Getting Started with Running | How do novices start running plans?

I have been dormant for a whole winter, and after working at home in spring, it is the season suitable for going out for sports, and runners have exposed their running data. Some runners may find it very difficult to resume training. Before running much, they start to gasp, and they can’t hold on at all, let alone follow the running plan … Next, I will solve these problems for you one by one.
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Part 1

Why does running always wheeze?

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In fact, it is very suitable to use Easy Run to lay the foundation when you start running after a break, because the intensity of easy run is very beneficial to exercise the myocardium. When the heart rate reaches 60% of the maximum heart rate, the strength of the heart beating every time will reach the maximum.

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At the same time, easy running can increase the number of blood vessels and make the heart deliver more blood and oxygen to the moving muscles. Moreover, when running easily, it is easier for us to stick to it.

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Easy running refers to the running intensity that is comfortable and can be chatted, but if you want to monitor it more accurately, you can’t do without a heart rate meter. So how do you set your own easy running heart rate interval?

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Part 2

How to find the strength that suits you?

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According to the reserve heart rate method

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Heart rate interval = (maximum heart rate-resting heart rate) * reserve heart rate percentage+resting heart rate.

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01 Maximum heart rate

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The maximum heart rate represents the upper limit of the heart rate, which can be roughly calculated by using the method of 220- age, or the accurate value can be measured by the following methods. Need to remind everyone that due to the high intensity of the test, it is best to be accompanied by professionals.

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Treadmill test method

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8km/h*4 minutes+2 minutes rest.

9km/h*4 minutes+2 minutes’ rest

10km/h*4 minutes+2 minutes rest.

11km/h*4 minutes+2 minutes rest.

By analogy …

Each step is increased by 1km/h until the pace cannot be maintained. Runners can adjust the starting speed according to their own abilities (for example, they can start directly from 10km/h if they have enough abilities), and the whole test ends in about 30 minutes.

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Playground intermittent test method

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Pace 7:00 *800 meters+rest for 2 minutes.

Pace 6:30 *800 meters+rest for 2 minutes.

Pace 6: 00 * 800m+rest for 2 minutes.

Pace 5:30 *800 meters+rest for 2 minutes.

Pace 5: 00 * 800m+rest for 2 minutes.

By analogy …

Each pace is increased for 30 seconds until the pace can’t be maintained. Runners can adjust the initial pace according to their own abilities (for example, they can start at 6:00), and the whole test ends in about 30 minutes.

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Hillside test method

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Jogging to warm up for 10 minutes.

Run the first 400 meters with 80% self-conscious effort+jog downhill+rest at the bottom of the slope for 3 minutes.

Run the second 400 meters with 90% self-conscious effort+jog downhill+rest at the bottom of the slope for 3 minutes.

Run the second 400 meters with 100% self-conscious effort+jog downhill+rest at the bottom of the slope for 5 minutes.

And so on …

Until you can’t run a higher heart rate than the previous trip, you can get the maximum heart rate.

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Five-kilometer test method

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The pace of each kilometer should be faster and faster, and the pace should be pushed to the highest in the last 400-800 meters and maintained to the end.?

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02 resting heart rate

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Resting heart rate represents the lower limit of heart rate, which refers to the lowest heart rate at room temperature and at rest when awake in the morning. It is relatively easy to measure, and it will be automatically measured if you wear a watch when you sleep at night.

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03 reserve heart rate percentage

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The percentage of reserve heart rate is shown in the figure below. After inputting the maximum heart rate and the quiet heart rate, HUAWEI Health APP will automatically calculate five heart rate intervals. Substituting 59%~74% of the reserve heart rate for easy running into the formula can also get your own easy running heart rate interval ~

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Part 3

How can we stick to it?

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In the process of resuming running, the exercise intensity should be controlled within the heart rate range of easy running by adjusting breathing and pace frequency. From the beginning of running for 30 minutes, the same running amount should be maintained for 4 weeks. When the cardiopulmonary endurance is improved and the heart rate change is controlled within 10%, try to increase the running amount.

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If you feel relaxed, it will be much easier to increase the distance or running time, and it will also build your running confidence and keep you running!

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Researchers in Huawei Sports Science Laboratory wear Runner and other equipment to do the maximum oxygen uptake test.

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Part 4

Start your exclusive smart running program.

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Of course, you can also follow HUAWEI Health’s smart running plan. Whether you are a novice, want to stay healthy or want to improve your performance, there is always a plan for you ~?

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First of all, start with determining your running goal, enter basic information, recent running amount, best running results, etc., and then choose running day, strength training day and rest day to tailor your running plan.

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Secondly, after the plan is generated, you will arrange training scientifically according to your physical fitness and physical condition; After running on the same day, you will dynamically adjust the training rhythm of the next stage according to your running data; Every week, you will also receive a detailed weekly running report, including data charts, coaches’ professional comments and sports suggestions.

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The smart running plan can also be synchronized to HUAWEI WATCH GT Runner, a watch designed by Huawei for runners, so that you can have a portable "running coach" to help you start scientifically. Open the HUAWEI Health APP-Sports page now, select "Plan", create your own running plan, and run together ~

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