It takes less energy to run faster, which is a question of running efficiency. I believe that many runners want to be more efficient and achieve better results. Try these three methods.
Become strong
Muscle weakness or muscle imbalance is not uncommon in runners. Even runners who often exercise strength training can easily become a victim of muscle weakness if the exercise method is not correct or the muscle imbalance is not found. When the muscles are out of balance or the muscles are weak, the running efficiency is naturally not high.
For example, sitting for a long time can cause muscles on both sides of the buttocks to weaken, resulting in instability and lateral displacement of the buttocks. This situation will affect the running posture by wasting lateral movement, and it will also cause some overwork injuries, such as the sacral syndrome.
To be strong, you can't just do some typical multi-joint exercises, like lunges, squats, etc., but also some simple exercises. Simple exercise doesn't seem to work, it actually helps to activate and strengthen weak, inactive muscles.
These exercises help runners balance their body muscles, have better stability, and make running more efficient. Flat support (standard posture, mountaineering posture and side posture), lunge, squat (single leg and two legs), shell (holding a shell-like posture when lying on the side), push-ups, resistance training, single-legged back bridge .
Stretch training
Add some enhanced training to your daily training to increase your muscles' elasticity through the stretch-contraction cycle, which increases your strength and speed. Stretching before the muscles undergo explosive contraction, such as bending the knee before jumping on one leg, it will be more powerful and faster when contracted.
Because these movements are explosive in nature, it is best to join the training program on the basis of establishing a certain strength training, once a week, and alternate with strength training. Pay attention to posture when performing these exercises after running, otherwise it is easy to get hurt.
The following describes three kinds of stretch training for runners. Jumping one leg up: The arm is in a running position, each leg is jumped 20 times each time, pay attention to the light when landing, gradually increase the height of each jump.
Jump forward: put out a slightly exaggerated running posture, jump forward, pay attention to the knee, continue for 20 seconds, then return to repeat 2-3 times.
Bounce: The legs are the same width as the shoulders, then bend the knees to make a squat posture, and touch the ground with both hands. Then leaped into the air and straightened your hands. When landing, the knees are slightly bent, and then jump to the ground. Repeat for 20 seconds.
Increase the pitch
The stride frequency is the number of steps taken by the runner within one minute. The ideal step frequency is 180 steps/minute. If it is lower than 170 steps, the runner uses too much energy in the vertical direction, and the forward direction energy consumption is small, which naturally reduces the efficiency. When the step frequency is increased, on the one hand, the stride length is shortened, that is, the time between each step is shortened, and more steps are taken in the prescribed time; on the other hand, the metronome can be used for training.
Titanium portable folding stove is our strength product, after many generations of change and improvement, can be perfect suit for your outdoor camping environment. The chassis sits firmly on the grass and sand, allowing you to cook without worrying about the stove turning over. The wood burning stove is equipped with glass Windows, which allow you to directly feel the warmth of the flame visually and control the use of fuel in the stove through observation. Titanium tent stove will be equipped with chimney, you don't have to worry about exhaust gas. Titanium allows our stoves to heat up quickly, so you don't have to wait long to enjoy the warmth.
Titanium Tent Stove, Camping Stove , Wood Burning Stove, Windproof Stove , Portable Folding Stove
BaoJi JiaXin Nonferrous Metal Co., Ltd. , https://www.jiaxin-ti.com