Are you running in white today What is the effective amount of running _ running channel _ sina spor - cheap retro jordans online for sale

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often encountered such problems, I run for a long time, how always still can not move, speed endurance have nothing to improve, what should I do? In the circle, the effective running amount will be heard. Today, the big run will talk to you about the amount of effective running.

there is a saying that "running distance is more important than speed", the meaning of this sentence is for the early runners, slowly accumulated amount of running, lifting speed is more important than to. Now, run the accumulation is very important, so the amount of accumulated run value, so, what is the effective amount of running?

effective run volume, the simple straight point of speaking, is that your training is effective, you run comfortable, and can effectively enhance your ability. So, how to assess whether today is an effective run or a garbage run?

as a common runner, in addition to the body, what instruments are not, pay attention to some, only one heart rate stopwatch. So, the big run tells you to assess whether today is an effective run through the following feeling.

1, the body feels very comfortable, the joints (knees, ankles, muscles) without any discomfort. Especially after stretching, the muscles are elastic, no tension and discomfort, light walking, happy mood, satisfaction, and even feel able to run a few kilometers.

2, after half an hour after running, even after the bath, the body is slightly fever, can last longer for a long time, low appetite.

3, run to the end of each joint, ligament and tendon without any discomfort, no specific parts of the sharp pain, the muscle does not support muscle weakness, possibly blurred a region soreness, but tensile, muscle soreness or basic safe, still ache, but on the second day, muscle pain disappeared, only slight pain, but does not affect any activity.

4, run high strength (such as LSD, tempo or high intensity and intermittent), have low fever and be sleepy straws.

5, run very tired but a good mental state, sharp pain no specific location of the body, but after second days and even, muscles are still very ache, up and down the stairs, grinning ache, can last for a few days.
The feeling above
is progressively progressive, and the intensity of the movement is higher than the one, and the last floor estimates that many of the guys who run across the horse will laugh.
If
has effective running volume, there will also be invalid running volume, also known as the amount of garbage running. If you run away or equal to white run, you can control the situation to see if there is any invalid running volume.

1, the body is very relaxed, there is no sign of exercise completely, and the amount of sweat is very small, which shows that the exercise is very low and the exercise is poor.

2, run or run, for the run, the body tired is abnormal, not only the body condition is not good, the spirit is also very poor, no satisfaction.

3, running after stretching or second >


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