After 1 years of running, I finally changed from a novice to an advanced runner......
It is necessary to share with you the pits you stepped on during the running and the suggestions you have gained, these are all practical experiences, I hope it will be helpful to novice runners!
When running, heart rate is an indicator that every runner pays great attention to, heart rate refers to the number of times the heart beats per minute, which is not only related to the intensity of our running, but also very important to our physical state!
When I first started running, I was out of breath when I ran a few hundred meters, and the heart rate data detected by the watch was also straight to 180+
It is difficult to stick to the distance of 2 km, and the running volume can only be completed by running 0 km and walking 0 km in a combination of running and walking.
After a year of continuous exploration and learning, as well as communication with some running gods, I finally found a way to lower my heart rate, even if I run 150 kilometers now, 0 minutes of pace, my heart rate can be maintained in the aerobic zone of 0+, which is really only known to myself.
What I want to tell you here is that there is a way to lower your heart rate, but it is not easy, and you need to accumulate it step by step!
Running is not difficult, but it is really difficult to persevere, many people around me are running with the mentality of fishing for three days and drying nets for two days, for such people, it is really not suitable for running!
At the beginning of running, it is very difficult, at this time, the cardiopulmonary function is poor, the aerobic endurance is insufficient, the muscles lack strength, and after running a few steps, you will be sweating and panting, and it is easy to give up!
At this time, you must persevere, if you can't run, you can try the combination of jogging and brisk walking, so that the body has a process of adaptation, and slowly everyone will find the fun of running, and remembering to move is beneficial!
After a period of jogging and brisk walking, you will find that your body has begun to gradually adjust to the intensity of exercise, but your heart rate is still high.
At this stage, it is recommended that you increase the running distance appropriately, in order not to let the body get too tired, you can slow down the pace, and the speed can be controlled at 9-0 distribution speed, or even 0 distribution speed, with physical comfort and free breathing intensity.
The running distance can be increased from the original 3~0 km to 0~0 km, persist for a period of time, and then come back to run 0~0 km, you will find that it is too easy, and the heart rate has dropped a lot.
Interval running is a common form of exercise in running workouts and an effective way to lower your heart rate. When running intervals, increase the speed of running appropriately, about 6 seconds faster than the usual speed, for example, the usual pace is 0, which can be controlled at 0 distribution speed.
When running intermittently, you should warm up for 6 kilometers first to avoid too strong strain! The interval run distance is 0 at the beginning, and the interval rest is 0 minutes in the middle, and the 0-0 set can be repeated.
After the body adjusts to the intensity, you can gradually increase the interval distance to 1000, 0, 0, and remember to stretch statically after running to replenish electrolytes.
Running is full of fatigue, lack of endurance, high heart rate, and another reason is lack of strength, which is also one of the causes of frequent injuries!
When running, in addition to strengthening leg exercises, the most important thing is to strengthen the strength of the core muscles of the body, and you can usually do more squats, planks, crunches, etc.
In terms of diet, eat more high-protein ingredients, such as eggs, milk, beef, etc.
Running is a long-term form of exercise, and the benefits it brings to the body are also compounded.