If I asked you to tell me a running process, what would you say?
I think the answer to most running is: warm up - run - stretch, and then it's over. To be honest, there is nothing wrong with this. It can be said to be a basic running process, but these are too simple, such as warm-up How to heat and how to stretch are all very particular. So what should a perfect running routine look like? Let’s take a look with Xiao Fang.
1
Get a good night’s sleep
Adequate rest is a prerequisite for running, but most amateur runners don’t pay enough attention to this. Their subconscious concept is: run. I believe that the more running the better, and I never include rest days in my training plan.
You have to know that many professional marathon runners in our country, in their daily running training, most of them do three things every day: eating, training, sleeping... It just cycles like this, and they maintain at least 8 hours of sleep a day. time.
2
Warming up is not about just moving a few times
I will not popularize the role of warming up before running, but all runners must know that warming up is not a gimmick, nor is it just about moving a few times. A reasonable warm-up will make better use of the energy stored in the muscles, so that the load on the muscles will be better. To be active all over the body, for example, you can start by jogging for 5 minutes. Remember that static stretching does not mean warming up!
Of course, in addition to activating the muscles of the body, each joint also needs to be warmed up to prevent strains, effectively improve the softness of the body and increase the elasticity of the muscles, so as to achieve better running performance.
3
What to do to warm up before running
Jogging warm-up is to activate the body and stimulate the heart and lungs to increase body temperature and heart rate. You can also add some jumping or jumping jacks and other exercises to let the body feel a kind of elasticity when entering running training. In addition, you can also perform training such as pony steps and spot pull-ups to improve your body into running movements and form muscle memory.
In fact, running in summer is okay. There is no need to do too much warm-up before running, mainly in cold weather. You must activate your body and mind in this way, otherwise the probability of injury will increase significantly.
4
Don’t ignore strength training
After running every day, stretch and go home. If the world has plenty, it is recommended to do some strength training. Some people think it is not necessary. In fact, it is better to do strength training after running. Relax your muscles.
Strength training is not only to enhance the explosiveness of muscles, but also to help you reduce unnecessary injuries during long-distance running. If you are a speed runner or someone who wants to rush in at the last minute during a race , remember not to neglect strength training!
Therefore, if you want to run well, it is very important to sort out a perfect running training process that suits you.
loves running and life. Welcome to follow Xiaofang Shuo Running and share more running information with you!
