Under the pressure of work, family, social and other aspects, many people can not guarantee normal running except getting up early. In this case, runners should get up early and form the habit of running in the morning, so as to ensure the amount of training every week.
Stick to strength training
Strength training can increase muscle, improve overall health, reduce the risk of injury, and improve running performance. After finishing a difficult run, you can arrange a strength training the next day, 2-3 times a week.
Cross training often
Running cant exercise all the muscles, which needs to be supplemented by other sports. Cross training is a good choice. Swimming, cycling, rowing and other impact on the body is very small, can play a very good role in exercise.
Eat more vegetables
Green and healthy vegetables can provide runners with rich nutrients, including high-quality carbohydrates and antioxidants, which can not only ensure sufficient energy, but also resist the invasion of some diseases. Especially for runners who want to lose weight, they should eat more vegetables.
Warm up before running stretch massage after running
Its a routine for professional runners when theyre running, and its what amateur runners do as well. A warm-up of 5-10 minutes before a run helps activate stiff muscles, accelerate blood flow, and prepare for a run. Massage and stretching after running help speed up recovery and reduce the risk of injury.
Long run once a week
Whether youre for the 5K or the marathon, a weekly long run is essential. It can help runners to improve endurance and running efficiency.
Get enough sleep
During sleep, the body can repair itself, especially the production of growth factors, which can repair some minor injuries, promote the shaping of muscles, and enhance the connection between nerves and muscles. Adults usually need 7-9 hours of sleep a night.
Less sitting and more stops
Some people still get sick even if they run every day, mainly because they sit for too long. If you need to sit for a long time, remind yourself to stand up and walk for a while every hour. Even if its only 5 minutes, it will have different effects.