30-day running plan, let you increase speed and lose weight

Running is the best aerobic exercise. Fitness 114 will give you a detailed guide to running 5 kilometers in less time within 30 days. If your physical fitness is good enough, you can even increase your speed by more than 25%.

Day1: Explosive news: Stretching should not be done before running (see section 8). Studies have shown that this will reduce muscle strength.

Day2: Warm up before jogging.

Day3: Replace fine carbohydrates with a mixture of fruits, vegetables and whole grains.

Day4: Breathe in your mouth while running. If you start feeling short of breath, slow down and re-adjust your rhythm.

Day5: Record in detail the results of your insistence on doing so.

Day6: Buy clothes with good moisture wicking properties, such as adidasOriGInals by David Beckham's new cotton-sports T-shirt, which will make you feel relaxed.

Day7: Add your lunges and deep jumps to your daily exercise program to enhance your leg's explosive power.

Day8: Stretching after running to help restore physical condition and increase flexibility.

Day9: Play music that boosts your spirits during exercise.

Day10: Cross training other forms of aerobic exercise - elliptical machines, rowing machines, motorcycles, steppers, etc. - to enhance physical fitness and endurance.

Day11: Eat enough foods rich in omega-3 fatty acids, such as green leafy vegetables and fish, to promote muscle blood supply.

Day12: Relax your shoulders while running. This will make your step more effective.

Day13: Time each run for you and record them in the log.

Day14: Add several sets of push-ups during running to enhance central muscle strength and endurance.

Day15: Add a ladder to the running line. Find a place where you can run up a few levels, run up, and walk down. Repeat 5 groups.

Day16: Keep your back straight while running, look up, and look straight ahead. Good posture means more lasting endurance.

Day17: Add classic support movements to your daily fitness program to increase your central muscle strength. A firmer abdominal muscle can promote a better running posture.

Day18: Use a resistance tube to deepen the intensity of stretching after running.

Day19: Eat high-protein snacks such as canned wild salmon, boiled eggs or protein shakes.

Day20: In addition to training, some muscles are used to keep the muscles flexible, such as dog-like and Japanese-style.

Day21: Add a right angle wall to your daily training program. Your goal should be to insist on 60 seconds at a time.

Day22: Set the treadmill to the steepest state and run for 3 minutes.

Day23: I miss an exercise from time to time to make your feet itchy.

Day24: Go for a massage. Studies have shown that massage can help relieve muscle soreness and swelling.

Day25: Force yourself. Run longer or faster on a regular basis, which will make you feel like walking in the park on the day of the game.

Day26: Start participating in the spinning class and improve the pace.

Day27: Change the running line and enhance the fun.

Day28: Add an exercise program that exceeds your expectations. Start by adding a jump exercise to your run.

Day29: Remember to raise your head when running to expand your lung capacity.

Day30: Use the bath salt to soak your feet on the last day to help speed recovery. Take a break before the race day.