Run easily 10 km. The first stage is 2 km warm-up jogging, the second stage is 2 km acceleration, and the third stage is 5 km cruising.

Run easily 10 km.

10 km running is conditional, and the weather is right. With these three rules, you can run comfortably.

Weather: Weather is very important if you want to run comfortably. The weather is too cold, the body is stiff, and various physical functions cannot be adjusted to the best state; The weather is too hot, the energy consumption is too fast, and it is easy to get sleepy and fatigue. In rainy and foggy days, running does more harm than good, so you'd better have a rest.

Geographical location: geographical environment affects running performance. Running 10 km in a place with potential safety hazards is not short, and grass, beaches and gravel roads are definitely not suitable. Greenway stadium and asphalt road are preferred, followed by leveling roads. Places where people gather are not suitable for running 10 km.

Man and Harmony: Physical condition affects the exertion of running ability. Don't run 10 km if you are in poor condition. For example, if you stay up late and work overtime on the first day, your body is in a state of recovery; Don't run after drinking, let your body detoxify first; Don't run for an hour after a meal, let your body digest the food first.

Running 10 km is skillful, and gradual progress is the key. We might as well divide 10 km into four stages:

The first stage, don't worry, warm up and jog for 2 kilometers.

Every time you run, you have the greatest energy at the beginning, so you should learn to control it. Since it is a daily running, not a competition, we should first mobilize all the systems of the body, from breathing and blood to muscles and joints, control the stride length, gradually speed up the pace frequency and slowly raise the heart rate. When the body starts to get hot, it fully adapts to the running rhythm and starts to accelerate.

In the second stage, it rose steadily and accelerated by 2 kilometers.

"Steady" means keeping the pace steady and keeping the running rhythm unchanged; "Promotion" means to improve the speed by accelerating the speed. When the pace frequency reaches the customary pace frequency of cruising (continuous running), start to accelerate running and slowly increase the pace for 30 seconds to 1 min. Don't accelerate at once, you can control it by breathing, for example, from three steps to two steps.

In the third stage, control the rhythm and continue cruising for 5 kilometers.

Through warm-up jogging and accelerated running, the body can achieve the best state of exercise, relax and full of strength, light footsteps and smooth breathing. At this time, just control the running rhythm and run at cruising speed. At this stage, it is easy to enter the state of ecstasy, the running posture is the most chic, the proportion of touching the ground and flying is the best, and the feeling of flying against the wind.

The fourth stage can be closed and released, and finally 1 km is easy. 10 km run, some people think that the most comfortable is the third stage cruise run, others think that it is the last 1 km deceleration run or the second stage acceleration run. After running 9 kilometers, you continue to exert your strength, and your muscles are tense to a certain extent, and you feel stiff. At this time, both acceleration and deceleration can play a relaxing role. Accelerating the sprint gives people the feeling that there is endless potential, while slowing down is well controlled.