Running, the change from 1 lap to 25 laps

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[800m, which used to be a nightmare]

running, running from lap 1 to lap 25, is 10km, which is 10,000 meters. It is defined as a long-distance race in the World Championships, which is 1/2 and a half horses. It is 1/4 of the whole horse, and it is the first difficulty that every runner hopes to overcome.

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on November 1, I finished 10 kilometers for the first time, 7.2 speed, 84 minutes; November 8, the second 10 kilometers, 8.5 speed + 6.5 speed, 73 minutes; November 18 business trip home, immediately packed and ran to the gym, completed the third 10 kilometers in my life, 8.5-9.0 rate + 6.5 rates, 77 minutes.

I sighed in my moments that since fitness training for so long, the most feared running no longer seems to be disgusting, and the distance of 3km, 5km, or even 10km is not so out of reach.

I'm sure there are a lot of runners who will laugh and say, "it's just a matter of running around at night, not to mention that you're so slow."

Yes, for people with a good foundation for running, 10 kilometers seems to be just a way to sweat and dredge their muscles, but for people who have been in poor physique and failed the playground in Dalian since childhood, crossing 25 laps means a major change in the body.

I still remember the annual sports pass the exam when I was in college, and the nightmare was the 800-meter race (imagine that 800 was classified as a long-distance race at that time). If there is going to be an annual attainment test on Tuesday, I have been worried since last Saturday. I know very well that running can never kiss the foot of the Buddha temporarily like a written test. all I can do is endure 72 hours of suffering, and the above posture of the execution ground awaits the arrival of the test.

when I start running, I always choose the last group, because my friends who finish the test at that time will help me finish the test by dragging, pulling, and dragging on the track. The starting gun went off and my legs began to tremble. I didn't know whether to start or save effort. I didn't know whether to be fast or slow. I only knew that everyone was running in front of me, so I had to follow in the footsteps of others. After 200 meters, I felt that all the strength in my life had been exhausted. I didn't know who was dragging my legs. I couldn't walk away. I began to breathe quickly. I felt a scratched pain in the depths of my throat. I seemed to struggle every time I exhaled carbon dioxide. Then the pain spread all over the body, the needle was piercing on both sides of the lower abdomen, and the pain soon reached every corner of the body. That's when the brain starts to say, "give up running. I'm going to die." If it hadn't been for the tugging of my friends at this moment, all I could do was look sad and shuffle to the finish line.

the memory of 800m was so painful that when I learned that my junior year would never have a sports test again, I ate a lot of food for three days to celebrate. I think I will never have anything to do with running in this life.

however, the body does not agree in this way.

after eating and drinking in the sea when I was in graduate school, I started my working life with a lot of fat and pimples. The beauty I see occasionally in the workplace makes me ashamed. I will try the nonsense way of dieting and losing weight. as a result, I have less fat and my body has broken down. The instinct of fear of death made me eat again, the meat rose back, and my body did not recover. Then enter the weird cycle of "sub-health-eating health products-still sub-health-continuing to eat health products-or damn sub-health-stubbornly eating health products".

until one day, when I realized that if I didn't exercise and free my body from the burden of sub-health, I might have to drag my half-dead body to bid farewell to youth and enter middle age. This great consciousness made me shiver for a while, and then I ran into the gym with my credit card.

body, do not want to buy into old age before you have been young.

[running is a standard exercise in the gym]

the gym has many functions but running, as the most basic aerobic exercise, is absolutely standard.

in my cognitive field, I have never seen a coach say to his students, "Let's just practice the equipment, we'll do the strength, and then you'll have a great body."

aerobic exercise and anaerobic exercise are always tied to the same rope, both of which are indispensable. In non-professional terms, aerobic exercise helps us consume fat, and anaerobic exercise helps us shape our posture curves. Blindly aerobic exercise will only continue to consume fat, especially in the buttocks and breasts, where fat accumulates most intensively. If aerobic exercise has not been matched with stretching, you are likely to run out of two stout calves. The breasts are gone and the calves are getting stronger-I'm afraid it's a girl's nightmare.

similarly, it is also troublesome to only love anaerobic exercise and do strength training endlessly. The muscles will become strong in the process of repeated stimulation, but the meat is still there, and the meat is wrapped around the muscles, which makes it scary to think about it. And the calories consumed by anaerobic exercise that one can try are not as high as one might think. For example, doing flat plate support for 3 minutes is so tired that you want to be reborn, thinking that the pain is definitely more than running 2 kilometers, but in fact, the calories consumed by flat plate support for 3 minutes are only 25 calories. Running for 10 minutes consumes 90 calories. For friends who lose weight, running is appropriate, and for friends who are in shape, flat support is very important.

so, since there is no oxygen,If you can't jump out of oxygen, you can only do aerobics honestly, and running is one of the most important links.

the initial training starts with fast walking, adapts to the treadmill at a speed of 5.5, and the coach stays by my side, watching TV with me while watching my fast walk, then slowly increasing the speed to 6.0 when I'm not paying attention. After three or four classes, I have been able to maintain a speed of 6.5 and walk quickly for more than 30 minutes. Every time I get off the treadmill, my wet back, sweaty face and sore front of my thighs represent a change in the body.

one day more than a month later, when I was already very comfortable walking on the treadmill, the coach coldly increased the speed, from 6.5 to 7.5. I, who had never run before, was scared into a cold sweat. The first time running at a speed of 7.5 for 10 minutes was extremely painful. The speed of the treadmill was in the hands of the coach, and all I could do was force myself to run. As long as the running belt doesn't stop, I can't leave at all. Because of tension, because of fear, the body began to tighten, the thighs became more and more sore, and even breathing was hindered. At that time, I was thinking that I had never run so much and sweated so much in my life. It was so sick.

this is just the beginning of the pervert. When I am "forced" to run, the task of each warm-up is no longer brisk walking, the coach will ask 7.5 speed to try to run for 10 minutes, 20 minutes, 30 minutes. When he found that the 7.5 rate would no longer make me "miserable", he would increase the rate to 8.0, 8.5, and then 9.0 or higher.

one of his favorite things to do is to take advantage of my relaxed and cheerful look, quietly come over, silently increase the speed of a LEVEL, and then proudly watch me change from "relaxed" to "breathless".

[powerful, is a quality to be discovered]

every change in rate is the beginning of a new round of pain. However, this kind of pain is precisely the most effective tool to make yourself tough and strong.

I once asked the coach why we are asking for trouble.

the coach says that this suffering is to make you stronger, to make your body understand its potential and to tap the energy hidden in your muscles.

strong, is a quality to be discovered, without active search, it is impossible to win its respect in the future.

at first, I was kidnapped and started running. All I can remember in my brain is speed and time, and I have never cared about the number of laps. Often run at a speed of 7.5 for 10 minutes, that is, 1250 meters, which translates to four laps. It was impossible in college, but there was a breakthrough in the gym.

when you persist in the same speed for 30 minutes, you will find that you have run 3750 meters and finished 9 laps.

then add some difficulty to yourself, starting with the speed adjustment, running at 8.0 for 10 minutes, running for 20 minutes, running for 30 minutes. Then run at a speed of 8.5 for 10 minutes, 20 minutes, and 30 minutes. Then there is an attempt at a higher rate.

the body is very smart, when discomfort comes, it will not sit back and wait for death, but will try to adapt to the bad environment, and then enjoy the environment. The legs are heavy, so the arms will join the battle and use large swings to stimulate the power of the legs; the breathing will not be smooth, and there will be pain on both sides of the lower abdomen, so find a way to maintain the rhythm of breathing, one, two, three silently count deep breaths, so that the pain gradually becomes less intense. This is the instinct of the body to meet pain and seek relief.

giving up is always the last and most powerless decision.

[the mental journey of running 10 kilometers]

when my running gradually moved away from 1 lap, 2 laps, 4 laps, 8 laps, I decided to try the first 10 km of my life. Just imagine, a person who once couldn't hold on to 800 meters would have a special sense of achievement if he could run 25 laps. Everyone who starts sports always has a dream of a marathon in his heart. It seems that the number of 42195 meters has an inexplicable magic. To be able to conquer it is tantamount to redefining the body and making life more textured and hierarchical.

A friend of mine said that long-distance running does not prove to be strong, but to experience bravery. Every time a breakthrough is completed, it is a leap in physical quality.

on November 1, my first 10 kilometers started with "fast walking", regardless of time or running, just walking as fast as I could. The rate gradually increased from 6.0 to 6.5, then 7.0, and finally 7.2. I always thought that for girls, the speed above 7.0 could only trot. Only now do I understand that we can't go fast, but that our strength has not been reached. In the process of trying the first 10 kilometers, the coach increased the speed to 7.5 and asked me to keep walking fast, so I adjusted the pace, opened my steps, swung my arms, and held on for more than 10 minutes. at that moment, I suddenly had the feeling that "anything is possible, as long as you dare to do it."

three days later, I started aerobic training after private strength training, and the coach said to me, "try to run five kilometers in one breath today." I calculated that running 5 kilometers at a rate of 8.5 is equivalent to running for 36 minutes. It didn't seem like an insurmountable obstacle, so I decided to give it a try. But what I didn't expect was that I was in very good shape that day. When I ran for 30 minutes, I didn't feel tired except my face covered with sweat. Therefore, instead of thinking about whether the 5km can be achieved, I decided to break the historical long-distance running record of 45 minutes first. 40 minutes.Yes, 45 minutes have passed, and the brain is shouting, let's break through 50 minutes, let's break through 55 minutes, let's hold on to 60 minutes! When I was going to run all the way to the second 10 kilometers in my life, the coach grabbed me and stretched me. So my record stopped at 8.3 kilometers.

there are no private lessons on the weekend after four days. I still think I bravely ran for an hour last time or relived eight at a time. This time the plan is simple: run at a uniform speed of 8.5, hold on to 60 minutes, and walk freely for the next 1.5 kilometers. For the first 20 minutes, it was as insipid as water. I watched TV and my body was very quiet. But in 25 minutes, I don't know if the amusement of the entertainment made me happy for a few minutes, the rhythm of my breathing was disrupted and I had a side stitch. Every time I took a step, I felt that both sides of my lower abdomen were moved by the tip of the needle. I can choose to give up and walk fast, maybe I can finish 10 kilometers in 80 minutes, but I know in my heart that once I choose to walk fast, it is very difficult to run again. So begin to take a deep breath, adjust the rhythm of breathing, and try to make the breathing rate of each run similar. No longer pay attention to the plot of TV, but focus on the swing of the limbs, on the regulation of breathing, on the ups and downs of the chest. It was only 10 minutes, and I found that the pain was slowly disappearing and my body began to flow again. 60 minutes passed quickly, and I finally fulfilled my promise, so I walked to the second 10 kilometers of my life with the remaining 1.5 kilometers as a reward.

on November 18, I completed the third 10km of my life. From 16th to 18th, I trained in Nanjing during the day. I sat in class for 8 hours during the day, and I had to eat, drink and play with my classmates for two and a half nights. I felt very bulky after two and a half days. When I got home on the evening of the 18th, I thought it would be unrealistic to contact the coach for training. I might as well run 10 kilometers by myself. At that time, I had defined "sports day without private lessons" as "10km day". Running that day was not as easy as the previous two times, perhaps due to the influence of greasy food in a few days, or the fatigue of the ride. In short, after 6.5 kilometers, I began to be out of breath, the pleasure of running disappeared and the sense of fatigue increased sharply. In desperation, I chose to end the last 3.5 kilometers with a brisk walk. Although the final time did not reach the 70 minutes set by the coach, I knew that day would come late as long as I kept running.

running, for me, is overcoming the difficulties. Just because I started to try 10 kilometers doesn't mean I've done the sport. even if it's simple enough to run, it has countless skills and a lot of truth. My road of running has just begun, with the standard task of running 10 kilometers in 70 minutes, the difficult task of running 10 kilometers in 60 minutes, then the difficult task of trying to run 15 kilometers in 90 minutes, and then trying half a horse or even the whole horse. My attitude is still the same, try and work hard, as long as adhere to the end, all the goals will be achieved one by one.

keep running!

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