You can run every day, but you don’t need to. It goes without saying that there are many benefits to running, and with a little tweaking of your running form and technique, you can reap even more benefits! Running burns fat. To overcome the grind of running while getting more physical and mental benefits from running, experts offer the following advice.

1. Group running helps improve boring running, not only provides more fun, but also improves the running mentality. Running with a partner can improve morale, confidence, creativity and a good mood. If you can, join a jogging club to exercise and make friends.

2. The stronger the muscles, the easier it is to run. The most effective way to strengthen your legs is to run on an incline. It is best to choose a slope with a relatively gentle slope (if you practice on an indoor treadmill, you can increase the slope by 4-5), repeat 3 times, and rest for 2 minutes each time. When running at an incline, you should shorten your stride length, strengthen your upper arm swing, and pay attention to warming up at the beginning and cooling down at the end. Weight lifting exercises are also effective. Research shows that weight training can improve running economy. The so-called economy of running refers to the evaluation of running effects. The main parameter is oxygen consumption during running.

3. Outdoor running is more beneficial to the body than indoor running. The changing scenery outdoors can often extend the running time. Of course, beautiful scenery is not all its advantages. Research shows that under the same physical conditions and the same running distance, outdoor runners have faster heart rates than indoor runners.

4. Change your running frequency and method to increase your running endurance, speed and strength. Change your running method at least once a week, such as changing the interval distance of acceleration runs, increasing the number of runs, and Slow down to increase the distance you run (1km to 3km more than usual). If you run the same distance at the same pace every time, it will be difficult to see your progress. The best way to challenge yourself is to change your running posture frequently