Long-distance running how to run not tired

April 9, 2023

We all know that long-distance running is a very physically demanding sport, and must know how to run, to be able to make yourself neither too tired, but also to complete the long-distance running goal. So what should long-distance runners do to be more relaxed, in a state of non-tiredness, but also relatively fast to achieve the goal?

Do warm-up exercises before long-distance running

To be in the process of long-distance running, is a relaxed state, you need to warm-up exercises before long-distance running, such as jogging for 10 minutes and flexibility exercises for 10 minutes.

Energy replenishment before long-distance running

Long-distance runners should pay attention to a balanced and regular diet, and can eat more iron- and vitamin-rich foods, like beef, fruits and vegetables. Also pay attention to some foods that can enhance endurance, such as milk and eggs. Long-distance running exercise is long and consumes a lot, it is also very important to replenish the corresponding sugar. The day before the long-distance running, you can eat some foods with high sugar content, various cereals and fruits, such as steamed buns, bananas, nuts and cauliflower. Avoid eating some high-fat foods (such as fried foods, fatty meat), which are not conducive to digestion and do not quickly replenish the required sugar.

Choose comfortable shoes and sportswear

Long-distance running should choose to wear lightweight, flexible, cushioning running shoes and sportswear in order to protect the arch of the foot, while comfortable shoes and sportswear can also make it easier in the long-distance running state.

Control the rhythm of breathing during long-distance running

The rhythm in long-distance running is recommended to be two steps one breath, two steps one inhale or three steps one breath, three steps one inhale, while the mouth and nose should be used to breathe at the same time, avoid talking in the process of running.

Run at an even pace to save more energy

Long-distance running as a longer exercise, in the process of running, it is necessary to be able to master the rhythm of running, can not be very fast at once, and then slow down at once, which will accelerate the physical exertion, in the process of long-distance running, should be in the speed range, grasp their running rhythm.

Do stretching after a long run to relieve strain

After a long run, you need to do some finishing activities, such as stretching, lengthening muscle ligaments and adjusting breathing status.

Replenish water and salt

After a long run, the body is in a state of hunger and thirst, energy is exhausted, water is lost, and salt is also lost, which needs to be replenished in time. Some sports drinks can replenish all kinds of salt and water lost during long-distance running, and can also replenish part of the calories.

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