How to Make Running Better Performance
How to Make Running Better Performance
How to Make Running Better Performance
Running always is populated for its active effect to whole body. To achieve the best performance, many important factors may influence the effect. Running training has 4 essential elements: endurance, strength, speed and rest.
If we deem running as the tall building, as you make any progress, you may be taller, and achieve the top, the endurance is the brick, it is the basement. To most runners who pursuit healthy exercise, the base of tower is the one that they are most interested in. But to most runners, the basement is the start or end of the whole plan. No good foundation is hard to achieve relatively large intensity and speed work. Part of runners often overlooked the plan, So that our running adversely affected. In fact, we can run a good program to design their own, especially in the annual lay a good foundation for the endurance training time.
Run strength. As we are getting older than before, the body strength had been reduced dramatically to a lower level. The decrease in muscle protein occurs with age and be the typical symptoms. To elder person, they are easier to be injured for the power of muscle decreased and weak bones. Studies show that planed exercise can avoid many injuries to elder people.
No matter what age of the runners, very few people try to exercise muscles other than the leg muscles. In the traditional common practice, you would better schedule some upper body exercise. Aims to improve the shoulder and arm strength and endurance, and abdominal and back muscle strength. Runner's performance will be 12% better through reasonable arms exercising. Runners do not know the common use of arms is very unfortunate, running the longer distance, the more tired. Many ways can achieve stronger arms, such as push-ups.
Running speed. Many running speed training methods are available. Some short running, speed games, attending games and so on. This is more important to elder runners, for it helps keep the reasonable physical structure. Do traditional slow speed running exercise every day, do not care the speed and intensity is not right.
There are mainly three ways to improve the speed. First is increase in stride frequency, This method is more desirable. The second is to make bigger stride, the first method is more desirable than the second, will cause the increase of stride length stride length is too large, and thus will cause some biomechanical problems and sports injuries.
Have enough rest. Enough evidences indicate that rest is the main factor among all the 4 factors. Running benefits us a lot. But the cost is our muscle system, the continuous damage and combine process. Running endlessly will eventually lead to muscle damage, we believe After enough rest, the muscle tissue is stronger than the original.
The same theory can be used in the daily life. We should work the same as learning to learn the art of rest and relaxation. Make reasonable rest, get body recovery, make body stronger.
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