10 ways to make running fun, improve fitness and enrich your running experience
10 ways to make running fun. Today, when it comes to promoting fitness for all, running is really a wave of fitness. This sport is like a "popular lover", suitable for all ages and all seasons. Whether it is early morning or night, whether it is a sports field or a city greenway, you can always see a lot of running figures, because the benefits of running are too many. For office workers, running is the easiest way to relax; for high-pressure mental workers, running is like practicing; for girls, running and losing beauty is amazing; for frail people, running can Enhance physical exercise, cardio and so on.
10 fun ways to exercise
When I think about going to run after a stressful day's work, my body has an inexpressible excitement and excitement! Whether you like running, or falling in love with someone else's influence, you want to go with this. The relationship between "lovers" remains fresh and requires a little bit of effort.
If you want to run out and keep fun, there are ways to be more colorful than running a few kilometers in one breath. Today, Xiaobian recommends the following 10 ways, which will make you run more interesting and challenging, improve fitness and enrich your running experience.
Intermittent repetition training
Choose a fixed distance, such as 200 meters; or choose a fixed time, such as 45 seconds; then run as much as possible, after a period of rest, repeat. It should be noted that the time spent on rest and recovery is as important as training. You can take a break during breaks, or you can take a walk or jog. The mastery of rest time should be based on the intensity of the training. The longer the training time and the stronger the strength, the more recovery time is needed. The degree of recovery can be normal breathing and can talk smoothly.
2. Step type interval training
Adding a step-type intensity increase to a single “intermittent repeat†training method adds new challenges to your training. For example, run 200 meters, rest, run 400 meters, rest, run 600 meters, rest.
3. Four minutes Tabata training
Tabata training method can effectively improve the running speed, first sprint for 20 seconds, then rest for 10 seconds, a total of 8 repetitions, you can choose to practice on the ground, on the slope or on the ladder.
4. Hill climbing training
By slowly climbing and combining intermittent short-distance running, you can satisfy aerobic exercise, cardio training, leg strength and mental toughness at one time. You can plan your next route and find a running route that includes several hills, a steep slope, a S-bend and a few flat roads.
5. Switch to off-road "channel"
Choose a more original running route and walk into nature to inspire your body and mind. For example, the riverside, the beach, the grass, etc. are all good choices. Breathing fresh air in places where there are few people can also turn the body to the turntable. Nature provides a beautiful backdrop for your fitness, testing your ability to coordinate in new areas.
6. Fat Lake training
The Fat Lake training method is a medium-long-distance running training method that alternates between running and jogging. It is one of the effective methods for endurance training. The advantage of Fatlake is that it allows players to increase their speed and fun in unstructured workouts.
7. Find a beat
Sometimes, it's hard for us to keep ourselves at a high level of running. When fatigue occurs, let the music play its wonderful role. You can find a rhythm that matches your own pace and motivate yourself to move forward. So you will find that many people listen to songs with their headphones while running.
8. Slow down, go far
A long, slow-paced running style is a good way to exercise endurance. To avoid sports injuries, the average distance per week should not exceed 10%.
9. Using a treadmill
The treadmill can set different speeds, distances and slopes, and it is not necessary to detect the route in advance, worrying about the weather. The treadmill is the most versatile fitness tool. It's a good choice in the gym or at home. You can also watch the various TV shows in your mobile phone while running.
10. Participate in the competition
In the past two years, many cities have begun to marathon, color run, fluorescent night run, etc., all kinds of running games can make you passionate and more fulfilling. Sign up for a fun game of your own and enjoy the fun of running around with people. You will find that this will be the best motivation to motivate you to constantly improve your level.
Running is simple and fun, and you can't ignore these tips:
1. Prepare the appropriate "equipment".
Choose different shoes according to different running methods, you can buy a pair of comfortable running shoes, and run less tired. Don't choose long pants when it's hot, don't wear shorts in winter, keep your body temperature and sweat perspiration.
2. Replenish moisture.
It is best to drink a glass of boiled water before going out to exercise. Drinking water not only replenishes water, relieves dry mouth and tongue dryness overnight, but also lowers blood concentration and promotes blood circulation and substance metabolism.
3. Warm up and prepare.
Warm up before the start of the long run and warm up for about 10 minutes. Warm-up can make the body's organs begin to adapt to the upcoming movement, and the leg muscles relax and bring enough oxygen.
4. Remember to organize the movement.
It is not suitable to sit down and rest immediately after running. You should do some sorting exercises to calm your heart rate and breathing, such as walking slowly, kicking your legs, squatting, turning your waist, and expanding your chest. Wait until the body temperature and heart rate return to normal and then rest.
5. Don't rush to cool down.
After exercise, you will sweat a lot and feel thirsty. It is not suitable for entering the air-conditioned room to cool down immediately. You can not drink plenty of water immediately, especially cold drinks, to avoid irritation of the gastrointestinal tract, and not to bathe when sweating. The short-term ischemia caused confusion.
Did you find out? People who insist on running are energetic, radiant, and awesome! Moreover, running is a process from laziness to hard work. This process will make you abandon more and more bad habits, procrastination will be cured, and more positive energy will be brought to work and life. Little lazy people, move quickly and enjoy the fun of running!
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