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How can I not rest for 60 minutes? Step by step 8 points

Jun 12, 2018


How can I not rest for 60 minutes? Step by step 8 points



Once you can run for 30 minutes continuously, your next goal is to run for 1 hour continuously! This requires sufficient stamina. Training is a step-by-step process. From the start of walking to the start of running, to continuous running, you have established a certain degree of endurance. However, it takes some skill to keep running for a longer period of time.







1, relax!

For the body to run longer, the most important thing is to relax. Don't worry about your pace; you should run with a comfortable conversational pace - just like if you can keep running. Focus only on the miles you run on the day, feel strong and excited, and ensure that you have enough energy and desire to welcome your next workout. The common mistake that most people make is running too fast; this almost inevitably leads to injury and burnout. What's more, if you feel low morale after completing the last training, it will be difficult to enter the next training.


2, eat enough!

1 hour before running, make sure you "eat and drink!" Keep plenty of water all day long. The goal is to replenish ounces of pounds per day. In other words, if your weight is 150 pounds (about 68kg), then you should make up to 75 ounces of water a day (about 2.13kg, or 2.13 liters). If you weigh 200 pounds (about 90.72 kg), then you should make up to 100 ounces of water a day (about 2.83 kg, or 2.83 liters). Drink only water or other calorie-free drinks; unless you want to run longer, there is no need for functional drinks.

Try to eat 30-60 minutes before running. Low-fat, low-fiber snacks or meals contain the carbohydrates you need to provide you with fast energy. Take a piece of fruit or add a soft cheese. Other options include: fig cookies; half a bagel with nut butter and jam; or a bowl of porridge with less than 2g of fiber with a glass of skimmed milk.


3. Avoid eating back calories.

Many people found that weight did not decline because of exercise, and fat did not melt. This can be very frustrating. In fact, many people greedily eat and drink after they ran home. They even think that they have the right to do so. In fact, this is taking extremes. You may not consume more calories than you eat. To avoid this situation, you need to track caloric intake and consumption. This will force you to control your diet. When you reach a certain goal, you can also arrange non-food rewards (such as new clothes, new books, new music, or go shopping for movies and hot springs, etc.) to yourself to spread your appetite.


4, develop good habits.

Create a pre-run schedule and set up various physical and mental reminders to remind you before each run. Always at the same time every day. Put the running suit on the edge of the bed. Always bring the same training music before going for a run. To make running a habit, you must establish consistent triggering cues. This way you can create a neural reflex that makes the activity a habit.


5, pay attention to persist.

No matter how good your intentions are, the inevitable is that you may be very busy, get the flu, or be involved in something else that will hinder the running plan. Once you break the rules, you will find it hard to come back. Don't stop. It's good to start again.


6. Start again.

Put aside the past achievements, only focus on what can be grasped today. Ask yourself "Can you run today?" You will always recover from injury. People are always amazed at the speed at which they return to the runway. In fact, even if you don't run for 2 weeks, your training level will not drop as much as you think.


7, maintain a high degree of vigilance.

Watch for pain that persists or worsens as you run or change your gait. Everyone has a unique bone injury threshold - that means you run the limits of your mileage and speed, and you will be injured if you exceed it. This is determined by the unique genetics, anatomy, biomechanics, and injury history of each individual.


8, adhere to the training plan.

At this stage, the plan is more of a constraint on your training than advancing. If you run too long beyond the plan, it may increase the risk of injury or be too tired to complete the next training. You may be too excited to ignore the problem of fatigue accumulation.

The "running longer plan" will help you gradually establish a 6-mile (9.66km) run without endurance. The plan includes some mountain training and irregular speed training (Fatlake) to increase your strength. Before you begin, you should have been running for at least 6 weeks and running at least 150 minutes a week (about 5 days a week, 30 minutes a day).

Start by adding 1-2 miles (approximately 1.61-3.22km) to your weekly running miles and a 3 mile (about 4.83km) long distance weekend. You will gradually increase your mileage so that by the end of the plan you will be able to run 6 miles (about 9.66 km) without interruption and you will not be injured.