Hello everyone, "Ding and Mao" meet as scheduled.
While running in the sea, I suddenly remembered a joke.
In this life, only the physical education teacher will say to me during running classes, "Don't walk, okay?"
During this running training, I have a new understanding: running is about running rhythm.
01 What does it feel like to have a rhythm when running?
runs out of rhythm, which is a great experience for me personally.
runs out of rhythm, just like perpetual motion machine , the body runs downwards with inertia.
At this time, although I am sweating profusely, my body is not tired, my mind is relaxed, my body and mind are happy, and I move forward with a set breathing and pace, in perfect coordination.
After Dahai started running, each kilometer was faster than the previous kilometer, and he was more excited every lap. The pace went from 6 minutes to less than 5 minutes, until the climax of the run came.
The rhythm of running makes our movements more coordinated and relaxed, which helps runners stay away from injuries and feel the joy of this sport!
02 What are the key points of running rhythm?
In the process of mastering the rhythm of running, cultivating your own sense of rhythm and rhythm is the beginning, making muscle activities reach the corresponding rhythm, and running according to a certain rhythm and regularity is the ultimate goal.
One is breathing.
breathing rhythm is directly linked to your pace, heart rate , and your speed!
Breathing rhythm is actually about a balance. Use the breathing rhythm to adjust your heart rate, so that the heart rate and your speed can reach a good tacit cooperation mode to achieve the best uniform output!
Currently, the commonly used method is 3-step ventilation, which means inhaling in 3 steps and exhaling in 3 steps. There are also some people who like to ventilate in two steps.
Dahai starts with a three-step breathing process. After the body warms up, it becomes a two-step breathing process. Sometimes, there are two steps of inhaling and three steps of exhaling. It all depends on how the body feels.
The second is the program.
is mainly a matter of stride size and pace.
Controlling the stride size, that is, step length, is one of the main means to improve running performance. You should neither lengthen the stride length intentionally nor shorten the stride length intentionally.
At the same time, try to maintain the optimal cadence. The "golden cadence" currently recognized in the running circle is about 180 steps per minute.
The third is heart rate.
To run fast without crashing, the best strategy is to finish the race at a constant speed. The rhythm here also includes heart rate stability, which is maintained at 75 to 80% of the maximum heart rate.
At present, a common calculation formula is: optimal heart rate = 220-age.
Of course, this is for reference only. You should still listen to the voice of your body and avoid excessive fatigue to avoid sudden death.
controls the optimal heart rate through the coordination of breathing and pace, which is the best state of running rhythm.
03 How to exercise your running rhythm?
If you want to avoid running injuries and run faster and faster, running rhythm training is very important! How to practice
specifically? The sea also has its own thoughts.
First, positive incentives.
Haruki Murakami wrote in "What do I talk about when I talk about running": I don't want to run today, so I went to run. This is the way of thinking of long-distance runners.
Dahai believes that when you are hesitating to run or not to run, you must run. After running, you will know why.
The sense of accomplishment of defeating oneself is the endogenous motivation to exercise the running rhythm. You must first stand up.
The second is strength exercises.
Running is not just about running. In fact, strength training is the key.
Leg muscles, core muscles, and cardiopulmonary function all require strength for support.
Especially during the running break, strength training is definitely the best choice.
In running training, long-distance endurance training, fast speed training strength, and crossover period strength training are indispensable.
The third is to control the nodes.
Many running software are equipped with a running metronome, and you can choose your own cadence.
It is a very good self-training method to consciously train at certain points.
If you have someone to accompany you, training with the running team is also an effective method.
If you like running and listening to music, it is also a pleasure to find the running rhythm that corresponds to the drum beats.
When running, you are not afraid of being slow, but you are afraid of standing still.
Running also pays attention to "Don't run unless you are the one". Have you taken action?
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