In 1973, the year that followed my participation in the Munich Olympics, I was asked to create a running tutorial for students at Florida State University, which opened my career as a junior runner. I used the method of running away and combining as the content of the first class. The students taught to my students proved that it was very effective. I still bring it into the running class up to this day—I personally have followed this. A scientific method of running. Although there are many running methods that have been introduced into running during these 43 years, I still recommend running away.
Rest on foot
Walking on foot can prevent pain, fatigue and burnout. Primary runners should take the lead when they get started until they can walk for 30 minutes. Then, with 30 minutes as the basic time period, 10 minutes of running away combined - running 10 seconds for 50 seconds, repeated 10 times. After each training extended 3-4 minutes to run away the combination. Once you can complete this 30 minutes with this frequency, then each running increases by 10 seconds, followed by an increase of 45-60 seconds. When you have become a more experienced runner, do not dig deeper and harder. Even though I am still running and walking in each run, I usually run for 20-30 seconds and walk 10 The frequency of seconds.
Run every other day
This controlled frequency is enough for you to develop habits and adapt your body. In addition, running once every other day will allow most runners to recover faster - rest days can help the body's various functions to rebuild and make you physically stronger.
Change the line
Changing the line is important in terms of improving physical health and your subjective initiative. Running different lines and terrain can stimulate the brain to give the body a chance to adapt to different roads. Changing the line every other week and increasing the distance by 50% can help you build endurance and give yourself the power to challenge new terrain.
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