How to run

Types and distinctions of running

Relaxation running

Relaxation running is the most basic training method for running. It’s reflected in all running. No matter what kind of running, you have to take it easy. Relax naturally, except for the moment when you push off the ground, relax everything else. This can save effort and make your running coordinated, smooth, agile and light. Give people a very comfortable feeling.

Easy running

Easy running is generally fitness jogging, which reflects the movements of running, from pushing on the ground, folding back, lifting the hips, swinging the legs, stretching forward, and landing. There is ease in every cycle. Movements should be natural and should not be deformed. Easy running requires correct running posture. But everyone has their own running characteristics. Running with splayed feet will not be easy and the force will not be correct. Running with "0" type legs will not be easy, nor will it be easy if you swing your arms incorrectly.

Trot

This is the most basic training method of quality training, which aims to enhance the flexibility, flexibility and coordination of each joint. It seems very simple, but if you want to do it correctly, you need to practice a stage. Don't jump in small steps, run in small steps, and have continuity in small steps. Jump in small steps to practice your jumping ability. You must be relaxed when trotting so that your muscles are not easily fatigued.

Elastic running

This is basic quality training to enhance the strength and flexibility of the ankle joint. The main thing is to fully stretch the ankle joint. Generally, elastic running should not exceed 100 meters. Otherwise, it will be easy to deform, the movements will be incorrect, and it will be difficult to change once you are used to it! It is easy to mix elastic running and trotting. A distinction must be made.

Lunge walking

Suitable for middle-aged and elderly people. Movement is slower. Exercise the thigh quadriceps, rectus femoris, knee flexibility and waist and abdominal muscles. Increase the amplitude of your running leg swing and stabilize your running center of gravity. Middle-aged and elderly people can lunge for 30 meters at a time and can do 3 groups. Take your own breaks.

Step running

Teenagers are suitable for practicing step running. Stride running exercises serve the same purpose as walking lunges. The intensity is slightly higher, the muscles are stimulated more, and the effect is good. The requirements of stride running are: when running, the center of gravity should be stable and forward, swing the leg to send the hip in time, push back powerfully, and land briskly. To overcome shaking when running, teenagers usually run 50 meters, and then gradually increase the amount. You have control over exactly how many meters you go.

Back kick running

Back kick running is suitable for teenagers and young adults in their 30s. Mainly training explosive power and ankle joint strength. Back kicking runs are usually done in groups of 30-70 meters. Back kicking legs should be straight, the center of gravity should be upward, and the arm swing should be strong but not tense. The continuity should be strong, experience relaxation, and develop good habits. Very helpful in improving running performance.

High leg running

Mainly practice leg strength. For the explosive power and flexibility of the ankle joint, raise the leg high to reflect "high", center the center of gravity upward, press down quickly, and land on the ball of the forefoot. It requires fast frequency and strong back pedaling. Generally, run 30-50 meters and do 2-3 groups. Increase the intensity according to your situation. Runners with poor leg strength must pay attention.

Half-high leg running

Mainly practice hip extension and develop cadence. The center of gravity is forward and high. Mainly in the past, lift the thigh to about a 45-degree angle with the horizontal line, which increases the range of hip extension. The supporting leg should be straight and the explosive force should be sufficient. Teenagers should practice more to improve flexibility and coordination, but do not use all their strength. The exercise effect is ideal. Just practice for 30-50 meters.

Running training method

Running with the wind

This is an effective training method to improve absolute speed ability. In the process of running, you must experience quick relaxation, correct movements, and run with your brain, which means running with the wind. Experience the running back kicking, straightening, folding, pushing the hips, swinging the legs, and swinging forward to land. The displacement of the center of gravity moves quickly as you run with the wind.

Breathe naturally. When running downwind, middle-aged and elderly people must master a steady pace, relax, and have reasonable techniques. Training should be done step by step to prevent injuries. In short, the benefits of downwind running for middle-aged and elderly people are to improve aerobic metabolism, enhance cardiopulmonary function, and significantly increase the maximum oxygen uptake for middle-aged and elderly people. Generally, you run 30 meters with the wind and use inertia to run another 20 meters.

Running against the wind

This is an effective way to gradually increase the intensity of training load. Run with all your strength, head into the wind, and have difficulty breathing. Deliberately train your breathing method when running against the wind. Because we are running a marathon. In middle-distance running, bad weather is an equal factor. If you run with the wind, you run with the wind. So you must train to run against the wind.

While running against the wind. Requires small stride length and fast cadence. Save your strength, make your movements natural and easy, and don't lose shape. Swing your arms naturally without shaking. The best training distance for running against the wind is 100 meters. You can practice it several times. Breathing can be based on your own habits, when the wind is too strong. Put your tongue on your forehead to prevent cold air from being inhaled and causing abdominal pain.

Uphill running

Uphill running: Uphill running training, general requirements. The best slope is 15 degrees to 20 degrees, and the best distance is 200 meters to 400 meters. Running movements: Raise your legs high, push back fully, and keep your center of gravity high. As a means of basic quality training, every athlete has his or her own training tips. Uphill running is intense and easy to fatigue, so you should control the amount of exercise according to your own conditions.

Downhill running

When running downhill, you must correctly master the running technique and use the slope to push to obtain the highest speed. Pay attention to running relaxedly during practice. Only by combining fast running with natural relaxation running can you gain the ability to relax at high speed, but you cannot practice downhill running when you are tired.

Downhill running requires excellent cardiopulmonary function, otherwise the speed will not meet the training requirements.

So when training, run uphill and walk downhill; walk uphill and run downhill. Train for a few repetitions. Uphill running and downhill running are particularly helpful for teenagers to train. Middle-aged and elderly people should be very careful when practicing to prevent injuries.

Fun running training

Running in the snow

my country’s women’s middle-distance running team often conducts snow running training in Wudalianchi, Heilongjiang, mainly to increase ankle joint strength. Understand the correctness of the back pedaling action. Running in the snow, the air is good, the fun is strong, the snow is white, the brain is clear, running requires regular movements, and you can experience the feeling of walking in the snow with one foot deep and one foot shallow. This kind of training usually lasts about 60 minutes. Spare time training time is slightly less. You can practice walking in the snow. Runners who have the conditions can try it. This is a training method, but you must pay attention to safety.

Beach Running

Run on the beach by the sea. This training method was once popular. Running long distances on the beach can easily cause local muscle fatigue, making it difficult to continue training and improving performance slowly. Beach running is basic quality training. Because the beach is shallow and deep, leg strength is used unevenly when running, so the running distance should not exceed 2 kilometers. You can run it several times. Be sure to pay attention to recovery, so train once a week. You can run barefoot on the beach, but not for more than 20 minutes. Acts as a massage.

Step running

This is a commonly used training method to improve leg strength. All runners have tried it. Please note, runners, that the center of gravity should be high and forward. To prevent fatigue and control the training intensity yourself, you should train during the training preparation period and try not to train during the pre-match adjustment period.