how to improve cardiopulmonary capacity through running

Hi, I am Jelly Rabbit Ears, a girl who loves sports, life, and food.

Someone asked me, how do you have so much time to exercise every day, don't you have to work? I think this is a common question that many sports enthusiasts often hear from others. I remember at the end of 2016, a daily schedule of Wang Jianlin went viral on social media. A few months earlier, Wang Jianlin's phrase 'set a small goal for yourself, for example, earn your first billion' was also widely discussed. Seeing Wang Jianlin's daily schedule, I believe you, like me, understand how this 'billion-dollar' motivational speech was brewed.

A day in the life of billionaire Wang Jianlin

24 hours, 2 countries, 3 cities,

Flying over 6000 kilometers

Signing contracts worth 50 billion

This is an extraordinary day

Yet also an ordinary day for him

4:15-5:00 fitness, even if the work schedule is busy, he always makes time for fitness. He insists on exercising for an hour every day, rain or shine, even when abroad. I think none of us are busier than this business tycoon, right? He proves the saying: 'Time is like water in a sponge, you can always squeeze out more.' I remember basketball star Kobe once said: 'I have seen every 4 AM in Los Angeles.'

Jelly believes that everyone with a dream should be able to manage their life and health well. So, no matter the weather or how busy work is, once I got used to exercising, running and fitness became a part of my life, inseparable from me.

Life is not just lived in the virtual 2D world — Titi

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[Happy Running Class]

On the first Monday of 2017, January 2nd, at 20:30, we met again on Codoon to share Jelly and Titi's running secrets and tips.

In the last two classes, we learned the basic concepts of long-distance running, breathing, and movement techniques. Today, we will officially start basic training for long-distance running: improving cardiopulmonary function, warm-up methods, and post-run stretching.

The long-distance running we usually do is aerobic exercise. Long-distance running can train personal willpower and strengthen the cardiovascular system. Regular aerobic long-distance running every week can make our bodies healthier and help with fat loss and body shaping. Recently, many running friends have told Jelly that after a period of training, their speed has plateaued. Especially now that marathons are popular worldwide, many runners are breaking their personal bests in marathons, but sudden death incidents in marathons also occur frequently, which is worth reflecting on. In this class, Jelly Rabbit Ears will guide everyone through scientific long-distance running training, systematically learning how to run long distances effectively and improve our running abilities.

Before running, we usually analyze important fitness elements. Do you remember in middle or high school, we had annual fitness tests, including step heart rate tests, flexibility tests, lung capacity tests, etc.? These test results more or less show a person's basic physical condition. Our long-distance running fitness includes the following seven key points: 1. Cardiopulmonary endurance 2. Lactate threshold 3. Muscle strength and endurance 4. Flexibility 5. Core stability 6. Muscle elasticity and recoil 7. Speed

Cardiopulmonary function section

In the upcoming courses, Jelly and Titi will discuss specific training methods for these seven key points. Today, we will start with cardiopulmonary endurance. Based on aerobic exercise, long-distance running requires the ability to provide aerobic energy for a long time, relying on our strong cardiopulmonary function to supply muscles with enough oxygen to produce energy. Therefore, aerobic jogging can lay a solid foundation for the body's aerobic system and improve our cardiopulmonary endurance. Jelly suggests that everyone can adopt a slow jogging pace of 7-8 minutes per kilometer for at least 30 minutes, with a maximum duration of no more than two and a half hours to avoid physical and physiological stress.

Jelly wants to remind everyone that besides jogging, you can also choose continuous rope skipping, playing ball, cycling, swimming, aerobic dancing, and other aerobic exercises to train your cardiopulmonary function! Aerobic exercise can not only improve cardiopulmonary function but also effectively reduce fat. Doing it 3-4 times a week with different exercise methods can avoid monotony. Jelly also shares several common running methods in our daily training to improve our cardiopulmonary endurance.

1. Slow relaxed run

Run slowly and comfortably, with no discomfort, keeping the heart rate at around 110-130 beats per minute, breathing naturally, and slightly out of breath. There are no specific movement requirements. It is generally recommended to practice 2-3 times a week, for about 20 minutes each time. Regular exercise can significantly enhance the respiratory and cardiovascular systems.

2. Medium-speed running method

Requires some willpower, keeping the heart rate at around 140-150 beats per minute. This running method is common in training and has a significant effect on enhancing heart function and regulating internal organ balance. Be sure to warm up and stretch before training, and if you feel uncomfortable during training, stop immediately and relax. It is recommended to practice 1-2 times a week, until fatigue sets in each time.

3. Fast running method

Requires a certain level of willpower and training foundation, running at a fast speed, with the heart rate generally at the highest level, around 170-180 beats per minute. This training method is characterized by high intensity and short duration, usually lasting a few seconds, and can be repeated in cycles. Practicing 1-2 times a week, with 3-6 repetitions each time, is sufficient. Pay attention to gradual progression, warm-up, and relaxation activities to prevent over-fatigue. You can choose short-distance sprints, such as 30-50 meters, and repeat several times. This method helps improve anaerobic endurance, muscle function, and heart function. People with chronic internal organ diseases, cardiovascular, liver, or kidney diseases should avoid this practice to prevent complications.

4. Variable speed running method

Combines fast and slow running, or walking and running alternately. This running method is suitable for middle-aged and older people. Due to the varying exercise intensity, practice time and running speed can be adjusted according to personal fitness levels. Generally, middle-aged people with better fitness can alternate between fast and slow running, while those with poorer fitness can alternate between slow running and walking. Practice should end when fatigue is noticeable, followed by relaxation activities, and gradually increase practice requirements.

For runners with a certain fitness foundation, combining aerobic and anaerobic exercise with variable speed running training can effectively improve aerobic metabolism and anaerobic metabolism. You can use timed variable speed, such as running fast for 20/30 seconds, then jogging, and repeating the cycle. Or use distance-based variable speed running, combining a certain distance of fast running with a certain distance of slow running. Additionally, there is original variable speed running, combining fast and slow running in various ways for training.

5. Timed running method

Running within a set time or covering a set distance to shorten running time. The famous 12-minute run is used to test personal running levels. It was first proposed by Dr. Cooper in the 1960s. Regular timed running practice can help you understand your physical condition. You can check the 12-minute run performance comparison chart online and periodically test your 12-minute run performance during training to understand your fitness level at different stages. Jelly reminds everyone to warm up before training, and if you feel uncomfortable during the test, stop and adjust immediately.

High knee running in place

6. Running in place method

Not limited by location or weather, suitable for smoggy or rainy days. You can use small steps in place, gradually increasing arm swings, feeling the small leg movements in place, and strengthening upper limb movements. You can also alternate between high knee running and butt kicks to avoid monotony, increase interest, and intensify training. Gradually increase training time and intensity based on the principle of gradual progression. This method is suitable for practicing indoors when outdoor training is not possible or for those with physical discomfort to use low-impact running in place for recovery training.

Warm-up and stretching section

Jelly believes that pre-run warm-up consists of two parts: warm-up and stretching, to get the body warm and muscles and joints active.

Pre-run stretching is important as it can increase the core temperature of muscles, speed up blood flow, reduce muscle and joint viscosity, and prevent muscle and joint injuries during exercise. Post-run stretching helps relieve muscle stiffness and shapes muscle lines.

Dynamic warm-up before running

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Muscle stretching before running

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Muscle stretching after running

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Epilogue

About running...

When you ask me what exercise brings us, I think you will only discover its secrets if you dare to take the first step and run out. From the moment you step on the track, a new chapter of life unfolds, not just the physical changes, but many more. I believe that those of you on the road, like us, are experiencing the excitement you have never experienced, seeing the beauty you have never seen, and experiencing a life you have never experienced.

On January 9th, we will meet again on Codoon [Happy Running Class]

In the next class, we will learn endurance training methods for long-distance running

You are also welcome to share your stories with me~

Follow me, let's learn to run and become beautiful together

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