, you should at least walk after the last accelerated run, and don't stop immediately.

4. Running for an hour is a very important indicator, too much.

Beginners are most afraid of not running, while long-term runners are most afraid of running endlessly. If you can't run, you can walk very fast, but running endlessly will only harm your health.

Daily running, less than half an hour, poor running effect; Over an hour, it is easy to be overtired, so an hour is an important index to measure the running ability and self-control ability of runners.

Please relax at other times except for long-distance endurance running once a week or once a month. You can run for an hour in a row. You are already excellent.

Some people say that running, you don't need to study, you just need to run. In fact, this is a misunderstanding of running.

In order to run out of the effect and sense of accomplishment, runners need to know all kinds of running knowledge, and through continuous training and perception, finally form a running combination that suits them and run out of their own rhythm.