2024 super slow race on various internet platforms nationwide believes that many runners are not unfamiliar with it. In the Internet era, any hot topic can easily enter your life, for those who love running. Nature is no exception.Two years ago, I heard that a teacher of was promoting ultra-slow running on CCTV, and there was also a video of him leading students to do ultra-slow running on the internet. But I was not interested at that time, so The speed has a feeling of restriction, and it really doesn’t move on its own. Why can we run fast in the country through various internet platforms?
Later, the running training was a bit excessive for a while, which caused discomfort in the lower back, so I thought of ultra-slow running. Recently I searched on the Internet, and many healthy people jumped out. Body Running Master released a video of individual ultra-slow running, it is said that related products like pressure plates are needed because this sport is hot. Have to say, amazing ultra-slow running, really surprised me.
01 What is super slow running?
According to the data, ultra-slow running originated from the island country. Speaking of ultra-slow running, I had to read a book written by Japanese health expert 梅方久仁子. 《Amazing ultra-slow running》. The proverb says, that super-slow running is the slowest running among the fast runs, which means it is slower than normal running, and the intensity is lower than normal walking. Oxygen exercise.
Super slow running is characterized by low intensity and slow speed, so generally speaking, it is low stride length and high stride frequency running method. But the specific running speed should be more. There are no clear rules, the standard for ultra-slow running is just a rough one, each person has to find a pace that suits them, not hard or painful.
02 characteristics of super slow running
Research shows that the calories burned in ultra-slow running are usually more than twice that of walking, and have good oxygen fitness effects. Compared with slow running, ultra-slow running also has two characteristics of its own.
First, simple method Therefore, ultra-slow running means breathing naturally, without pause or control of breathing, the swing arm is natural, but uses the power of the swing arm. The movement is to lead the forefoot in the palm of the hand, the lower leg should be light, the lower back is always in a bent state, and there is no hip swing during slow running. Study of running posture such as running posture.
In addition, doing ultra-slow running on indoor terrain also became a kind of sport, which means under foggy conditions. You can also do it in rainy weather, follow the 180-step rhythm recorder, listen to your favorite song while it moves, and feel full of fun while imagining.
Second, cultivate the feeling of running. The duration of ultra-slow running is generally more than 30 minutes, the biggest benefit is that it makes one feel better than usual. Sports person, through super slow running.
In this aspect, the effect is actually better than that of ordinary walking, because the freeness of walking is quite obvious. Generally, too much freedom is easy to cause lazy mind. However, running too fast for more than 30 minutes every day can cause the release of happy hormones such as caffeine, Let the body generate a feeling of pleasure while simultaneously cultivating the mental awareness of “I can also run” without being unconscious.
Worth a thought, this kind of running For those runners whose heart rate is 170+, it can play the role of reducing the heart rate. Host 朱迅 has expressed on his social account that he has reduced the heart rate through heart rate training. Decrease in high heart rate.
03 suitable group
The intensity of ultra-slow running is low, and the movement range is small, so there is no need to worry about problems like high blood pressure, injured knees, etc. Because of this, it is suitable for the following three groups.
1) There are sports injuries and pain for runners. Proper exercise is generally needed to promote recovery, especially for runners with low back pain. If you especially want to run, then you must give your back cover enough rest time, and ultra-slow running is a very good choice.
2)body Fat body type. Running is easier for the joint muscles and produces greater impact force, especially for fat body type, the weight borne by the knee joint is three times one’s own weight. But it is more suitable for ultra-slow running. Point one is no knee injury.
3) Seniors. The exercise intensity of ultra-slow running is low, so it is more suitable for seniors and elderly people. Everyone recommends walking or running, but people think that it is oxygenated. Too low and too slow seems to make up for this shortcoming.
梅方久仁子 To define super slow running speed, former Olympic athlete 浅井小姐 practice running time, can completely run fast, but she It took 7-8 minutes to run 1 kilometer, the speed was amazing.
They both have good speed and endurance, but they also practice ultra-slow running. I have to say, ultra-slow running is very interesting as a new sports method.
Second, ultra-slow running is safer, more comfortable, and more beneficial in long-term endurance than other forms of running. But for the vast majority of professional runners, one thing that needs to be clear is that sprinting is still oxygen metabolism. King of Kings.
You must know that the author of this book, although I fancied super-fast running, but in the end he also participated in the full-length marathon race, and has the experience of completing the full-length marathon race 15 times. Why can we run fast in the country through various internet platforms?
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