Extending running distance is too painful? Seven Skills Easy to Solve

category:Sports
 Extending running distance is too painful? Seven Skills Easy to Solve


Warm-up should not be neglected

By walking or jogging, the body temperature gradually rises, the joints are ready for running, and then several groups of dynamic stretching, so that the muscles are ready. These warm-up exercises can prevent the occurrence of bifurcation, muscle tension and other problems, and lay the foundation for extending the running distance. Of course, at least five minutes of body cooling should be done after running.

Running-walking Combination Strategy

At the beginning, you can combine walking and running at a ratio of 1:1, such as two minutes of running first, followed by two minutes of walking. After a period of exercise, gradually lengthen the running time and shorten the walking time until the goal distance is achieved uninterruptedly. This strategy can exercise runnersendurance and self-confidence very well.

Outdoor running

When weather permits, runners are best able to run outdoors. Fresh air, red flowers and green trees, challenging routes, etc. will stimulate the initiating runners fighting spirit, more interested in running longer distances.

Let the treadmill run without boredom

When running on a treadmill, it often feels too dull. In fact, treadmill running can also play new tricks. You can listen to music or electronic books, or watch videos, or use the treadmill for speed training, intermittent training, slope training, etc., to increase the fun of treadmill training.

Midway stretching

Muscle tension is one of the main reasons why many beginners cant finish long distance running. If the runner feels tense in the middle of the run, which affects the running state, he should stop immediately and stretch simply. If you feel OK, keep running. If the problem does not show signs of improvement or even worsening, you may need to stop running immediately. After all, health is the most important thing. Its lonely to run a long distance together with a good friend. They can talk to each other, encourage and promote each other. To a certain extent, this will ease the pain of running, and unknowingly achieve the goal distance. Moreover, when two or more people run, the safety factor is relatively high. Strengthen strength training Many beginners do not realize the importance of strength training. Through strength training, runners can increase muscle quality and strength, make their legs more flexible, improve running efficiency, improve runners endurance, and reduce the risk of injury, which ultimately benefits runnerslonger distance running. Source: Netease Running Author: Changbao Responsible Editor: Yang Shuo_NS4396

Muscle tension is one of the main reasons why many beginners cant finish long distance running. If the runner feels tense in the middle of the run, which affects the running state, he should stop immediately and stretch simply. If you feel OK, keep running. If the problem does not show signs of improvement or even worsening, you may need to stop running immediately. After all, health is the most important thing.

Run together

A persons long-distance running is lonely, running with good friends, two people can talk to each other, encourage and promote each other. To a certain extent, this will ease the pain of running, and unknowingly achieve the goal distance. Moreover, when two or more people run, the safety factor is relatively high.

Strengthen strength training

Many beginners are unaware of the importance of strength training. Through strength training, runners can increase muscle quality and strength, make their legs more flexible, improve running efficiency, improve runners endurance, and reduce the risk of injury, which ultimately benefits runnerslonger distance running.