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March 12, 2020 3 min read

Most of the new runners just start running. First of all, they want to prepare running shoes and sports clothes. At most, they need a heart rate bracelet. Do you need these equipment? Of course.

But more importantly, physical and mental preparation.

The most basic physical preparation is to learn to warm up before and after running to prevent injury. Running posture and breathing style need to be learned and adjusted in the actual running process.

Physical maladjustment, as long as persevere, can be slowly overcome.

But psychological inadaptability, it is easy to let you give up halfway. So it is very important to prepare for the adjustment of running mentality.

"It takes only 10 minutes to run, but you can't run, and your mind is broken."

99% of novice runners will encounter the first problem: not that they don't want to run, but that they really can't run.

When you feel you can't run, tell yourself to run slower and slower. You can even run and walk together. When you feel uncomfortable, you can walk quickly for a period of time, recover a little, and then run.

Next time you train, encourage yourself to run more and walk less. After a few times, you will find that you unconsciously run down the whole journey. Then step by step increase the running time from 15 minutes to 20 minutes, then to 30 or 40 minutes.

"When I finished one lap, the others had surpassed me twice, and my mind collapsed."

Don't quicken your pace and disturb your rhythm in order to catch up with others.

Think about it calmly. Do you practice running long or short?

Sprint is about speed and muscle explosive power.

Long-distance running, training is cardiopulmonary capacity and muscle endurance, with a long time, long distance.

So, just start jogging, it's okay.

When you can run for more than 40 minutes, think about running speed. At that time, it would be more effective to try intermittent running and variable speed running.

"Other people breathe 6 kilometers, I am still struggling 3 kilometers, the mentality collapsed."

First of all, for those who have just started running, it is recommended to make a running plan in terms of running duration. With the goal of kilometers, when you are not in good condition, you may run more tired, longer and more difficult to persist.

In fact, as long as you can run long enough, you can run long enough. That's what endurance means. Don't worry about mileage.

In addition, if you want to run farther, you have to break through the bottleneck of physical fitness again and again, that is, the physical wall. At that time, your mouth will be dry, your feet will be filled with lead, your breathing will be difficult, your heart will beat faster, your body will ache, and you just can't think of falling to the ground.

What should I do? Or four words: slow down, stick to it.

It doesn't matter how fast you run. It's important not to stop and keep running! Usually the physical wall can be relieved after you slow down, and it will last for a minute or two. You can make a great breakthrough in your endurance by going through the physical wall many times.

Running is for the pursuit of sound and free soul and body. If on the contrary, because running creates more anxiety and pressure for oneself, is it not the opposite?

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