To arrange a running training plan, you must first test your physical condition
How can you know your current physical condition by taking a simple test across stairs? Just prepare a clock with a second hand and go to a stair step to start. Based on the test results, you can determine your current exercise level.
Step 1: First measure your initial pulse. Place your middle and index fingers on the wrist joint under your thumb, take your pulse for 15 seconds, then multiply by 4 and write down this number immediately.
Step 2: Now take a deep breath, starting with your right leg, climb the steps for 90 seconds, and go up and down quickly. Change legs and repeat the previous action. Take your pulse immediately afterward.
Step 3: Subtract the initial pulse from the result. If the obtained value: ① is greater than or equal to 35, you have not yet reached a good state. Start with an introductory course. ②Less than 35, good starting status. You can start right away with the Advanced Course.
Start running safely
Whether you are a beginner or an advanced person, you must do warm-up exercises to stretch your muscles and promote circulation before starting. This can effectively prevent muscle injuries and protect your heart and body health. Similarly, appropriate relaxation activities need to be performed after the exercise to allow the body to slowly cool down and the pulse to gradually decrease, preventing muscle spasms and accelerating recovery.
Before you start running, you should do warm-up exercises - walk for 5 minutes, and then perform the following 3 sets of stretching exercises.
1. Stretch your biceps femoris with your right heel on the ground and your toes raised. Slowly push your hips back and press your chest forward at the same time. Place your hands on your thighs for support and keep your back straight. Move slowly until your muscles feel a comfortable stretch. Maintain this action for 10 to 15 seconds. Then change the direction.
2 Stretch your arms, chest and shoulders, cross your hands behind your head, tuck your chin slightly, and draw your elbows back. Bend your upper body to the right. Hold for 10 seconds. Then change the direction.
3. Quadriceps extensor: Grasp the right foot with your right hand and gently pull it toward the buttocks without force. Stand with your left leg slightly bent at the knee. Hold for 10 seconds, keeping your hips facing forward. Then change the direction.
After jogging, don’t forget to relax. You can walk for about 5 minutes, then do shoulder circles while shaking your arms and legs. Repeat the 3 stretches during the warm-up, and finally do a 3-minute relaxing walk.
Why stretch?
Stretching can make muscles flexible, help prevent sports injuries, and allow the body to recover quickly after exercise. Breathe evenly and move gently when doing stretching exercises.
A complete running exercise should consist of two parts: walking and running. Walking is usually faster and takes longer steps than running. Take big steps with both feet, keep your knees slightly bent, and use your arms at the same time. The elbow joint should be raised from hip to shoulder position with each step. Relax your hands and don"t make them into fists. Keep your shoulders down. Relax and keep your back straight.
When running, you should land on the ground from the heels to the soles of the feet as if you were walking, but with the toes pointed forward. The arms swayed slightly. When running, look straight ahead, not at the ground.
Entry-level running plan
Each set of training lasts 40 minutes. As mentioned above, measure the pulse immediately after the first phase, and it should not exceed 140 beats/minute. If you feel your heart is beating too fast, you should continue walking for a while instead of sitting down and resting directly. Otherwise, your blood circulation will drop sharply and your body will feel uncomfortable. Don't run too fast, you should still be able to talk to people during this time. Consciously pay attention to your breathing rhythm and running rhythm. Take a deep breath every 4 steps, and exhale deeply through your mouth every 4 steps, like a steam locomotive Exhale in a "whisk, puff, puff" motion. People over 40 years old or those with circulatory system diseases or joint problems are best to go to the hospital for examination first and listen to the doctor's advice.
Training group 1 (39 minutes
Warm up; jog for 1 minute and walk for 1 minute alternately, 10 groups in total; relax.
Training group 2 (37 minutes
Warm up; jog for 2 minutes. Walk for 1 minute alternately, 6 groups in total; relax.
Training group 3 (39 minutes
Warm up; jog for 3 minutes. Walk for 1 minute alternately, 5 groups in total; relax.
Training group 4 (43 minutes
Warm up; jog for 5 minutes. Walk for 1 minute alternately, 4 groups in total; relax.
Advanced running plan
Each set of training lasts approximately 50-60 minutes. Avoid running too fast so you can persevere. If you feel like you're out of breath, take a walk. The pulse should be controlled between 140-150 beats/minute.
Training group 1 (52 minutes
Warm up; jog for 15 minutes. Walk for 3 minutes, run for 15 minutes; relax.
Training Group 2(62 minutes
Warm up; jog for 20 minutes. Walk for 3 minutes, run for 20 minutes; relax.
Training group 3 (49 minutes
Warm up; jog for 30 minutes; relax.
Training group 4 (54 minutes