First runner, set a five-kilometer goal

Running is good for fat loss, body shaping, and immunity. Every beginning runner tries to set a training distance, but some people overreach and set an unattainable goal, which ultimately leads to failure.

Su Hao, an associate professor at the Key Laboratory of Exercise and Physical Health of the Ministry of Education at Beijing Sport University, said that as a beginner, 5km is an entry-level distance that is within reach, achievable and easy to stick to. It is the first goal that beginner runners need to break through. But achieving goals requires gradual, consistent, and scientific training methods.

Start with a physical assessment. People who are overweight or obese are not advised to run first. They should get their weight down first. People with no exercise experience and poor cardiopulmonary function are advised to start with brisk walking at a pace of 110~120 steps per minute for 15~20 minutes, and then gradually increase to 30 minutes or more, 3~5 times a week, in order to improve exercise enthusiasm, initially improve cardiopulmonary function, and lay a foundation for running. After two months, you can slowly progress to jogging.

There is skill in reaching the 5K goal. Beginners in good physical condition can initially maintain a pace of 3-4 minutes per 400 meters (one lap in a standard stadium), with a heart rate of about 150 beats per minute. Start with 30 minutes and slowly increase your running time three to five times a week. It takes about two months to reach the 5K goal. However, everyone is different in terms of their physical condition, length of stride, speed, etc., and the amount of time it takes to achieve your goals.

It is recommended that beginning runners adopt the Galloway training, a run-walk-run pattern. This is an interval training pattern that emphasizes alternating between running and walking. Be careful not to wait until your body is almost overwhelmed to start walking. Switching between walking and running from the beginning of your training session can speed recovery, improve endurance, and prevent sports injuries. When you start running, slow down a bit, especially on long runs, so that you'll feel tired but still have momentum in the final stages.

Speed up when you are in good condition. After the 5K goal is achieved, many people start to aim for a time limit (25 to 30 minutes), which is when they need to increase their speed. But the precondition is to jog for 30 minutes to an hour three to five times a week for about two months, so that the body weight, heart and lung function, endurance and other physical conditions can meet the requirements of speed. When all conditions are met, you can try to speed up to: run 400 meters in 2~3 minutes, the heart rate is close to 160~180 times/minute, and it is best to train 3~5 times a week, 30 minutes to 1 hour each time. If you think the time is too long for your body to handle, you can also do it in groups, such as 20 minutes or 30 minutes.

Speed up phase should pay more attention to the running posture and venue. When running, it is best to land on the balls of the feet, so that the force is better and the running is more stable; It is best to run on a professional sports field or plastic track to cushion the pressure of running on the joint. It is best not to run on the road or cement ground, which is easy to damage the ankle joint and knee joint.

In addition, if you want to speed up, you can also do some extra training. 1. Practice abdominal breathing more, that is, put your hand on your abdomen and take deep breaths, which can improve your diaphragm. 2. Strengthen lower limb strength, such as squat, sit-stand training, pedal elliptical machine.