Loving sports is a kind of life attitude!
Hey friends, do you feel that your running performance is stuck there, and no matter how hard you try, you can't go up? Don't be discouraged, we've all been through that "bottleneck period"! Today, let's reveal a few super practical training tips to help you break through and run to new heights!
First of all, there is the great test of endurance - long-distance jogging (LSD). ♀️ ♂️
If you want to run far, you must first learn to slow down! LSD, the kind of leisurely pace that allows you to talk while running, starts at least 60 minutes, and comes back at least once a week. Imagine running an easy 10 kilometers, and your cardiopulmonary function and muscular endurance will quietly go up! Unbelief? Try it, prepare for the last few weeks of the marathon, 30 kilometers and 15 kilometers to make sure you are at ease!
Next, Fast and Furious - the three speed-up artifacts! ️
1️⃣ Rhythm running, lactic acid threshold is no longer afraid! ✨
Find that aerobic & anaerobic sweet spot and let yourself dance gracefully on the "edge of pain". Keep your heart rate between 88%-92% of your maximum heart rate, get it done in 15-45 minutes, more than ten seconds slower than your 5/10 km PB, stick to it, fatigue point? Goodbye!
2️⃣ Intermittent running, the thrill of challenging the limit!
A short sprint with all your might, and if you don't have enough rest, you can do another round, which sounds abusive and has a great effect! Heart rate rushed to 93%-95%, 400-800 meters in a group, 5-6 groups of continuous bombing, increase oxygen uptake, lactate? Take your time!
3️⃣ Fatlake, the art of free and casual shifting!
You can run as much as you want, fast and slow, mix various intensities, and cross-country walking can also be added. Free adjustment, so that every training is full of freshness, but also a small trick to adjust the state!
Remember, these training methods should be based on your actual situation, find a professional coach to guide, step by step improvement, safety first!
In the end, persistence is victory, and sweat doesn't lie! After each training session, that sense of accomplishment and physical change will let you know that all the hard work is worth it!
Okay, no more verbose, put on your running shoes and see you on the track! Let's work together, and the transformation is not far away!