Question 1: How to run. The pdf e-book has been uploaded.
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Question 2: What is the easiest way to run? Hello, running is a very good choice for fitness. When running, you should mainly pay attention to breathing at a steady speed and waving your arms while running, and it is best to do it before running again. Warm up - just wave your hands, swing your legs, very simple, but very important, and then run. Generally speaking, the length of running should be appropriate. It is best to have shorter and longer runs, step by step. Too short is useless, and it is best to have breakthroughs. The last thing is persistence for a long time, you should understand this!
They are all hand-made, I hope they are useful to you!
Question 3: How to jog and how to touch the ground. Sports medicine experts believe that the best way to touch the ground on the forefoot is when running. This is because the sole of a normal person's foot is arched and its structure is like an arch bridge. Most of the joints of the foot are concentrated in the front of the foot, which means the forefoot has the best elasticity, which can buffer external shocks and protect the human body. Human feet are wide in front and narrow in back, and the front support area is wider. This It is beneficial to maintain the balance of the human body when running; landing with the forefoot has less braking force, resulting in less loss of forward horizontal speed; landing with the forefoot can lengthen the length of the lower limbs, which is also beneficial to increasing the stride length of running. As we all know, runners’ spiked shoes only have spikes on the forefoot of the shoe, which is why there is no need for the heel to strike when running. Therefore, during long-distance running, if you want to make the landing movement light, labor-saving and flexible without reducing the running speed and not easily getting tired, running with the forefoot on the ground is the best way. When running, it is most inappropriate to strike the ground with the heel first and then transition to the ball of the foot. Because the reaction force generated by the heel striking is upward, it takes a long time to push back from the heel to the forefoot, which will affect the speed of advancing horizontally; more importantly, it is harmful to the body. When the heel strikes the ground, the gravity is not cushioned by the arch of the foot, and the vibration generated is much greater than when the forefoot strikes the ground. This will cause shock to various parts of the body, including the brain and internal organs, and can easily cause damage to the knee joint; the heel often touches the hard surface. Impact on the ground can also damage the subcutaneous fat pad of the heel, causing heel pain. Running with the whole foot on the ground is generally suitable for the elderly, the frail and overweight people. The way the whole foot touches the ground only affects the speed of running, because after the whole foot touches the ground, the back kick can only be completed after rolling the forward foot to obtain the driving force for running. But for them, the running speed should not be too fast, and it is also feasible to run in this way for fitness. This is because their foot muscles are weak, their calf muscles are not strong, and their arches are not elastic. If they run with their forefoot on the ground, their center of gravity is too high when running, making it difficult to stabilize and causing the body to shake. If the whole foot is used to land on the ground, the pressure on the arch of the foot can be reduced, and the foot landing area can be increased to enhance stability, which is beneficial for them to maintain long-distance running fitness. If you consciously strengthen the elasticity of the calf muscles, arch of the foot, and joint ligaments, and after a period of running exercise, after the muscles, joints, and ligaments of the calf and foot are strengthened, you can still transition to running with the forefoot on the ground. Running can not only exercise cardiopulmonary function, but also enhance muscle strength. Continuous and effective jogging can also consume energy and reduce fat. However, if the running posture is incorrect, not only will the ideal fitness effect not be achieved, but it may also cause damage to physical health. Lu Jinliang, senior coach of Beijing Xiannongtan Youth Sports Club and famous world champion coach of skills, summarized some wrong postures of runners and reminded everyone to pay attention to: Mistake 1: Landing on the soles of the feet. Many people are used to landing on the soles of their feet when running. In fact, this landing method is incorrect. Since there is no buffering and transition when landing, it is easy to "squat" and it is also easy to injure the cervical spine. This is especially true when running on hard surfaces such as asphalt roads. In this case, it is easy to cause tibial periostitis in the long run. Mistake 2: Stride too long. When people first start running for fitness, they always like to increase the stride length to improve the exercise effect. In fact, increasing the stride length will inevitably lead to a long time in the air, large fluctuations in the center of gravity, and heavy landing force, which will increase the shock to the human body. When exercising on a treadmill, you should choose an appropriate speed based on your own abilities. Stride length and frequency beyond your own abilities may increase the chance of exercise risks. Mistake 3: Internal and external horoscopes. Many people have "splayed feet" when walking daily. If they are still "splayed in" or "splayed outside" when running, then the knees and toes cannot stay in the same direction, which will increase the burden on the knee joints and cause long-term pain. Coming down can easily cause damage to knee joints and other parts. Mistake 4: Looking up to watch TV. In order to relieve athletes from boredom, many gyms install TVs above or on the treadmills. Therefore, many people either raise their heads or lower their heads when running, which will increase the burden and shock on the cervical spine. When running, your head should naturally remain upright and your eyes should be looking straight ahead. Mistake 5: Swinging left and right.
Some enthusiasts, especially teenagers, like to rock their bodies from side to side when running. They feel that running in this way is "energetic", just like the "rocking" motion of riding a bicycle. In fact, this will not only increase unnecessary physical exertion, but also damage the body. The linearity of running affects speed and effectiveness. So, what should the correct posture be? In fact, the essence of running is to do it at an unforced speed and in a relaxed manner... >>
Question 4: Is running at night good? How should I run? What time should I run for 10 minutes? Is it okay to run at night? ?
According to the recommendations of the American College of Sports Medicine, it is best to run for fitness at night more than three times a week, for 30-60 minutes each time. Exercise intensity should be within the range of "the pulse beat should not exceed 120 beats/min after 5 minutes of running, and should not exceed 100 beats/min after 10 minutes." If your heart rate is too fast, you must reduce the amount of exercise; if you can still talk to others while exercising, it means that the intensity of the exercise is acceptable.
People who have no exercise habit can start by walking for 20 minutes a day, 25 minutes in the second week; increase it to 30 minutes in the third week; add some jogging in the fourth week; walk, Jog equally; eventually start jogging slowly.
All sports require preparation, and running at night is no exception. Jiao Wei said that gently pressing your legs and doing squats before running can put your heart and muscles into motion faster. If you start with a few steps, then brisk walking, trotting, and finally start running, it can also be an effective warm-up.
When running, take a slightly longer stride, hold your chest up, draw in your abdomen, look ahead, lean your upper body slightly forward, swing your arms naturally on both sides of your body, concentrate, and breathe naturally and evenly.
When running, try to choose places such as park trails, school playgrounds, etc. with low traffic flow, ventilation and good air, and preferably elastic surfaces such as mud or grass.
Running shoes need to be changed frequently
Jiaowei said that she often sees people wearing very little at the beginning of running. Although it may not be cold, it is easier when they relax after running. If you catch a cold, it is still necessary to keep warm.
Although running at night is not very intensive, sports shoes still need to fit well and have soft soles. It is best to wear special running shoes, which can better buffer the pressure and reduce the chance of joint injuries. Running shoes cannot be worn for one or two years. Changing them frequently will help correct your running posture.
Jiao Wei told reporters that because the running intensity is not high, he can run half an hour after a meal. Because this exercise doesn't affect your sleep, it doesn't matter if you don't have a big dinner, just a little later.
If you wash your feet with warm water for 15-20 minutes after running, it can dilate the blood vessels in the feet, promote blood circulation, and make it easier for people to fall asleep.
People who use running as a means of physical exercise generally choose to run after getting up in the morning. However, scientific research results show that running at night is beneficial to health.
Japanese experts compared the blood circulation conditions of volunteers after morning running and evening running and pointed out: Morning running increases the possibility of thrombus formation in blood vessels, which can easily lead to vascular embolism, because the cohesion of blood at this time increased by 6%. On the contrary, running at night reduces the number of platelets by 20%, greatly reducing the risk of vascular embolism.
In addition, blood pressure, heart rate and acceleration increase significantly during morning jogging, which can easily cause overload and affect exercise effects and health. In the evening, the sensitivity and adaptability of physical strength and limb reactions reach their peak, the heartbeat frequency is the most stable or low, and the increase in heart rate and blood pressure caused by exercise is relatively slow, which is beneficial to health. Running at night can also help you sleep better.
The simplest and easiest fitness exercise is running. In recent years, long-distance running has become quite popular at home and abroad. Long-distance running is particularly beneficial to enhancing people's cardiopulmonary function. In the United States, some people even advocate using "forced running" to treat heart disease. Long-distance running allows people to get a lot of oxygen, so it may also cure mild neurasthenia. Some people compare running to listening to music, because both can excite the nervous system and bring fun to people. Long-distance running is also one of the effective ways to prevent overweight and treat obesity.
1. The role of running
1. Running can protect the heart. Running exercise can maintain good blood circulation in the coronary arteries. For people who practice running for a long time, the coronary arteries will not narrow with age, ensuring sufficient blood supply to the myocardium, thus preventing various heart diseases
2. Accelerate blood circulation, adjust blood distribution, and eliminate blood stasis. blood phenomenon and improve respiratory system function. Running is a whole-body fitness exercise that can effectively drive venous blood backflow, reduce venous and pelvic blood congestion in the lower limbs, and prevent intravenous thrombosis. In addition, when running, the breathing force is strengthened, the breathing depth is increased, and the ventilation of the lungs is effectively increased, which has a good impact on the respiratory system.
3. Enhance the function of the nervous system, eliminate fatigue of mental workers, and prevent neurasthenia. Running can adjust the excitement and inhibition of the cerebral cortex, and also has a certain effect on adjusting the internal balance of the human body, adjusting emotions, and cheering up the spirit.
4. Promote human metabolism, control weight, and prevent obesity.
Running consumes energy and promotes the body's metabolism. It is an excellent way for middle-aged and elderly people (especially middle-aged people) to lose weight. Same as...>>
Question 5: How to run reasonably
Landing buffer
If you have carefully observed other people running, you will I found that many people land on the soles of their feet, and the sound when they land is relatively loud. The correct action is when running, when the foot lands in the air, the neutral foot should touch the ground first, and the sole of the foot should not touch the ground. This is a kind of protection for ankles and knees to prevent the occurrence of periostitis.
Arm swing
Arm swing is to maintain the balance and coordination of the body during running, so that the body can swing more naturally and more in line with the rhythm of human movement. When swinging your arms, just remember not to expose your elbows in front and your hands behind you, and swing naturally with your steps.
Keep your head up and your chest up
Keeping your head up and your chest up when running can help improve the body's respiratory and circulatory system and establish a normal memory state. Because your body is constantly consuming energy during running, and you are prone to fatigue. If you can use your will to straighten your spine, it will be very simple to improve your hunchback condition.
Breathing
Breathing when running is deep and long. Generally, you use the nose to inhale and exhale through the mouth. When the physical strength is severely reduced, you can use the mouth to inhale and exhale through the mouth.
Heart rate
As a healthy aerobic exercise, jogging should be distinguished from fast running. Generally speaking, the most suitable heart rate rhythm frequency for physical exercise is: (220-age)×60%. You can measure the following appropriately when running.
Head and shoulders
Both the head and shoulders should be kept stable. The head should be looking straight ahead, and the lower jaw should be slightly retracted but do not lower the head. When running, relax and sag your shoulders first, then shrug as high as possible, stay for a while, return to the original position and repeat.
Arms and Hands
The hands should be slightly held, the big and small arms should be bent at about 90 degrees, and the arms should be swung back and forth naturally. Pay attention to the forward arm not to expose the elbow, and the backward arm not to expose the hand.
Legs
Use the thigh to drive the calf. The knee joint should face the direction of the toes. Lift it to a reasonable height, then lower it and repeat.
Feet
Keep your feet relaxed and do not tighten your toes. Raise your feet to 10 cm above the ground before lowering them and repeat. When the soles of your feet land on the ground, don't push the soles of your feet too hard to avoid developing calf muscles.
It is not advisable to run before or after meals. Running or eating immediately after a meal will cause the secretion of gastric acid to decrease, which will affect the digestion of food. Over time, it will cause stomach problems. Generally, it is better to exercise one hour after a meal. Running before going to bed is not good. Exercise before going to bed will damage the brain. The cortex is in a highly excited state, causing adverse reactions such as dreaminess or difficulty falling asleep.
However, it is not advisable to do heavy exercise on an empty stomach in the morning. If you are running for a long distance, you can drink a small cup of sugar water or eat less snacks first.
“Theoretically, at dusk, the oxygen concentration in the atmosphere is the highest, people’s feelings are the most sensitive, coordination ability is strongest, physical strength is exerted and the body’s adaptability is strongest, and blood pressure and "The heart rate is low and stable, which is indeed a good time for exercise," experts say. However, this does not mean that other times of the day are not suitable for exercise.
There are obvious individual differences between different people. Their cardiopulmonary functions and physical conditions are different, and their exercise time, exercise frequency, and exercise methods should not be the same. It should be said that the best time to exercise is not absolute, and there must be certain differences between individuals. If possible, experts suggest that it is best to consult a doctor based on the health examination sheet and your own daily routine and eating habits.
In addition, for office workers in the city, some are working overtime at dusk, and some are rushing home. It is a busy time for them to squeeze out an hour every day. Doing exercise is very unrealistic.
In fact, for the vast majority of people with normal physique, physical exercise can be performed at any other time as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed. If you have developed the habit of morning exercise, you will definitely benefit a lot if you persist. There is no need to change to evening exercise.
There is a very simple way to measure whether the exercise time is enough and whether the exercise method is suitable for you: if after exercising for a period of time, you feel full of energy, have a good appetite, and have good sleep quality, get up early and measure your pulse every minute. If the number of beats is about the same as before or has slowed down, congratulations. This means that your current amount of exercise and exercise method are very suitable. On the contrary, if you often feel sleepy and have poor sleep after exercising for a period of time, get up early and measure your pulse. The number of beats per minute is more than More than 6 times in the past, this means that you have exercised too much and should make adjustments under the guidance of a doctor.
In addition, the amount of exercise should not be static.
For example, running should be shorter and slower at the beginning, and the body should adapt for a period of time... >>
Question 6: How does running make people run faster? There is no one movement in running. In a fixed pattern, as long as the movements of all parts of the body can be coordinated and smooth without causing nervous movements, it is probably an effective running movement.
First of all, you must have good body posture (Posture); and the prerequisite for good body posture is to have appropriate muscle strength. Some exercises that can strengthen muscle strength, such as sit-ups, push-ups, squat jumps, pull-ups, etc., are beneficial to maintaining good body posture and obtaining effective running movements.
The standard running posture is to keep the head and trunk upright, the body is quite relaxed, the head is raised, the eyes are looking straight ahead, the arms are naturally drooped, and the fingers are lightly held slightly toward the midline of the body. When you step forward, your feet are directly under your body's center of gravity.
People who are new to running all make the mistake of over-striding; that is, when the foot steps forward, the position of the foot at the moment of landing is in front of the body's center of gravity. Regardless of body type, everyone has a suitable stride length. The method relies on regular practice and trial correction.
Some other common mistakes include: when pressing the ground, the toes point inward or outward; the body bounces too obviously; the arms swing too much or swing in the left and right direction. Running movements should be as smooth and natural as possible, and all over-emphasis on movements should be reduced to a minimum.
Never run on your toes. This is a common problem for beginners. In this running method, every time the toes touch the ground, the calf muscles and heel keys bear a considerable load, which will cause pain in the calves over a long period of time. For endurance long-distance running, it is reasonable to run with your heels or the soles of your feet on the ground.
The combination of breathing is very important to a runner’s speed control. According to the author’s experience, it is a good idea to match the number of steps with breathing. When maintaining an even speed, exhale in 4 steps and inhale in 2 steps. When accelerating, exhale in 3 steps and inhale in 3 steps. When oxygen consumption is large, exhale and inhale in 2 steps.
Intensity control:
The key to control is to determine the most appropriate workload intensity (Workload Intensity), which is the required pace (Running Pace). First understand the heartbeat response of running, and then adjust the running speed. By trying again and again, it's not difficult to find the right speed.
The formula is: (220 - age) - resting heartbeats per minute × 75% + resting heartbeats per minute
Example: age is 40 years old, resting heartbeats per minute is 80 times
Then (220-40) - 80 × 75% + 80 = 100 × 75% + 80 = 155
That is, the most appropriate training heart rate for this person is 155 times/ Minutes
For inexperienced runners, when they start running, they run too fast in the early part of the run, and the rapid heartbeat response exceeds their ideal heartbeat rate, making the second half of the run very hard.
Therefore, for those who have poor pace control, you can measure their heartbeat response 5 minutes after starting to run, and then adjust their running speed. Practice in this way, and you can quickly adjust your pace. Very well controlled. Generally, the ideal heart rate for exercise for teenagers is between 150-180 beats per minute.
Running injuries:
Common running injuries include: tibial periosteum inflammation, knee pain, muscle strain or even rupture, muscle key inflammation or fracture, etc. The biggest cause is excessive movement - too much and too fast. Therefore, we must proceed step by step and gradually enhance our motor function.
Muscle soreness at the beginning is normal because the muscles are exposed to new stress. As long as the running method is correct, the soreness will gradually disappear.
Warm-up exercises and stretching exercises before and after running must not be omitted. In addition to preventing injuries, they can also reduce fatigue and soreness after exercise.
There are four basic elements of running training: endurance, strength, speed and rest.
Endurance
If we think of running as a pyramid, with the most advanced competition once or twice a year as the top of the pyramid, the foundation of endurance is the base of the tower. For runners seeking fitness, the base of the tower is of most interest. But for most runners, the tower base is the beginning and end of the entire program. Without a good foundation, higher-intensity strength work and speed work are impossible. Some runners often ignore the plan, which adversely affects our running. In fact, we can design our own running plan well, especially during the annual time to lay a good foundation for endurance training.
Strength
As we age, our physical and mental endurance has dropped to the edge of a cliff.
Muscle protein...>>
Question 7: Do you have any tips or methods for running? It’s not very tiring. Hey, let me tell you, Long Ke’s answer is quite good. , relatively close, probably a classmate from the sports school or from the track and field team. You are a girl, so theoretically you should be able to tap into your endurance. If you say you have poor physical strength, it must be because you rarely exercise. Improvement is inevitable with more practice, so don't worry.
Preparation before running, your teacher must have emphasized this issue. It should be sufficient, but not excessive. You can also massage it properly to relieve nerves and relax.
What Long Ke said is very important for breathing. It must be regular, that is, keep a constant speed, and the breathing must be well controlled and the frequency controlled. Try not to breathe through the mouth. It is really difficult to breathe. After that, turn your head, take a breath, and then continue. This can effectively prevent the abdominal pain you mentioned.
Regarding running movements, we must first ensure the correctness of the posture, that is, first, keep it natural, and second, the coordination of the arm swing. This is very important. When practicing, pay more attention. In fact, we When running long-distance running, the arms have no feeling. Third, the footwork. The best footwork for long-distance running is when the front foot touches the ground and the back foot is already halfway. In addition, the stride length is slightly three-quarters of that of normal running. More points (it also varies from person to person). This is generally known to everyone who has run long-distance running. If you read more, you will gradually master it with a little practice.
The issue of distance distribution for long-distance running is generally Start by sprinting a few tens of meters, and then run the first quarter of the distance at 30% of your 100-meter speed. This is to warm up your body and allow your body to adapt, and then sprint for your first 100-meter speed at 40% of your speed. Two 1/4. At this time, you will be a little tired, but your body has been adjusted to the best condition. Next, use 30% of your speed of 100 meters to cover 1/3 of the remaining distance. Why do you need to slow down? Woolen cloth? The purpose is to buffer and prepare for the final sprint, so that you still have 2/3 of the remaining distance, accelerate to 50% speed, and finally sprint with all your strength. You can calculate the time it takes. This should be the skill you need, but long-distance running requires perseverance. As long as you don’t have flat feet, it’s a trivial matter.
Why does the lower right part hurt after running? That's because you inhale too much air when running, and the diaphragm in the cavity can't bear it. Slowly straighten your body in a half-lotus position, open your hands, adjust your breathing, and you will recover soon. Of course, people upstairs say that drinking honey water can also It may work, I haven’t learned it or tried it, I don’t know, haha, but don’t drink water right away, and don’t drink so much, just a moderate amount. In fact, you just have a dry mouth after running, it doesn’t mean that your body needs to replenish water immediately< /p>
Do you have any requirements for shoes? Yes, definitely, the most important thing is that the size is moderate. The shoes should be light and the soles should not be too thin to avoid cushioning the knee joints.
If you still don’t understand anything, you can send it to my email.
Question 8: How should you run to lose weight? Long-distance running at a slow speed is the best way to lose weight.
Running four or five days a week for 20 to 30 minutes each time is enough. It is best to run every other day, or run two days and rest one day. Running every day is not good for people either.
It is best not to stop, because your body is already consuming calories. If you stop and run again, the calories will not start to be consumed in large quantities until you run for a period of time. So if you run for 20 minutes, all of a sudden Running the score twice is much better.
Don’t be full or fast before running. Drink half a glass of water before running. Don’t stop immediately after running. It’s best to walk about 100 meters. Also, you can only eat half an hour after running (to prevent gastrointestinal discomfort) and take a shower (if you are older, take a shower before you have finished sweating). It is easy to get rheumatism when you are young, and it is not good for the heart)
Pay more attention to your diet (strongly opposed to dieting, just eat less high-calorie foods such as chocolate | ice cream, etc.) A It will be effective after a month, and the weight loss will be almost the same in half a year.
Another suggestion: you must persist, but you must also take appropriate rest. It is best to have two or three days of rest a week.
Also, it is best to keep jogging after you have successfully lost weight. Not only is it important to lose weight, jogging is very helpful for your immunity and cardiopulmonary ability.
I wish you success in losing weight!
Question 9: How to run on a treadmill is scientific. A safe and effective exercise prescription should include four parts, namely preparatory activities, running activities, muscle strength exercises and finishing activities.
1. Preparation activities. 5 to 10 minutes, you can jog for 2 to 4 minutes first, and then do a few whole-body flexibility exercises, or you can walk briskly and do some activities combined with stretching exercises. A safer and more effective way to practice flexibility is to perform static stretches while sitting on the ground or lying on a mat.
2. Running activities. Both quality and quantity must be guaranteed. The so-called "quality" means that the heart rate during exercise should reach the "effective heart rate range" (that is, 60% to 85% of the maximum heart rate). The simple calculation method is to subtract your age from the parameter 180 (or 170). The remainder is the amount you should exercise during exercise. The heart rate reached.
The so-called "quantity" means running for 20 to 30 minutes each time (or alternating walking and running), and it is best to exercise 3 to 5 times a week.
3. Muscle strength exercises. Mainly the muscles of the limbs and waist and abdomen. You can do freehand or weight-bearing muscle strength exercises, such as push-ups, pull-ups, sit-ups, push-ups, and weightlifting. Finally, do a few minutes of relaxing flexibility exercises.
4. Organize 20 to 30 minutes of endurance exercise. It is not advisable to stop suddenly or sit down or lie down, because the sudden stop of muscle movement will prevent blood from returning to the heart, causing cerebral ischemia, and the exerciser will feel dizzy or even lose consciousness. The correct approach is to slow down, continue running and walking for 3 to 5 minutes, and do some upper limb relaxation activities at the same time to let the heart rate slowly drop.
Of course, you should also pay attention to the following matters while running. It is best to do an electrocardiogram test to understand your own heart condition; you should pay attention to gradual progress, start with a small amount of exercise, and gradually increase the exercise time and intensity; It is not advisable to run outdoors if the weather is bad (overheating, coldness, slippery rainy days). If possible, you can run indoors or exercise on a treadmill; if you suffer from arrhythmia, myocardial infarction, asthma, hematuria, sciatica and other diseases If you have such symptoms, you should stop running until your condition improves and your doctor agrees before you can start exercising.
Question 10: Why should you run counterclockwise? The human brain is divided into left and right hemispheres, and the left and right hemispheres have different functions. The human left brain controls the activities of the right half of the body, and the right brain controls the activities of the left half of the body. In daily life, most people have developed the habit of using their right hand to work, write, and work. The left brain is mainly responsible for high-level thinking activities, which greatly increases the burden on the left brain. In order to maintain the balance of the whole body, the human body must strengthen the left leg function controlled by the right brain, so most people feel that the left leg is stronger than the right leg. When running, most athletes use their left leg as a kicking leg. When running in a curve, due to the strong left leg, if you run counterclockwise, the left leg can well overcome the centrifugal force of the body and avoid tipping inward. The strength of the right leg is smaller than that of the left leg. If you run clockwise, you will feel unstable and fall easily. People feel the same when skating, bicycling, and running.