Do these three things well to make your jogging more worthwhile

Since 2015, Marathon in China has taken on a growth spurt, with the number of marathon events skyrocketing to 123 in that year. And as people run more and faster, there is a phenomenon of "human-to-human" contempt for jogging, and even many people think that jogging is garbage running.

Whether on Weibo or moments, some people will start mocking when they see others Posting slower than themselves.

"You're running too slow."

"Running so slowly, the amount of garbage is worse than not running at all."

So, is jogging garbage running? What is the amount of garbage run?

If you've been running for any length of time, you've probably heard the term garbage run. Yes, there is such a thing as garbage running in the world.

But if you judge garbage run by speed alone, it's a mistake.

In fact, if you separate the word garbage run into two words, the meaning of garbage run is very simple. Garbage refers to things that have no value or bad effects, so the amount of garbage run is the amount of garbage run that has no value or will cause bad effects and harm to us.

Obviously, the amount of garbage run cannot be defined simply by how much and how fast you run, but should be combined with your running and training goals.

When should fast slow, should be slow and the pursuit of speed, such unscientific, ineffective, aimless training, is garbage run.

For example, if a beginner is trying to lose weight, but he's chasing speed and doing intervals, that interval is garbage because it does little to help with weight loss and can lead to injury.

For example, if you want to improve your performance, today's training session should be a half hour interval. But because you're lazy, you choose not to jog for an hour. So an hour of jogging is garbage running.

Jogging is clearly a waste of time because it doesn't match your plan, your goals, your speed, and your speed.

If you're looking for results, the same pace and disorganized running is garbage. If you're running just for health and fun, a lot of running for speed is garbage running.

Therefore, everything must be combined with the goal in order to achieve the desired effect. Efforts without the goal are equivalent to doing nothing. Training without goals is the real definition of garbage running amount.

Jogging, in essence, is low-intensity aerobic running, which is low intensity, sustained, and can effectively increase aerobic endurance levels.

Building endurance is essential for both runners and runners alike.

Some people think of marathon training in terms of interval running, tempo running, tempo running, and are particularly averse to jogging. But in reality, jogging should be the biggest part of any workout; Tempo running can't be done without a jogging foundation; Without a jog to warm up, interval running and pace running can increase your risk of serious injury.

People who keep up jogging can stretch their body and mind, relieve pressure and enhance cardiopulmonary function. Jogging builds aerobic endurance and is a necessary post-race recovery tool.

Even Kipchoge warms up with a three-kilometer jog at five speed before training and then cools down afterwards.

Therefore, jogging is undoubtedly the foundation of all sports.

Benefits of jogging:

1. Burn carbs and fat most efficiently when you do it in the aerobic zone.

2. Improve oxygen uptake and help maintain target pace longer.

3. Skeletal muscle cells are altered to increase the number of mitochondria in the cell so that the cell can work with more energy.

4. Increase bone density. Bones are living tissue that can cope with a lot of stress by increasing their density, and the accumulation of jogging can stimulate bone density.

5. Enhance the strength of tendons and ligaments, and strengthen the density of capillary network.

As can be seen from the above summary, no jogging, no other training. Without a solid jogging foundation, you can't pursue better results.

So people who say that jogging is garbage probably don't understand running

In fact, it is not difficult to reduce the amount of garbage run, remember your running goals, stick to your running plan, do both of these can basically eliminate the amount of garbage run.

If you are a healthy runner and have no performance requirements, keep jogging, don't overdo it, and pay attention to your jogging, then your jogging is not garbage.

Because it won't do you any harm and will help you achieve your goal of improving your health.

And if you have the pursuit of results, want to eliminate the amount of garbage run, please do the following 3 points:

1. Know your weaknesses

If you want to improve your marathon time, it is not to blindly improve your running amount, but to know where you are falling short.

If you drop off too much in the second half, your aerobic endurance needs to be improved. The first thing you should do is increase your running, increase your jogging time, and increase your aerobic endurance.

If you have a steady pace all the way but your times are not quite where you want them to be, your absolute speed needs to improve. Add speed training to your training so you can run at your target pace for longer periods of time, but aerobic jogging is still the main component.

Do these three things well to make your jogging more worthwhile

2. Know your goals

What exactly are you running for?

If the goal is to lose weight, forget interval running, tempo running, tempo running, tempo running. Once you've lost weight, think about these exercises if you want to pursue performance.

If all you want is to be healthy and happy, then running is enough to keep you fit. Adding speed training to your workout can increase the risk of injury, which is more than worth the loss.

If you're looking for results, work at the pace you want to achieve. For example, if you want to run a 330, you need to be able to run a pace of less than five minutes. If you want to run a 300, you need to train for an average pace of less than four minutes and 15 seconds.

3. Formulate a clear training plan and strictly implement it

Everything needs a plan, and training without a plan is doomed to poor results from the beginning.

After making a perfect plan, we should strictly carry it out. Don't skip speed training just because you're feeling lazy, and don't skip cardio jogging to get the best of it.

Like Kipchoge, two sessions a day. The morning content is jogging warm-up, intermittent intensity running; In the afternoon, it was a 10k jog. That's a drill Kipchoge will follow to the letter. Our usual training should also avoid the kind of running that keeps us tired by saying fast or slow.

Overall, garbage runs do exist.

To the jogger, running hard is garbage. For those who want to run a marathon under 2 hours and 30 minutes, running 40 kilometers in 6 minutes and 7 minutes is garbage.

To be a smart runner, you need to know your body, know what workouts work for you, and know how to avoid injuries to a greater extent.

Come out of the race is a hero, run slowly but run for a long time is also a hero, run down just a bear.