If your goals for this year include getting in shape, losing weight, or staying healthy, it's time to think about advanced, high-performance "Long Runs" workouts. during exercise.
So, through consultation and comparison between regular runners and marathon runners on how they train on the treadmill, Gintell found the "secret." Maintain stamina and avoid boredom while doing these tough exercises. Let's discover these useful tips with Gintell right away!
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Content: 1/Set up a "vivid" gym and "hide" the stop button. 2/Develop specific objectives and plans3/ 3/ Tactic "Four minutes run, one minute rest" 4/Increase, decrease speed and incline frequently. Split the exercise program into different exercises. 6/Listen to music: This helps to increase motivation. |
Pay attention when jogging outside; the change of scenery, the fresh air, and the bustle will motivate you more. Therefore, try to set up and design your home practice space in the same way. Treadmills with an Ipad mounted on a built-in shelf or on a wall-mounted TV will help simulate a space like a crowded place, so you don't have to focus too much on running.
But on the other hand, the "stop" button will become counterproductive because the entertainment space can make you easily attracted, distracted and just want to turn off the computer quickly when the feeling of boredom begins or when you feel tired. Therefore, Gintell suggests you a little trick that is to "hide" the STOP button on the machine by covering it with a towel, or gluing it, etc. (however, you need to absolutely pay attention to Always Wear the Safety Buckle, just in case something unfortunate happens).
Dedicating just one day a week or every weekend to endurance exercise (long distance walking or jogging) is effective in the early stages of getting used to a heavy program. Many trail running experts advise that training will be much better and more effective if we set a plan for ourselves from the moment we start training, or from day one. When you sign up to the gym
"We always come up with a specific plan. This plan can be recorded on paper, on the phone, or we will download the exercise software and pre-select the program that we will practice before each day. your training session. That way, I feel like I've mentally signed on to a workout on the jog before putting on my sneakers. If you really have a specific training plan, you will just and only want to get into the practice. It is difficult for you to think about "interacting" with the STOP button on the machine.
You'll probably need several days of slow and steady practice before you embark on a whole new and challenging endurance program. However, former track and field athlete and personal trainer Tanner Spees says it's important to understand your body so you can adjust your pace accordingly. Tanner also explains that many new runners enjoy running at a pace they find easy or feel they can run at such a pace 'all their lives' without ever forcing themselves to work harder. a higher speed.
Therefore, one way to prevent this problem is to use the "Alternate Pace" method, whose strategy is: Every four minutes of running, one minute of rest. During those four minutes, run as fast as you can. Then you walk or jog at a more comfortable pace. "This will allow you to take breaks, even if you don't think you need to. It's also meant to remind you that rest is an essential part of training," adds Tanner.
Finally, ask yourself how long you can practice. As long as you have the energy to run, at least thirty minutes is the minimum time to achieve the effect of training hard.
When you exercise outdoors, your lungs naturally adapt to environmental conditions, including the highs and lows of terrain and air quality. But when exercising at home, how effective it is to strengthen your health will depend on how you practice. That's why marathon runner and personal trainer Alli Felsenthal recommends varying your pace and difficulty frequently if you're running for a long time. This will help improve your endurance and VO2 levels, which is the amount of oxygen available in the body to be used while running. This will also help maximize the athlete's ability to maintain fitness throughout the run without feeling like he needs to stop, "she shared.
Training for endurance running or long-distance running is not simply running, running, and running. Instead, it's more about training so that your body can increase and maintain endurance vs. running speed for a certain distance without an hour, or even a few hours, from there. increasing distance, speed, as well as slope. It's also important that you promote and build your other muscle groups to minimize your risk of injury, or you'll have to say goodbye to your training. That is to say, how much effort has been put into practice for so long is considered "dumping the river into the sea".
Keep training more interesting by combining alternating high-intensity interval training exercises during the run or alternately increasing and decreasing the incline levels of the machine.
Whenever you need to focus on meeting deadlines, or want to relieve stress, or want to control your emotions after a breakup, music always has a way to "heal" your spirit and soul. Therefore, a playlist of upbeat, upbeat songs can inspire you, energize you, and help you run with a more energetic mind. Wouldn't it be great if you could listen to your favorite singer's album and exercise at the same time? A little trick Gintell wants to reveal is: Don't allow yourself to rest until you've heard all the songs in the playlist!
