The running process is long and boring, and the movements are relatively simple, so it is suitable to use music to distract yourself. I recommend the following music:

Sketch Plane. Sketch plane is a song released by Cam Kelley on August 1st, 211, which is included in the album Sincere Sarcasm. This song has a good rhythm and is very dynamic.

who let the dogs out, sung by Baha Men. The beginning of this song is particularly strong, which makes people feel like showing off in an ostentatious manner. I can't help but sing "who! who! who! who!

《Soldier》。 Soldier is a song sung by Australian female singer Samantha Jade. It is included in the album Soldier, which lasts for 3 minutes and 22 seconds and was released on November 15th, 213. This song will make you unconsciously follow the rhythm and keep running.

《Timber》。 Timber is a song sung by American rap male singer Pip Paul and American female singer Ke$ha***. It is included in Pip Paul's EP《Meltdown, with lyrics written by Ke$ha, Pip Paul and Priscilla Renea, and music composed by Dr. Luke, Sennstai and Sekat, as the first single of his EP, and it was released on October 7, 213. ?

《Talk Dirty》。 Talk Dirty is a song sung by American singer Jason Derulo and American rapper 2 Chainz, composed by Jason Derulo, 2 Chainz, Jason Evigan, shane douglas, Ori Kaplan, Eric Friedrich, tomar Yusuf and Tamir Scott. It was included in Jason Derulo's third studio album Tattoos and the reissue of Tattoos, Talk Dirty, and was released on August 2nd, 213 through Beluga Heights Records and Atlantic Records.

running precautions

posture and running posture should be reasonable. The upper body should be straight and lean forward slightly, the shoulders should be relaxed, the elbows should be naturally bent, and the arms should swing back and forth forcefully on both sides of the body. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically uniform. Pay attention to the stability of your body's center of gravity, and don't fluctuate greatly.

Breathing, breathing during running is very important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be too wide, so the tongue can be rolled up to prolong the time of air in the mouth and reduce the stimulation of cold air to the respiratory tract. Beginners can take two steps to suck and three steps to shout. Pay attention to exhaling gas from the lungs as much as possible with each breath, so as to increase the effective ventilation.

strength, with the growth of age, our physical and mental endurance has dropped to the edge of a cliff. The decrease of muscle protein is a typical disease with age. In the elderly, falls and fractures are more common because of the decline of their muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.

speed, for a runner, there are many ways to train speed: go to the track and field and repeat all kinds of short runs; Play speed games; Run down quickly from the uphill; Take part in competitions, etc. Speed training is ok for everyone, especially for the elderly, because it keeps the gait and the good biomechanical structure of the human body, which will gradually disappear with the increase of age. Many adults who have never run think that they just adapt to jogging at the speed of 1 minutes per mile day after day, regardless of the intensity and speed of running, which is not correct.

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Reference: Baidu Encyclopedia: Running)