How to achieve better running results for girls

Girls can achieve better running results by adjusting their running posture, controlling running intensity, choosing suitable running shoes, combining strength training, and paying attention to diet and nutrition.

1. Adjust running posture

Keep your body upright, avoid leaning forward or backward, naturally lift your head, and look ahead. The arm should naturally bend at a 90 degree angle, and the amplitude of forward and backward swinging should not be too large. Moderate stride to avoid excessive pressure on the knees. It is recommended to use the forefoot or full foot when landing on the ground to reduce direct impact of the heel on the joints. Breathing should be even, and a rhythm of two steps, one inhale, two steps, one exhale can be used.

2. Control running intensity

It is recommended to use interval running, alternating between fast and slow running. Beginners can start with 20-30 minutes three times a week, gradually increasing their time and intensity. When running, the heart rate should be controlled within the range of 60-80% of the maximum heart rate, which can effectively burn fat without excessive fatigue. Adequate warm-up and stretching should be done before and after running, with 5-10 minutes of warm-up and 10-15 minutes of stretching each time.

3. Choose suitable running shoes

Choose support, cushioning, or stability running shoes based on the arch type. People with higher body weight should choose running shoes with better cushioning performance. Running shoes should be lightweight and breathable, with good grip and elasticity on the sole. Running shoes should be replaced promptly after 3-6 months of use or after running 500-800 kilometers. professional sports socks can be worn while running to reduce friction and foaming probability.

4. Combined strength training

Conduct 2-3 strength training sessions per week for the lower limbs and core muscle groups, such as squats, lunges, and plank supports. Strengthening the muscles of the buttocks and thighs can improve running efficiency and reduce knee pressure. Core muscle training can help maintain physical stability during running. It is best to interval strength training and running to avoid high-intensity training on the same day.

5. Pay attention to dietary nutrition

1-2 hours before running, you can supplement carbohydrates in moderation, such as whole wheat bread, bananas, etc. Supplement protein and carbohydrates within 30 minutes after running to help with muscle recovery. Daily diet should ensure sufficient intake of high-quality protein, complex carbohydrates, and healthy fats. Pay attention to replenishing water, and replenish 100-200 milliliters of water every 15-20 minutes while running.

Girls should pay attention to adjusting their exercise intensity appropriately during their menstrual cycle when running, in order to avoid endocrine disorders caused by excessive exercise. Running clothes should be made of breathable and sweat wicking materials. Pay attention to sun protection in summer and warmth in winter. It is advisable to choose a plastic track or flat grass as the running track to reduce the impact on joints. Running should be done gradually to avoid sudden increases in running volume that may cause sports injuries. Maintaining a regular schedule and ensuring adequate sleep can help improve running effectiveness and physical recovery. If discomfort symptoms such as dizziness and chest tightness occur during running, exercise should be stopped immediately.