Run

Running movements

Jogging is mainly used for quick trip.

Behavioral essentials: hear "run" beforehand order, the hands clench fist (four fingers curl up rapidly grip, thumb stuck on the forefinger and middle finger first joint second joints), mentioned waist belt with high, about with heart, boxing inward, elbow in close to a little. Hear "to go", i.e., to move after slightly lean forward, two legs slightly bend, at the same time, using the right sole left foot pedal force leaped about 85 centimeters, the forepaws before touchdown, body gravity right foot forward, according to this action, I.e., integrity, two arms before swinging forward swing arm, natural when big arms slightly straight, elbow stuck on the waist, forearm slightly flat, slightly to the close, two boxing inside each from the button line about 5 centimeters, When the swing arm backwards, boxing stuck on the waist. Moving velocity per minute 170-180 steps.

Hear "set" password, and then run two step, and then left foot forward half step (two boxing closed at waist, stop swinging) left foot touchdown, gearing, while it is founded, hands down posture.

Running the first step must jump out, the forepaws touchdown, in the whole course of running, cannot fully foot touchdown, Halt when, want to notice by the consistency of the legs and arms. Put

Running is a subject, the most scientific exercise methods to achieve the best effect.

Running principles

Whatever a fitness runner, should pay attention to insist on often and gradual, special attention should be paid to control the workout. In addition, must learn to "self control", which is especially important. Because sometimes running wish will suddenly disappear, this needs will "can't run" or "wouldn't run" distinguished. Of course, if sick when absolute don't run, but in other cases should be overcome "inert", insist to take exercise.

In the early days, running speed of exercise with no uncomfortable feeling for limits, run the distance with no hard feelings advisable. After running may appear lower limb muscle pain, is this normal reaction, insist to take exercise after a few days of this phenomenon will disappear.

To determine their exercise leels rank, attend running exercise three to four months later can undertake some test, test run with 12 minutes for calculation of the distance level beginning.

30-39 age group, 12 minutes run distance da is less than 1.5-1.8 kilometers, explain exercise level is poor. If you can achieve 1.8-2.6 kilometres, explain exercise levels for good; If can be more than 260 kilometers, or to achieve outstanding exercise level.

40-47 years old age group, exercise level is relatively poor every 12 minutes to run the distance to 1.6 km within; Good for 1.7-2.4 kilometers, Outstanding candidates for 2.5 kilometers above.

50 years old of above is bad, the good and the outstanding person every 12 minutes run distance is points for 1.5 km within, though 1.6-240 km and 2.5 kilometers above.

Don't fantasy in the short term to make ideal result, only the exercise will rise exercise level. If only once a week, running distance running long again not many benefits. Because in interrupt run six days, body organization has will run the benefits of consumption at all. Therefore, within a week running shall not be less than three times. Usual lack of exercise, once determined to begin regular exercise, often exercise patterns, which can cause undesirable consequence. In physical exercises every day should be gradual, should be in the diary records below the items:

1, exercise the properties, content, sustained and date of each exercise time used;

2, exercise before, during, and after exercise exercise self feeling;

3, appetite and sleep status,

4, whether to continue to participate in exercise hopes;

5 and the pulse condition.

According to the analysis of the level of record it timely to exercise size and make necessary adjustments. Generally speaking, running five minutes after the pulse should not be more than 120 times/cent, running after 10 minutes pulse beats should not be more than 100 times per minute. If sensor tachycardia, must reduce the workout.

Running related matters needing attention

power

As the growth of the age, our physical and mental bear ability has fallen to like on the edge of the cliff. Muscle protein decrease was increased with age typical symptoms appear. In the elderly, because its muscular strength loss and body extreme weakness, fall and fracture is more common. Research shows that: the strength training can effectively reduce the frequency of old people fall and fracture.

No matter what age runner, seldom someone trying to exercise the leg muscles outside. But, in routine training, regularly arrange a series of simple upper body strength training, will effectively improve trainers run ability. The purpose of which is to improve JianBei force and endurance, and abdominal and back muscle strength. By properly using arms, runners grades you can improve nearly 12%. Don't know use arms of ordinary runners will unfortunately, running distance is longer, the arms the fatigue. Arms can effectively maintain stride because, they like a metronome as rhythmic drives leg rhythm.

Increase the strength of brachial through simple push-ups practice. Do push-ups need not too fast, and pay attention to strengthening the width of the two arms back, shoulder, arm strength, all these parts in the final stages of long will play an important role. Don't suddenly do too much, just began to four to five times can, and then, as the strength of the increased frequency. Do push-ups benefit is to use your own weight provide resistance, without the need to invest any facilities.

When I was running, another piece of important muscle is abdominal muscle. Weakness and lax abdomen is you're running training, contest in the final stages of stride decrease, chest narrowing, transported to the abdomen of air volume reduce reasons. Moreover due to abdominal muscle power difference that can give and abdominal relative lumbar muscle trouble. The solution is planned and regularly to do sit-ups. This practice making back, waist, abdominal muscle will get exercise. The strengthening of some muscle into your daily running, simple method is like everyday run after walking to do finishing movement as to do it. A start doing 10 sit-ups, 5 push-ups and 20 times arms flexion, in two weeks increase to 12 sit-ups, 6 push-ups and 24 arms flexion.

As far as possible to strengthen running power, once had certain endurance base, increase the lengthening of the easiest way is mountain run. Regular mountain run plan will run for daily to produce surprise effect, competition result is significant effect. Mountain run can enhance runners thigh power, enhance coordination, more leg can enhance the brain coordination. For elderly runners effect larger. At Stanford university survey results show that run mountain in older bone density than those not participate in training and attend lacking excitement training in older much greater.

For mountain run training can start slowly. First, in the hill country run training need not run very steep hill. If you run very steep mountain, then, the only thing that is climbing. The ideal mountain, the mountain long run for the quarter mile, mountain slope not too steep, such already can exercise the power of the legs, and not after deng muscles too nervous. Next, try to do up the mountain run. Because when you do run to face down the mountain foot, ankles, knees and legs of force for weight increased (about four to five times). And when you do run up the hill, a much smaller, more force will be conducive to the strengthening of thighs, conduce to the Achilles tendon tensile strength. Downhill run to reduce running stride.

According to other series mountain running effect, the first week, run one time. The second week, run twice. When you plan to take part in the games before eight to 10 weeks, the mountain run effectively integrate you weekly big strength training in. Weekly repeated 1 to 2 times, make mountain run in daily, regularly moderate intensity in training of to moderate proportion.

speed

For a runner speaking, there are many ways for speed training: to track, repeating a variety of short run, Speed to the game, From up quickly ran off. Attend contest and so on. Speed training for everyone to old people is ok, the greater factor, because it in keeping the gait, meanwhile it also maintained human body good biomechanical structure, both will the growth as the age gradually disappear. Many running after step of adults, think oneself just adapting to day-to-day per mile 10 minutes of speed jogging, but whatever run strength and speed, this is incorrect.

Improve speed can be through three ways:

But increasing frequency

2 increase stride

3 which can increase the frequency and increase stride

The first method is more desirable than the second method, lengthening of the increase of excessive can cause stride, which can cause certain biomechanics on issues and sports injury.

Speed training, especially in the fields of speed training should be gradually (painless) improve frequency and stride training. It is important to steadily improved. Track speed training for the development speed of feeling is very important, but also provides an improved running forms of opportunity.

At the track what is the best and the most simple training method?

rest

Running the four key elements, many runners in training endurance aspects laid a good foundation. Some runners the speed and stamina coordination quite well. But, there are few runners seriously rest this important component. There is enough evidence to prove, rest in four basic elements are the most important element. Running bring us a lot of benefits, and these benefits are we use the cost. In the running of the price is within the body muscle tissue constantly repeated destroyed and restructuring process. The endless running will eventually cause muscle damage, running, we think damage and overuse of the same meaning. And muscle tissue at rest after a stronger than the original.

In order to keep us healthy, is not damaged, run better, when you are running needs to follow some basic principles.

1. Weekly less run for a few days.

2. Weekly with some low intensity in training instead of 1 day or two days of running. As in power bicycle on the aerobic, sweating training.

3. Put some pedestrian activities into your training among

4. Match should be a little less.

5. If you don't match tasks and ready to maintain physical when, should try to keep scores and reduce workout, insist on reduce illness.

6. Designedly deeper tissue massage.

7. The same theory applies to your daily life. We should like learning work as learning rest and relaxation this art, this art is worth pursuing. Through learning creatively rest and relaxation, make our mental and physical restoration, become stronger.

People when you are running, the human body needs oxygen requirements as running speed increase and increases accordingly, in order to change this situation, needs to accelerate ventilatory frequency and increasing breath depth. But, breathing frequency speed is a limitation, generally the most effective range is every minute 35 to 40 times. Such as high as 60 times per minute, average a second will conduct a inhalation and exhalation, so will perpetuate the breathing becomes shallow, change volume decrease, influence oxygen inhalation and carbon dioxide emissions of carbon dioxide concentration, make blood rises, oxygen concentration decreased.

Note breathing rhythm evenly

When I was running, consciously placing feet step cadence and breathing rhythm coordinated, generally speaking, according to their own physical condition and running speed change, can take 2 step a suction and 2 step a call or a three-step suction and three-stage call the method. When the breathing rhythm and running rhythm to adapt and formed a habit, can avoid shortness of shallow and rhythm to deepen breathing disorder, the depth of the extremely beneficial. At the same time still can reduce fatigue and reduce running for the "pole" appeared brings adverse reactions.

When running by sniffing. When running nose and breathe and by running rhythm coordination, can satisfy the oxygen requirements. In vivo As running distance and intensity increased, oxygen requirements increase, convert the muzzle mouthpiece shout breathing patterns, in inhale and exhale when to do slow, thin and long, mouth small zhang expiratory, avoid big quick breathing or breath. When running shortness of breath, feeling, is due to suppress unsmooth expiratory not fully, carbon dioxide emissions are inadequate, occupy in alveolar among, limiting oxygen inhalation. To intensify expiratory volume, use the mouth only, and increase the amount and exhale consciously breathe out of time.

The main purpose of breathing, in providing human oxygen demand and eliminate body spare exhaust. Human quiet when resting, every minute about breathing 10 to 12 times, each time breathing quantity (tide volume) about 500ml, i.e., the human body in quiet when every minute of breathing JiaoHuanLiang about 5 to 6 litres. Although every minute body absorbs oxygen up to 1,000 to 1200ml, but 70 kilograms of adult each minute use oxygen has only 300ml around. Largest human body movement the change of gas can reach 100 liters per minute (about 20 times) when quiet, but body biggest oxygen intake is only 3000ml per minute. This kind of breathing JiaoHuanLiang increase oxygen utilization rate, the decline of the phenomenon, it seems that the breath is not human endurance sports performance major limiting factors.

Although oxygen to breathe JiaoHuanLiang (external respiration) than the body tissues oxygen JiaoHuanLiang (breathing) within more, but for respiratory system in the lungs, whether the gas exchange, heart rate, cardiac output per jump, body blood flow distribution or venous reflux, etc, are not controlled by consciousness of human body can exercise physiology variables.

Only when motion breathing patterns, is controlled by consciousness can exercise physiology reaction, therefore, adequate knowledge of correct breath when running concept, also be quite helpful exercise physiology knowledge.

1. The running speed and respiratory JiaoHuanLiang

People often put forward when running, along with the pace "2 suction 1 call", "2" or other suction 2 call rhythm adjustment ventilatory frequency (number) concept. This does not consider breathing JiaoHuanLiang size planned.moreover usage is quite wrong running breath regulates concept. In fact, running speed and respiratory JiaoHuanLiang become direct ratio. Human body in under different speeds when I was running, minutely ventilatory JiaoHuanLiang may vary reach up to 10 times above, although the pace of speed will run

Change by the number of breaths (frequency), however, never think that a single breathing rhythm, can fully represent running breathing adjustment. Human body when running breath regulates will be affected by the running speed of the significant effects, though both at the same speed running with, the two best breathing rhythm (depth and frequency) may be different.

2. JiaoHuanLiang factors affect the lungs to air

Human lung gas exchange by ventilatory frequency (number), respiratory depth (tide volume) and dead cavity size effect, accordingly, exactly when running to increase the frequency or the deep breathing, as when motion increasing breath JiaoHuanLiang basis? An explanation of this problem with dead cavity size are concerned.

So-called dead cavity represents human mouth, nose, throat, trachea and bronchial gas, such as access (about 150ml), when the air inhaled through these space, will be kept under dead cavity size the amount of air, not into the lungs exchange gases, therefore, despite quiet when resting, every breath, but true 500ml equaled about exchange gases into the lungs only the amount of air 350ml, if a minute to ten times the number of breathing, the human body quiet when resting, calculated the real lung gas exchange only 3500ml. Increasing breath depth (the amount of air inhaled with each), can significantly reduce the influence of dead cavity, achieve the purpose of JiaoHuanLiang increased pulmonary gas. Especially along with the running speed increases fast, die cavity will also increased significantly, if only by breath frequency change to adjust, then lung gas exchange efficiency will not ascend, unfavorable running oxygen increasing demand.

3. To through their mouth or nose breath

How to increase the depth of breathing? Is the key breath regulates the run. Basically, when running speed isn't very fast, the human body oxygen demand is not high, inhale and exhale slowly in the nose mouth way, can obtain more natural ventilation adjustment. At this time the runners should as far as possible increases depth, reduce the inspiratory nose breath of frequency, in order to get better lung gas exchange efficiency. When running after the speed, inspiratory depth can add, breathing frequency slowly also ascension, if by sniffing rhythm unable to reach the lungs gas exchange requirements (with mouth feeling must help inhaling), said running speed has been too fast, slow running at the speed of adjustment breath, obviously than depth or frequency also to important (breathing JiaoHuanLiang rapidly increasing, on behalf of anaerobic metabolism increases).

4. Pectoral type or abdominal breathing

With ribs and sternal on carry expansion chest, reached the gas into the lungs breathing patterns, called pectoral type breath. Ribs and sternal motionless, with diaphragm caused chest expansion under shrinkage (abdominal protuberant), reach gases into the lungs breathing patterns, called abdominal breathing. In fact, abdominal breathing is the so-called "gas into DanTian (next abdomen)" breathing regulating mode, but also achieve increasing breath depth effective means. When running using abdominal breathing way to adjust, can significantly increased pulmonary gas exchange efficiency.

Running the preparatory activities should be done before

The human body each visceral organs and limbs from relatively quiescent state to a nervous activity needs a adaptation process, so people go running before also make proper preparation activity, make the body physiology function can move under the condition of the work correspondly. If no preparation activities before a run, run, often can happen ligaments and tendons sprain. Especially a arose on nervous run, to occur. Before a run, generally available to the few sections preparation activities:

(1) stance, with his hands on his hips, alternate activities ankle,

(2) crouch partly, two hands on knee activities knee,

(3) two leg alternately high SLR, activity hip,

(4) his hands on his hips spin waist, activity waist;

(5) skill, ordinal around kicked and support activities hip and knee,

(6) before and after YaTui; GongJianBu YaTui involved around the legs ligament,

(7), i.e. the flexor and upper limbs before and after slight activities.

Only the correct posture can let you run fast, high efficiency, and not easily injured. The key is to burn fat as far as possible with close to your anaerobic boundaries (anaerobic threshold) exercise intensity running, and the correct posture can make you need not waste extra energy can achieve this strength.