Some improvement on hitting the gym 跑步的进步

Having tried to keep a routine to hit the gym, normally thrice per week, each time about 30-45minutes (not includes warm-up and relax).

Normally what I take are jogging, cycling (several kinds) and the 'oral car' (don't know what it is called in English) and I take them in turn, depends on which one are free to use.

I go to gym not for losing weigh (well partly hope for...), but just for keep myself looks sporty and keep my muscle tight. I don't want to see my whole body loose loose type when I am still young > <

Anyway, what I have improved is on jogging. In the past, I couldn't even run for 45 minutes at about 7km/h. Today I have made it! And, what makes me happier is that I found a way to make it.
（Of course, there are people who love to speed at 12 km/h or even higher, but I am not aiming for that since that is anyway not my aims. And it will actually overload your heart beat.)

1. Start with 6km/h with 5 minutes and familiarize your breath tempo. (Mine is inhale minorly via nostile twice, then exhale minorly via mouth twice)

2. Speed up to 7km/h for about 2 minutes. When you feel it is too slow to you, then speed up again to 8km/h for the rest period. （This depends on your ability. For the beginners, it is recommended to maintain at 7km/h and see whether you are comfortable with it. When you think it is too easy, you can then speed up.) Remember to control your breath.

3. At the ending 3 minutes, slow down to 7km/h for 1 minute, and continue with 6km/h for 2 minutes.

During the whole period, I find my arms and legs do not turn cold, which always happen to me before, and I can maintain the speed. I am really glad to achieve it and I hope to keep it up! ^V^

p/s: By the way, keeping the posture correctly also help me to speed up and relax. If I am not mistaken, your toes have to hit the ground gently, instead of using your heel. When your toes hit the ground, it is not supposed to be loud, and your knees have to always maintain bent to reduce the resistance from the ground to your knees.



跑步三大要诀：
1. 开始的时候：6km/h —— 5分钟，调整呼吸（呼呼吸吸，吸气用鼻，呼气用嘴）
2. 调整好了之后，可以开始7km/h啦！一般是用两分钟，如果这两分钟，你觉得合适可以继续这个速度，或者你觉得太慢，太小儿科了，就提升到8km/h，就持续这个速度。一切量力而为哦！
3.最后的三分钟，开始减速到7km/h，大概一分钟，之后的两分钟，减到6km/h，基本上是快走的步骤了。然后就休息了。

整个过程，我发觉到只要呼吸调整好，四肢都不会发麻，或发冷，就可以坚持。所以，亲们，加油咯！

对了，保持正确的姿势很重要。没有记错的话，是脚尖轻轻着地，不是用脚跟。一般上落地的声音不应该很大，还有就是着地时腿部要弯曲，以减少地面对膝盖的冲力，减小对膝盖的冲击。