Beginning runners how to improve their endurance

Improve their endurance is the main method "than with their own." As long as a little progress every day, and finally you must be extremely powerful. As for the process of the problem, it can be: first you compare the right speed to run, we must adhere to it, you must not say die. With such a reference number,  noosa tri 8 a day to use the same speed running, slowly increase the number of laps, when the distance is basically meet your requirements, such as six laps, eight times, and then increase the speed, you can choose the final laps of the sprint Exercises such as improvement or stride frequency. Since we are based fitness goal, you can choose some mass games, entertainment (such as mountain climbing and tourism) as your destination.

Need to be careful not to run too tired, very easy to get hurt. Running technical issues should pay attention to, because we are running anti-clockwise laps left leg to bear a large amount, so this leg of the possibility of problems is relatively large,  noosa tri 7 so depending on the reflection (systemic and local) asics shoes take a different exercise intensity.

Progressive training

Rash will destroy you may have the strength to conquer marathon. Rash resulting damage to the joints, it is difficult to recover in a short time, or it will affect your long movement and life. This has profound experience of the students tend to be those limping. When we have some good things, often turn a blind eye, but when the pain and despair filled body and soul, we did regret less. For many of those who have not been systematically trained students, enrollment from going to games, often only two months or so. In such a period of time,asics men shoes to change from the usual run of 10 km to 30 km and 42 km of the breakthrough, planned, progressive training will be more and more important.

Highway run

For such a distance marathon, 42 km converted to the standard 400-meter runway playground full 100 laps. Laps run a 4.50 in the playground has also been very boring, confined to the playground jogging exercise,asics women shoes to increased long-distance running some difficulty. And the marathon is carried out on the highway, so the usual training, we should be more appropriate to run highways.

Pavement hard, buffer time is short, the impact on the ankle and knee is relatively large. However, in order to successfully complete the final marathon, we must get rid of dependence on plastic runway, fought hard road. Like hothouse flowers, eventually going to accept the true nature of wind and rain test. Beginning of practice to run the road, the little calf will be very tired, or even cramps, and knee and ankle last will surely be intolerable pain in a certain time, which of you may have experienced before. But in any case, do not let your weakness organization has just begun to accept dramatic impact remains to emphasize gradual.

How ran downhill

Today's Beijing International Marathon track overpass has reduced the number than in the past, but with proper practice the method on the downhill run is still very necessary to adapt to the game. Uphill will be tired, many runners in the top of the hill is coming when they are slowed down, because they wanted a breather. But refrain from slowing down, that's exactly what Men Chong, asics gel kinsei 4 if you crossed the hill Ming, to the downhill time and then relax, you will find that you have more than many of your opponents a long way up.

In the process of running uphill, the body would like to point forward, step length to shorten stride frequency to accelerate the arms should be actively swing. If we are pure in type players, step length shortened, keeping cadence basically unchanged on it.

The downhill running has its dangers; the main danger is that you tend to run too fast leaving their fatigue. Sometimes, you will be a punch in the downhill athletes over Ming go, do not worry,  asics gel noosa tri 7 you might catch downhill shortly after him, which also shows him running too fast. Downhill running, when appropriate amplification step, keeping cadence, feel relaxed in appropriate. Tend to use the whole foot or landing heel, so easy to control the tempo and prevent knee contusion.