HELLO GUYS! HELLO GUYS! HELLO GUYS! This is Wu, Allridge. I haven’t written anything for a long time. Today, I sorted out some suggestions from beginners. I hope you will gain a lot after reading them patiently. Let’s start.
From the 5k mini marathon to the simple jogging around the community, it may be to kill boring time or to lose weight, which seems to be the common beginning for everyone to join in running.
Then you don’t need any special equipment except a pair of good shoes, so running is a cheap, interesting and effective way to do aerobic exercise every week.
The following ten simple tips will help you learn to run correctly, so that you can enjoy all the health and benefits without risking injury or burnout.??
https://www.bilibili.com/video/BV1Z44y1q73r? share_source=copy_web
When starting a new running plan, it is very important to invest in a good pair of running shoes. Don’t use the old shoes at the back of the wardrobe by mistake or buy them at discount stores. Please be sure to go to the online shop that specializes in selling running equipment or consult the running friends around you and ask them to recommend the channels for buying shoes.
Because there are many choices in running shoes, you need professional advice to help you get the running shoes you need accurately. I also put a program I did on it, so you can refer to it and know clearly what running shoes to wear at what stage. Your new shoes may cost between 200 and 500 yuan or more, butVery worthwhile investment..??
When you first try running, you may be surprised that it is more difficult than you expected.
Running with a group of people or at least several running partners will help to maintain motivation and sense of responsibility. See if there is a running group or a running friend around you, let him take you, or even tell your trusted basin friends to let them supervise your running clock.
https://www.bilibili.com/video/BV1Hv41177Y7? share_source=copy_web
When you start running for the first time, you may feel more tired than expected, and you may have pain such as tibial tension, spasm and muscle strain. It usually takes your body four to six weeks to learn to adapt to this kind of exercise. Don’t push yourself too hard, or you may be hurt more seriously.
Even if you don’t hurt yourself, starting too fast will make you feel overwhelmed and give up. Give yourself time to adapt to this new sport, and your body and mind will thank you one day.
This seems to be against trial and intuition, but when you try running for the first time, it is important not to focus on speed. If you try to run fast, your body will be difficult to recover. When you worry too much about your statistics, running will not be so interesting, and you may lose the motivation to keep running.
Try to run at a moderate speed (maybe just a little faster than your fast pace, 7.5 minutes or 8.5 minutes), so that you can communicate freely with comfortable breathing. Ideally, you should feel that you can run farther and be happier every time you run.
Following the plan is one of the best ways to start learning to run. You can try the training method of running and walking. This method can find related courses on the Internet or in the sports app, such as "Five-kilometer Tolek Run"
Running/walking interval training is one of the most effective plans for novice Xiaobai. This allows you to gradually increase your running time, usually within 8 to 12 weeks, until you can run continuously for 30 minutes or more.
No matter what your training plan asks you to do, always listen to your body and respect your feelings. If you feel pain beyond normal muscle aches, stop running. Ice compress, rest, elevation and anti-inflammation should help to treat most simple injuries and strains. Continue to rest until the pain is relieved, and then slowly return to your running plan. .
https://www.bilibili.com/video/BV11w411Z7HV? share_source=copy_web
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When you plan to run, it is important to replenish your body with energy properly. Not eating, eating too little or eating too close to your running time will affect your health and training effect. Try to eat about 200 to 400 calories about an hour and a half before running, which is mainly composed of complex carbohydrates and a small amount of protein (a piece of whole wheat bread, an egg and a banana).
Maintaining proper drinking water is as important as proper diet. Drink at least 300ML of water about two hours before running. If you plan to run for more than 45 minutes, you need to drink sports drinks to replenish the lost electrolyte ().
If you have some interesting goals to achieve along the way, you will be more likely to stick to your running plan.
Find a 5k race or online race in your home city. Because running has become so popular now, it is easy to find many competitions with interesting themes, such as color running, running shoes trial running or charity running.??
When you are ready to start running, the most important thing to remember is. If you often tie your sneakers to run, then you are a runner. Some people may run faster than you, but don’t let this scare you. Don’t underestimate yourself, stick to your training, and before you know it, you will stride forward and keep up with the crowd.
Finally, I would like to give you some words about warm-hearted and inspirational running:
RunningNot just run out, but get yourself back.
RunningThe true meaning is to run more and more happily, run down and let weakness leave the body.
· Be a happy person, study,runWork hard, care about your health and keep a good mood, and become your best self.
Finally, I wish to see my little brother and sister here. The more they run, the happier they are. This is Allridge Wu. See you on the show. Bye!