Running Mistakes: Why Runners Easily Get Exhausted? Focus on the Running Experience!

Focus on Run, help you be as light as a feather, run without pain

Spring blossoms in bloom, with suitable weather, there is no better time to run than now, and the national mask guidelines also clearly state that running outdoors in open and spacious places does not need to wear a mask

Even before starting to run, those who want to run and get fit are actually no reason to not start running

For novice runners, the easiest mistake is to run too fast, which turns running into a thing with many benefits but also pain

Is it impossible to make running a relaxing and easy thing?

Why do everyone run?

Why do people run so fast?

In fact, running too fast is not only easy for novice runners, but also for mature runners, this is what is called 'not being able to slow down'

Why does this happen, this is probably a person's instinct, people easily believe that the faster you go, the better it is called 'running', and when you're running, you subconsciously speed up, without realizing it

When you first start, you'll feel pretty comfortable, the wind from your ears, you'll even enjoy this feeling, but generally after a few hundred meters, you'll feel a little breathless, you've only run a few hundred meters, how can you stop?

The inner belief tells you to persevere, so you continue to persevere, but this breathless feeling becomes stronger, making you feel like a stone is pressing on your chestYou can't speak, your breathing is rapid, possibly accompanied by leg cramps

For novice runners, the easiest choice is to give up, this is the real experience of most people when they first start running

I'm really slow

The other runners are already passing me

This is a common mistake for novice runners, they are used to measuring themselves against others' speeds, everyone's cardiopulmonary endurance is different, you may be able to run with shortness of breath, but that may be someone else's speed

Fast and slow are relative, if you're slow, there will always be someone slower than you, if you're fast, there will always be someone faster than you, so don't compare yourself to others, this is the key

When you first start running, your cardiopulmonary endurance is relatively poor, you need a period of time to develop basic endurance, you should focus on comparing yourself to yourself, running a little faster than your usual brisk walk, as long as you can both feet simultaneously take off the ground, you are a runner, you are already running, speed is not the most important

A good experience is the most important

People like the speed of the feeling, this is the nature of people, and the Olympic spirit of higher, faster, stronger is also an important embodiment, speed gives you a sense of invincible achievement

But for novice runners, speed can become a barrier to developing a running habit

99% of novice runners basically don't have a sense of speed, they start running vigorously, and after running a few hundred meters, they find that their cardiopulmonary function is about to explode, this kind of frustration is the reason why many people give up running

Because you start running and think this way, basically your inner motivation has already been defeated. Speed is the least important thing for novice runners, but many novice runners think I need to run faster to prove I'm running

The problem is that the speed you get from the feeling is only a few seconds, at most two or three minutes, and then you'll immediately feel the side effects of speed—chest tightness, shortness of breath, weakness

What novice runners should focus on is the running experience

A comfortable feeling, at least not so uncomfortable, is what novice runners should strive for

How do I find my own speed?

It's actually not that difficult for novice runners to find a suitable running speed, you first constantly remind yourself to slow down, slow down, and then you can use some methods to find your own speed, there are many methods

1, running a little faster than brisk walking is your initial speed

Fast walking is faster than walking, a normal walking speed is 4-5 km/h, and fast walking can reach 5-6 km/h

When fast walking, we can often persist for a long time without feeling very tired, because when walking, we always have at least one foot on the ground, which can bear the weight, but when running, we need both feet to lift off the ground, so running is more tiring than walking

You just need to run a little faster than your usual brisk walking speed, for example, reach 7 km/h, the pace is about 8:30 / km, you are already running, just a little faster than brisk walking, this is a speed that you can completely perceive yourself

2, you can talk occasionally but not continuously

When walking or fast walking, you can not only continue to speak, but you can even hum a tune, but when running, the appearance of pain or grimace is the real situation of many runners, let alone speak, even if you want to spit out one or two words, you feel difficult

Running cannot be freely spoken, this is basically a sign of fast intensity of exercise

Running doesn't usually allow for free speech, because running is generally a high-intensity activity, but you can lower your speed and speak a few words or sentences, if you can reach this feeling, at this speed is appropriate

And if you can't speak, others speak to you, you can't respond, if you receive a phone call while running, you can only listen to others say that you can't talk, then this speed is too fast

So you can't speak continuously, but you can speak occasionally, this is the feeling that novice runners should find when running, and this speed is appropriate

3, strongly advise novice runners not to exceed a heart rate of 140 bpm

Heart rate is an important indicator of exercise intensity, if novice runners have a heart rate monitor or heart rate band, you need to know that controlling the heart rate below 140 is very important

A heart rate that's not too high indicates that your speed is slow enough to achieve a good running experience, not a breathless feeling

Some novice runners have heart rates reaching 150 or even higher, of course, this is not good for you

Some novice runners say, 'My heart rate is kept at 140, I can only walk', this is correct, walking is walking, what's the matter'

Novice runners have lower cardiopulmonary function levels and higher resting heart rates, so when exercising, their heart rate is easily elevated, with continued exercise, their endurance will improve quickly. Under the same speed, your heart rate will gradually decrease, so if your heart rate reaches 140, you can only fast walk, it doesn't matter, you can fast walk, after a few times, you can run at a heart rate of 140

At this time, you should always keep the heart rate below 140, if it exceeds it, actively reduce your speed, at this time, you can achieve the best running experience, occasionally speak, feel a little breathless, but this breathless feeling is completely acceptable to you!

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