Search YouTube: How To Instantly Run 3x Longer On Your Next Run 1. RUN SLOWER if your are on a 10 min - 40 min run: you should be able to hold a conversation while running at steady pace or 145 - 160 BMP 2. BREATH BETTER : in with nose out with mouth trough belly - 2 in 2 out or 3 in 3 out > 2/3 short intakes and 2/3 short breath-outs 3. LEAN FORWARD a little "physics" and gravity stuff involved 4.FUEL BODY CORRECTLY -take some carbonhydrates and fats - eat a banana before a run 5.THINK POSITIVELY - you can do this its easy - visualize what you want ( run longer ) 6. LISTEN TO UPBEAT MUSIC - music feeds your energy
跑慢一点,跑之前吃一些碳水,香蕉什么的
跑不动就走一走。换过来一点再跑。然后随着心肺功能提高,慢慢走的少,跑为主。
当然天气热还是安全第一,腰适度push自己,但是不宜过头。安全第一。
谢谢mm们,看起来还是心肺功能和体力不行。也谢谢推荐慢慢build up。那我就试着先从走8分钟跑2分钟开始。 我最近碳水吃的少,减肥。 非常感谢!
心肺功能弱,身體肌肉力量也不夠,要循序漸進
1. RUN SLOWER if your are on a 10 min - 40 min run: you should be able to hold a conversation while running at steady pace or 145 - 160 BMP
2. BREATH BETTER : in with nose out with mouth trough belly - 2 in 2 out or 3 in 3 out > 2/3 short intakes and 2/3 short breath-outs
3. LEAN FORWARD a little "physics" and gravity stuff involved
4.FUEL BODY CORRECTLY -take some carbonhydrates and fats - eat a banana before a run
5.THINK POSITIVELY - you can do this its easy - visualize what you want ( run longer )
6. LISTEN TO UPBEAT MUSIC - music feeds your energy
谢谢mm,不是,每天都有肉鱼蛋。 就是跑不动。跑5分钟就气喘吁吁。跑多了腿没力量。 今天断断续续跑了16min。
同意 LZ了解下MAF跑法
请教 跑步机可以跑一小时 路跑跟楼主一样 也是心肺功能 肌肉量的问题么
这位你是开玩笑的吧。她慢跑都觉得吃力,你推荐人家上T25啊?
楼主那点运动量,还在减肥,运动前真不必要吃东西。
开口前用用脑子,不要以为自己很厉害,什么都知道。我之前也是跑步跑不动,然后练这个,几个月后跑5公里没问题。很多人都有类似经验。你没练过这个操吧?如果初次练这个,跟着那个亚裔女练就行了,她的动作是减弱版的。坚持一段时间,就可以跟上正常版的。