Is it so tired if I run less than 2 kilometers? 7 skills to teach you to complete ten kilometers easily and lose weight

Jogging is the most common aerobic exercise, but many people cannot run far away or run for a short time, and they will be out of breath after running for a short while, hindering the power of continuing to move. Runner Andy shares eight tips to make running easier, and there are some things to pay attention to before, during and after running.

‧Before running

1. Do not eat oily and spicy food before running. If you are worried about hypoglycemia, you can eat two slices of whole wheat bread and a cup of black coffee to make the whole running better.

2. You must do a moving body instead of static stretching. You can refer to the professional hot body movements that six nationalists are also doing:

‧Walking to possess the thighs and circling

‧Walking to kick the legs after walking

‧Walking to hug the legs

‧Walking to lift the legs

‧Activity hysteresis

‧Marke fucks

‧Walking to run

3. There are two kilometers ahead of you, and many people prick them as soon as they start running, which will make your heart and lungs very tired. The first two kilometers are about 20 to 30 seconds slower than the daily speed, which makes the body suitable for sports strength. You can refer to two classic running methods:

Fatrek Run: Run one kilometer and jog one kilometer. This method can make running more fun, and it can achieve a slimming effect better than normal jogging.

Maximum aerobic heart rate run: The maximum aerobic heart rate is equal to 180 and decreases last year's age. For example, in this year's 30, the maximum aerobic heart rate is 150. Running at this heart rate will be easier, more efficient in fat loss, and will not be tired or easily injured during the long term.

4. Breathing skills

It is recommended to inhale two steps, exhale two steps, inhale three steps, and exhale three steps. This way, running is faster, lighter and less likely to be tired.

5. Step skills

It is recommended that the step frequency of running is 180. This is a common step that can make you more relaxed and not tired. Moreover, the pressure on your ankles and knees will be smaller every time you land.

‧After running

6. Walk briskly for 2 minutes. Do not stop immediately after running

If the body moves from moving to calm, there is a suitable process in the middle, so walking briskly will slow down the heart rate and can make the body feel less tired.

7. Stretch after running

If you don't do the post-run stretch seriously, the calf muscles will become stiffer and stiffer, and some people are worried that their legs will become thicker and thicker. This is the result of not doing a good job in running and stretching.

You can refer to six classic running back stretching actions:

‧Hip stretching for 20 seconds each

‧Iliac love band stretching for 20 seconds each

‧Iliopsoas muscle stretching for 20 seconds each

‧Front stretching for thighs for 20 seconds each

‧Back side stretching for calves for 20 seconds each

‧Back side stretching for thighs for 20 seconds each