After I finished the marathon, many friends around me asked me how to start running and how to stick to it. At the same time, some friends started running, but most of them didn't stick to it very well, or were too eager for quick success, and gave up running because of various injuries.
I have read a lot and recommended many articles about running to my friends, but many of them are not so suitable for a small white or an ordinary runner. Many articles either put too much emphasis on the quality of will and persistence, or all kinds of training methods and skills, which often give a little white runner psychological pressure. People are naturally self-interested and are more willing to let themselves escape the pressure, so we will say that we are too busy with work and social activities, unable to move our knees and weak. So after countless exchanges with friends who want to run around, I decided to write about my personal feelings about running, hoping to give some help to those who are still hesitating or just starting to run.
To sum up, there is only one sentence that supports me to run until now, "Running makes me feel happy". Does that sound vulgar? But this is the actual situation. People really need willpower and firm belief, but what needs willpower and belief to continue must be painful and easy to give up. If you can't feel happy from it, I believe that most people in this world will choose to give up. Even if you don't give up, it is difficult to satisfy yourself. If you want to run happily, then:
Find yourself a reason to run and let yourself run.
Maybe you don't need a reason to love someone, but running must have a reason, whether it's to lose weight, to keep fit or to be healthy. In short, there must be reasons to convince yourself. This reason must be from the heart rather than following the trend. I started running from a football match and was dragged by my friends to play the game. When my friends introduce me to my teammates, I talk big and can do anything. However, I almost threw up for an hour after playing for five minutes, and I couldn't run at all. That time was very exciting for me, just in time for the 20 14 world cup. Watching the ball until 5 am every day, then going out for a run without sleeping, and so on. If it weren't for the football match, he might still be a gunman.
Make simple task goals and cultivate the habit of running.
Don't aim too high. If you set a goal at the beginning, it will be difficult to stick to it, because it is difficult for an ordinary person to really complete the whole marathon without more than one year of regular running training, except for those athletes with physical training foundation or high talent. If you set your goal too high, it is easy to dampen your enthusiasm and give up halfway. From my experience, because my reason for running is physical strength, I have no plans for the distance and time of running and what to run in the future. The only thing I need to force myself is to run every week, even if it is only once, of course, 3-5 times is the best. The running distance depends on my feelings. Rest when you are tired, and run when you are strong. Basically run 400 meters in the first week, rest for 5 minutes, then run 400 meters, measuring 800 meters at a time. In the second week, I began to try to run 800 meters without rest, which is two laps of the standard course. In the third week, I added another lap, and then I looked at the feeling and increased the amount. This kind of running is not so hard at first, but also because of the weekly or monthly progress, I gradually cultivate my confidence and the fun of running. This is the way to do everything. It is very interesting to keep fresh and explore your own bottom line. In this training mode, you can basically cultivate the habit of running in one month.
Set running goals in a targeted way, and constantly increase the points of interest in running.
After forming a fixed running habit, if you add some changes, you will form boring repetitive behavior and easily get tired of running, so you should learn to add changes at any stage of running training to keep running fun. Many people have asked me why I always take part in competitions, draw lots, pay money and run around. One of the big factors is to add changes to my running activities through different regions and different forms of competitions to keep fun. Many chicken soup articles say that as long as I run, I will be happy. This is an inspirational article for running. A truly persistent runner will consciously or unconsciously find interest points for his running. If you have the opportunity to interview those professional long-distance runners, if they tell you the truth, they will definitely say that no one will do such hard training day after day without the attraction of various bonuses and fame. So in the running circle, you will see all kinds of great gods, who are all pursuing speed and constantly surpassing their PB. There are various running graphics, such as running cross-country, iron-hitting III, UTMB, Gobi cross-country, 12 hour running, etc. These are all changes to keep your interest in running. The essence of sports is to pursue the limit and challenge the unknown. For beginners, improving their running time and distance, learning some professional training plans and configuring some professional running equipment are the best means to maintain their interest in running at this stage. After running for a while, I began to learn relevant running knowledge online, correct my running posture, buy running shoes and understand the corresponding training plan. At the same time, I began to pay attention to running data such as pace and distance, and recorded every node of myself, such as the first 5km, the first10km and the first15km. I felt very satisfied when I ran the first half marathon. The satisfaction brought by this constant breakthrough will make you gradually addicted to running. At this time, you no longer have to think about how to persist and how to push yourself to run with willpower.
Join a running group and see how wonderful the runner's world is.
In the Internet age, a networked computer and mobile phone is the whole world. You can join the running group you are interested in in in various ways. In the group, you will find how wonderful the world of runners is. In your own life circle, your running activities may be lonely, and there is a feeling that your bosom friend is hard to find. When you join the tour group, you will find that you have so many similar people, and you can also find that there are so many worlds you have never discovered waiting for you to explore. When I started running, I didn't even think about running a marathon. I always thought that the marathon was not something I could conquer. This is a sport that only professionally trained blacks can do. It's an extreme sport that kills and hurts people. After joining a group, I found that so many ordinary people can complete the marathon after training, and so many people who failed to meet the standards in the school long-distance running can complete the marathon after training. So many people who run marathons for a long time are getting healthier and healthier. So many older people 10, 20 or even 30 years old can run 50 kilometers, 100 kilometers. What about me? How far can I run continuously? How long can I run continuously? Can I finish the marathon within the deadline? When you discover a new world, you will want to try it, and the unknown world will often bring you more fun. 201May 3 15, I started the first marathon in my life-Qinhuangdao Marathon with longing for a new world. The completion time is 5 hours and 46 minutes. The process was difficult, but the result was exciting. It is a great encouragement for a small white who has been running for less than a year. If you are interested, I can write a first impression about horses in the future, and this article will not elaborate too much.
Basically, after the above three stages, you will enter the runner's palace and become a runner with good running habits and fixed running training. Before the end of this article, I want to share some questions with you.
Q: How did you start running when you were heavy?
A: You can start walking and control your diet to lose weight. If you are in good health, you can jog first, but you must pay attention to your physical feelings. Don't hold on. Protecting your knees can make you run longer.
Q: How to improve your running performance quickly?
A: Never think about this question. If you think too much about this question, you will feel frustrated. In long-distance running, running quantity is king, not enough for other interviews. Running is based on time, and running itself is a kind of practice. You just need to indulge in it, and the change will gradually emerge. When you have accumulated a certain foundation, you can do some targeted training, such as interval running and Yasuo 800 training methods. Specific training methods and methods are everywhere on the Internet, just ask Du Niang.
Q: What should I do if I am busy with work and play and have no time to run?
A: All questions about refusing to run are excuses. After I started running, I gave up many social activities and arranged my working hours more reasonably. If these can't be done, I can run in the morning. I believe that few people have to socialize at work and get up early for an hour or two in the morning, which can fully meet the normal running exercise. Morning running will bring energy to your work and life in a day.
Q: I want to run to lose weight. Do I need to control my diet?
A: The answer is yes, but it is not strictly controlled, just don't overeat. From 85Kg to 70Kg, I didn't deliberately control my diet, but I seldom ate and drank. Normal diet will not affect the weight loss effect.
Q: How much does running affect your knees?
A: This is the most common problem I have encountered. I can tell you from my own personal experience that running has no effect on my knees as long as I keep the correct running posture and reasonable running amount control. Some studies show that running will enhance the health of my knees. If there is no known injury to your knee, you just need to keep the correct running posture. You can search related knowledge online. At the same time, as I said in my article, don't rush to increase the amount of running, step by step, and listen to your body. The simplest measure is that you can return to the state before running within 24 hours after running. If you still feel tired and tired for a long time, it means you are overdone. The pace must refer to the heart rate, and specific knowledge can also be used. The simple way is to talk to people while running, instead of feeling out of breath.
Q: How to choose a running place?
A: As far as my personal preference is concerned, the standard playground is the first choice. Generally, there are colleges and universities in every city. The amusement parks in these places are basically open to the public. The advantage of running laps in the playground is safety and convenience. Generally, today's playgrounds are all plastic, and the protection of knees is in place. If there is no such condition, you can choose a park. The environment and air of the park are its advantages, and it is relatively closed and safe. The third is the treadmill, which has better advantages than running on the road and is basically unaffected by the weather; The fourth is road running. Finally, road running is recommended, because the safety of road running is the worst, and various vehicles on the road are the biggest safety hazard. At the same time, automobile exhaust will make you feel uncomfortable, and the hardness of the road surface has the greatest impact on your knees. However, if you want to take part in the race, you still need to do road running training. After all, basically all running races are held on the highway.
These are questions that friends around me often ask me. If you have any other running problems, you can leave a message and communicate with me. I hope this article can give every novice who wants to run or is running the greatest help. If everyone can benefit from it, please support me more. Just like running, it will give me motivation and fun to continue writing.