Preface to the Eight Ways of Running Machine: Shang Ge (@Hong Kong Long-distance Runner Enthusiast) and I mentioned last time that I should write an article about how to improve running ability for the bar friends to refer to. It has been a long time since I came to the running bar. I often see some runners ask questions about the use of the treadmill. I think I have been running on the treadmill a lot in recent years, and my achievements have been steadily improved, maybe my own method. It's really helpful to you, so calm down and think about it and write something for your reference. Of course, these methods and how to use the treadmill to lose weight later are just my own way to find out in the constant running, if not scientific, please see the official laugh. (Note: This article only discusses the treadmill running method, does not discuss the foot landing, does not discuss the active and passive running, does not involve running skills. ) Personal Status: Male, 36-year-old height: 166 body weight: 59-61 (highest 78 kg, lowest 56 kg 10 years ago, 15 years ago) fastest weight loss record: 8 kg a month (not running horses can ignore the following two) running time: 1 and a half year best horse performance: 3:06:45 text: treadmill eight methods 1. Uniform running 2. Gradual (slow) running 3. Large speed change 4. Extreme speed. Running 5. Intermittent running 6. Slope running 7. Intermittent running 8. Mixed running 1. Uniform running, as its name implies, runs at a speed. If you are a beginner, how do you run at a uniform speed on the treadmill? The treadmill 6-9 is the right speed, has a certain ability, 9-12 is a good choice, the general good hand can 12-15, amateur master 15-18, 18 speed above, hey, you can also see this chat... If you run at a uniform speed, don't be confused by these figures. The speed of the treadmill is actually your speed, that is, how many kilometers per hour, 6 is 10 minutes, 1 kilometer per hour, 6 kilometers per hour. Twelve is five minutes a kilometer, 20 is three minutes a kilometer, of course. TIPS: There's a trick to running at a uniform speed. It's the last few hundred meters (or the last two minutes, anyway, the last minute). You have to run at full speed. If you're going to run at 6 for 3 kilometers (30 minutes), then at 2.5 kilometers or 2.8 kilometers, you'll have to start, speed up to 8 or 9, and sprint at full speed, so that your heart can adapt to the rhythm of high-speed running. Play. Generally speaking, uniform running is best run at 80% of the speed of running with all one's strength, so that the final sprint will not be fatigued, and it is also safe on the treadmill. This trick was told by a Moroccan runner I met when I was studying abroad more than a decade ago. This man is not particularly dark, but he runs very fast. I run 6 kilometers with him exhaustedly. He also told me very easily that I will run another 10 kilometers and come back. In addition, for beginners, it is not necessary to pay too much attention to whether they finish their running at the same speed, on the contrary, they should pay more attention to distance, even if the distance between them is fast or slow, or even by walking. For beginners, evenly run the final fast run and complete the established distance. Take one of them in an exercise, otherwise, it will be too tired. 2. Slowly running at a uniform speed brings us more control over the rhythm, but after all, our physical condition will be good or bad. So in poor physical condition, we can consciously adjust the running speed, start at a relatively slow speed at the beginning, and then accelerate a little bit in the running. For example, if you run at 10 speed on a normal day, you can start at 9 speed, then accelerate by 0.1 per 100 meters (or 1 minute), so after adjusting for 2 kilometers, your body may be more suitable for running than it was at the beginning, and then the speed will return to the original speed. In addition, gradual running is also suitable for runners who want to improve their speed. For example, they can slowly adjust their speed during running for 10 hours in order to gradually adapt themselves to faster running speed. At the same time, if they can not reach the next faster speed in the process, they can slowly return the speed to the original speed. Generally speaking, after such training, the speed is: There will be a marked improvement. This is actually the greatest advantage of treadmills, helping runners improve their ability in the process of passive running. 3. Big-speed running and big-speed running are the treadmill way that I found out by myself, which is similar to gradual running, but the speed change is bigger. For example, usually running at 12 speeds and running at 17 speeds at the highest speed. Then you can try to start running at 12 speeds, 13.3 speeds after 1 kilometer, 14.6 speeds after 3 kilometers, 16 speeds for 4 kilometers, 17 speeds for 5 kilometers, and of course every 5 minutes. Change the speed. If you feel tired in the process, you can adjust it to a 12-speed overrun, and then increase the speed again to run. This kind of running method requires higher ability of runners. 4. Extreme sprint is to run at your highest speed, usually suitable for challenging personal records on a treadmill. For first runners, it is recommended to test the running time of 3 kilometers or the distance of the runner within 30 minutes. This is a good way to improve your interest in running, constantly test your limits, and prepare for the next challenge. 5. Intermittent running is a little different from intermittence running on the playground because it's a treadmill. If I stop 400 meters, it's too damaging to the machine. So I usually run 5 kilometers on the treadmill. After running 5 kilometers, I adjust it by 8-speed jogging for 3 minutes, then gradually run 5 kilometers, and then jogging adjusts it.