A run method is suitable for you
How to make an over Lent, busy, lack of exercise, clumsiness, physical sloppy fat middle-aged, without injury, not tired, not afraid of the premise, as eighty or runners?
Huang | text
For people who want to be runners, the biggest problem is how to become a runner. Most have ran but did not run down the people who are not yet tasted the fun run, to give up this part of life.
Some of the world running surface of guide books, but the basic does not apply to adult beginners. Because they are either written for young people to become professional athletes, or is written to have a “do not run or give me death,” yet the strong will not grasp the essentials of the fanatical sports fan running. But in fact, we have eight or nine in the morning the sun is not, nor is it gritty unafraid of the ninja, on the contrary, we only worry about hard work around the clock for 30 or even 40 years of heart and lung can not afford to bring the heavy load running , growing concerns about weak legs can not support slow growing feet clumsy bloated body, will worry about housework, apart from the busy business can not be scheduled running time, concerns about the process of looking boring tired of running yourself unbearable.
Running is a person’s movement is different from golf or badminton, no dramatic scenes or outcome, once the feelings of boredom, fear will follow, almost never rekindle old friends. In my opinion, “first up and say,” this sentence, the most not suitable for running it.
7 × 24 running to find a place
Unable to stop the run to find a place, starting even half the battle. Many runners are respected outdoor jogging on the grounds are generally clean air, close to nature, relaxed fun and the like. But look we live in the city, like the super monster, millions of motor vehicles roaring past on every streets, floating in the air more than 5-7 times the WHO standard of respirable particulate matter. 365 days a year, there are 110 days only three or air quality even worse, a maximum temperature of 7-10 days over 35 degrees, not to mention there are dozens of days either rain or snow. In my opinion, a pleasant climate, clean air, good weather, like the flying opportunity which can not Yan Fu, do not run really is a sin, but look forward to Yan Fu if followed, is clearly unnatural. For the first runner, the choice of outdoor jogging, roughly equivalent to select the “Always looking for an excuse to escape,” and running happens to be most in need of sustained exercise.
In addition to outdoor running, leaving only the choice of the treadmill. Gym on the treadmill is always in full swing Xuemaibizhang, but rivalry between the adjacent running a test, may not be suitable for long silence has been the beginning of the school field runner. Either way, you do not want to lose to the beauties around you? In contrast, home treadmill is the most gentle, most is 7 × 24 rain or shine. A look of strong build fully functional and stable treadmill, a carpet fiber for shock absorption, a treadmill is placed in front of 15-inch TV, a DVD player or video file support network Thomson L6 player, jogging in life is to help open the door to my “golden combination.” Tuiruan ran 3 minutes from asthma, Lower Dir to run a half marathon, which took me from the treadmill, “wanted to run” to “run.”
Equipment to bring self-confidence
The Master said, “we must first of its profits.” Compared with the golf, running can not be considered a luxury, but it will not be nowhere to be defeated. Even running the treadmill at home, you also need at least a pair of jogging shoes, two sets of running T-shirt and shorts.
One foot while jogging 3-5 times the body weight to bear the impact of such shocks will be followed by upload from the foot to the knee, spine or brain. On the other hand, jogging is a need to continue to vacate the body – floor exercise, first runner on the athletic stance (feet landing in particular moment) control is not skilled, and if another overweight, lack of lower limb muscle strength, inability to concentration or fatigue, it is prone Wei feet or meniscus injury and other injuries. We usually loved sports shoes, many of Cross Sport (General Training), and Sport Style (sports fashion), and no special buffer damping jogging or attitude control design. Runner on first is dedicated to buy a good pair of running shoes is very important.
The world’s largest circulation professional running magazine “Running’s World” regularly published jogging shoes evaluation reports, the latest recommended running shoes include: Asics Gel-Nimbus 11, Asics Gel-Kayano 15, Mizuno Wave Nexus 3, New Balance 1063, Nike Lunarglide +, Nike Air Pegasus + 26 and the Nike Zoom Vomero + 4.
Compared with ordinary cotton jersey, running with sweat wicking T shirt fabric sweat evaporation rate increased 5 times, you can prevent cold cold; specialized in running shorts are with soft, smooth seams sweat pants, can Avoid bruised thigh. Investment in equipment, in the running, maybe can help you run better, maybe not, but it will help you improve your self-confidence, while pressure – just can not spend money like water after the first acquisition of N multi-line give up, right?
Go step by step from the beginning
With a delightful venues and shiny new equipment, the next is the most important, at least for me, – how to make an over Lent, busy, lack of exercise, clumsiness, physical sloppy middle In fat, without injury, not tired, not afraid of the premise, as eighty or runners? The answer is: find the most suitable for their own run method.
No one leaves and another piece of the same, no one person to another people, there would be no run method of a universal. If we go to college, from higher mathematics to get the maximum gain is the mathematical thinking, rather than as partial differential equations, in terms of the early runners, find their own body, mood, environment, work and life of the jogging of the Road run run faster than many much more important.
My Yehu Zen “jogging training method” includes five stages: flat Rush, uphill Rush, Rush added jogging, jogging plus Rush, pure jogging. The whole process takes roughly 6-8 weeks or more, 3-4 times per week training:
2 weeks ago, according to the body can withstand the maximum speed (not less than 6Km / H) trot on a treadmill, every 30-40 minutes. This 2 weeks is the key point: every time the speed and duration of exercise, can not be lower than last time;
Rush has been able to breath in your 40 minutes, while maintaining the same speed and time under the premise of the slope of the treadmill and gradually adjusted to 5-10 degrees. From the training effect, the uphill Rush calories than jogging the ground more, and contribute to strengthen the lower extremities, especially leg strength, improve heart and lung function;
The next 1-2 weeks, from “Rush 1,000 m + 500 m + jog trot jog 500 meters 1000 meters + + … …” began, Rush and jogging intervals, running 7.5-9 miles per hour speed control. This is a critical stage, carefully but firmly jogging and gradually increase the proportion of the whole training is very important. Each exercise is best to use a pen to the situation, and strive to do every workout, running a total distance of more than 10% higher than last time;
Then you can begin to try to continue jogging for 30-40 minutes, and if you do not come down, can be interspersed with a few Rush, but Rush is not more than 500 meters each. From now on, you should schedule in the week, leaving the position to run at least 2 times a week. If a week is not running, and then back on the treadmill, training intensity should be the starting point, from the previous levels by 10%, which is to prevent sports injuries.
So day after day, until one day, you can breath and ran down the 4,000 or 5,000 meters. This time, you can fearlessly to debut crowded gym, and around 20-something young man under a high Jingzhuang. When you can run 3-4 times per week, about 8,000 meters per adhere to can enroll in half-marathon, and in 2 hours and 30 minutes.
Forget your legs with your eyes
Running dry in a lot of people daunting, but fortunately almost all of our fans or American TV fans in Hollywood, thanks to Thunder and eDonkey, to run have more fun. My running life has been drama in the United States under the influence of bathing. Jimei play a playing time of roughly 45 minutes, just be a running time. The same exciting story, the sofa is a refreshing move before the treadmill is the spiritual body of the double feast.
Watching Aaron Hotch (“Criminal Mind Criminal Minds”) pain in the court volley knocked flat unscrupulous lawyers, or Dexter (“double forensic Dexter”) has finally struggled Shouren assistant prosecutor Miguel, or Alan Shore (“Boston Legal”), the face of nine Supreme Court justices eloquent, mind worrying about rolling their brains turn to fly, it forgot the fatigue of running, or even forget the time. In the cranky or want to no want to go before the treadmill watching CSI, than running on a treadmill in itself made me stop.
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