Methods 1: Use interval training to enhance running endurance.
1, using interval training. Interval training will help you run best and improve your endurance. Improve cardiovascular ability. Through interval training, you will enhance your anaerobic breathing ability (oxygen consumption ability). When you combine this ability with aerobic breathing ability, you will run faster.
Burn calories. Energy bursts (part of high-intensity interval training) will increase the number of calories you burn. This is true even in short-term outbreaks.
This will make you more interested in regular training. It may seem trivial, but the boredom of routine training will make you lose the motivation to train.
2. The time interval should be stable. This is the simplest concrete interval training method. You just need to alternate jogging and running intervals. Warm up in ten to fifteen minutes. Go fast first, then jog and warm up gradually. Warm-up can ensure that your body adapts to the next intense exercise.
If you are doing interval training for the first time, you need to get used to running at high speed for one minute, then jogging or walking for two minutes. Repeat this training six to eight times. Do this for a few weeks until you feel comfortable when you rest. Then reduce your recovery/rest time by 30 seconds until you have 50 breaks /50 outbreaks (for example, rest after one minute). Make sure your body can run faster and reduce your rest/recovery time.
It ends with a buffer time of fifteen to twenty-five minutes. From fast running to jogging, and then gradually transition to slow walking to end the training.
3. Adopt pyramid interval training. Pyramid interval training starts with short bursts of high intensity, and then increases the intensity until you can do high-intensity exercises for the longest time in training. Then, gradually shorten the time of high-intensity exercise until it finally slows down or even stops. This is more complicated than high-intensity training at a fixed time. You should use a stopwatch to record your training times. Warm up in ten to fifteen minutes. As mentioned above, walk fast first, then jog, and gradually speed up until strenuous exercise and warm-up are over.
Run at high intensity for 30 seconds. Then, run at low intensity 1 min. Continue the following operations:
High-intensity running for 45 seconds, low-intensity running 1 min 15 seconds.
High-intensity running for 60 seconds, low-intensity running 1 min for 30 seconds.
Run at high intensity for 90 seconds and at low intensity for 2 minutes.
High-intensity running for 60 seconds, low-intensity running 1 min for 30 seconds.
High-intensity running for 45 seconds, low-intensity running 1 min 15 seconds.
High intensity running for 30 seconds, low intensity running 1 min.
Slow down for 20 to 30 minutes, walk comfortably for a while, and end the training.
Note: When you start any interval training program, you need to make sure that your body is well adjusted. If you train too fast, you may get hurt. Just like increasing mileage, it is not achieved overnight, but gradually increased. If you want to participate in special competitions, you should do intermittent training with long training time and rest time a few months before the start of the competition. As the game approaches, the intensity can be increased and the recovery time can be shortened.
4. Do variable interval training. If you play tennis and other sports, the requirements for speed and endurance are different according to the different competition conditions. Variable interval training can help you combine short-term and long-term high-intensity interval training in an unpredictable mode, so as to better simulate irregular speed bursts under real conditions. Warm up in ten to fifteen minutes.
Combination of short-term training and long-term training. Run hard for 2 minutes, then jog for 2 minutes and 30 seconds. Run at full speed for 30 seconds, then jog for 45 seconds. Randomize the fast and slow time intervals. Just make sure you have a longer rest after a high-intensity run. At the beginning, extend the rest time. If the body adapts, you can shorten the rest time.
/kloc-slow down in 0/5-25 minutes.
5. Set the time interval on the treadmill. When you do interval training on the treadmill, it will combine the changes of speed and inclination angle, and you will encounter unpredictable challenges. If it is difficult to adapt to training on the treadmill, at least ensure the warm-up before training and the buffer after training.
Method 2: Cross-training to enhance running endurance.
1, strengthen weight training during running. Weight training can improve your running efficiency, which means that you can use oxygen more effectively during running. Try to do free weight training, machine training or other strength training three times a week.
2. Do high-power cycling interval training. Training leg muscles on high-tension bicycle pedals is even more than running uphill without affecting joints. When stepping on the bicycle pedal, gradually increase the strength until you can't exert any more force.
Stand up and pedal as fast as you can. Reduce hard breaks between training intervals. Like standing and kicking hard for 30 seconds. Then sit down and pedal at low intensity 1 min.
After that, stand and pedal with high intensity 1 min, and sit with low intensity 1 min. These two actions alternate.
You can also change the time interval, starting with 30 seconds, then 45 seconds, 60 seconds and 90 seconds. Then reduce it to 60, 45, and finally return to 30 seconds. Be sure to do low-intensity pedaling during the interval of high-intensity pedaling.
Attend an intermittent training class. The coach will guide the students to strengthen their endurance through pedal exercises.
3. Go swimming. After intensive training, you can swim and break your training routine well. Swimming can exercise upper body muscles, which is difficult to exercise when running.
Method 3: Other ways to improve endurance.
1. Increase running mileage every week 10%. For example, you run 4.8 kilometers every day and add 0.48 kilometers a week later. Continue to increase mileage and enhance endurance. But make sure that the training is alternating. For example, you run 48 kilometers a week and 53 kilometers next week. But after a week, shorten the mileage to get used to it (so you can run 43-48 kilometers). Then run 60 kilometers a week later, and then reduce it to 50-55 kilometers next week. Gradually increase the running mileage. How many miles you can run depends on the race you want to take part in.
2. The training mileage on weekends is longer. If you can run 4.8 kilometers every day on weekdays, you can run 9.6 kilometers on weekends.
3. Run slowly and for a long time. For example, run a longer distance with 60% strength. Long-distance running is to enhance endurance, but it is not a competition.
4. Try intensive training. Intensive training includes skipping rope and practicing jumping, which can improve running ability by reducing the time of landing on both feet.
5. Walk for a while after running. In the last part of the exercise, run as fast as possible before slowing down and buffering. This exercise will help you get rid of the fatigue of recent games.
6. Run on the changing terrain. Whether you are running outdoors or on a treadmill, changing the inclination angle often can enhance your aerobic exercise ability.
7. Change your eating habits. Reduce the intake of refined carbohydrates and eat more protein and vegetables. In addition, eat more and eat less.
Method 4: Make a training plan.
1, make a timetable. This will help you stick to your plan. If you make a timetable and stick to it, it will help you achieve your goals, enhance your endurance, and collect data to determine whether you can keep a steady pace? You can run longer, faster (or both), or you have reached the limit of your ability. Here's a sample schedule that can help you improve your endurance and speed: Day 1-fixed intervals. Warm up 15-20 minutes, run at high speed 1 minute, then jog 1 minute 15 seconds or walk. Repeat these intervals six to eight times. Keep a fixed time at each stage, then buffer for 20-30 minutes, and gradually slow down until walking.
The next day-easy running day (only 2-5 kilometers, depending on you and your running experience).
The third day-pyramid interval. Warm up for 10 to 15 minutes, and then continue running for a pyramid interval, as described above. Run comfortably for 15 minutes, and then change the interval.
Buffer for 20 to 25 minutes, and finally walk comfortably to end the training.
Day 4-Easy running (2-5 miles, depending on you and your running experience).
Day 5-Easy running (2-5 miles, depending on you and your running experience). It seems that you have a lot of rest, but in fact you will run like hell on the third day. On the sixth day, you will have a long-distance running, and you will get the best rest during the long-distance running.
Day 6-Long-distance running. Start slowly and run easily for 40 to 90 minutes. It will be very helpful for you to have friends or family to run with you, or at least to follow you by bike.
The seventh day-rest day (2-5 miles, depending on you and your running experience. Take a day off every eight weeks. )
2. combine a little. The following methods are used every three weeks: find a track or flat ground about 400 meters long for running. Don't choose the street, because the street is too curved, and the outer foot of the road will be significantly lower than the inner foot of the road.
Do dynamic (not static) stretching and do a little warm-up (such as 25 push-ups or jogging).
Do a 400-meter dash, and then jog 400 meters. Sprint and jog, with a total distance of at least 3.2 kilometers.
Break through yourself. Once you reach the limit, record when and where you run. Take it as your shortest time and shortest distance, and try to beat this number. When you reach it, raise your baseline.
As a buffer. You can't stop running after every run. Walk for a while until your heart rate is moderate. Then do some stretching exercises.
3. Make a promise. Don't give up your health, don't leave things until tomorrow, don't tell yourself that you are too tired, and don't tell yourself that you are too busy. Morning running can overcome all difficulties.
Tip: Do you know the idiom "It's now or never"? It's true! Even if you don't lose weight, you will become healthier! Never give up, just do it!
If you want to stop, you have to go straight ahead!
Never give up halfway. If you don't feel better, you are deceiving yourself.
Running in hot weather needs a lot of water to keep your body hydrated, so prepare enough water.
Keep a diary, which should contain the details of your running plan. You can see at a glance how to improve the training plan over time.
Try not to drink too much water when running, because you may get water poisoning, which is a potentially fatal brain dysfunction. It happens when the normal balance of electrolytes in the body exceeds the safe limit due to excessive hydration of the body.
Learn other people's skills. Join a running club, or try to learn the skills of those who have successfully improved their endurance from online forums.
Meet the extra challenge with the weight of the ankle.
Warning: Pay attention to your health and avoid injury. Be sure to stretch, warm up and cushion. Besides, make sure the shoes fit.
Teacher training is a powerful measure to promote the rapid growth of teachers' profession. In order to make the training effective, the