Notes on long-distance running

Long-distance running is a common sport in life, we often think that long-distance running is not as long as I am fast and can run to the end, is a very simple thing, in fact, otherwise, long-distance running is also some problems and skills need to pay attention to, then in the end, what are the considerations of long-distance running?

Warm-up exercise should be done before running

Before the long-distance running, should do a good warm-up preparations, can use small jogging, leg pressure, activities of the body joints, when feel some sweat on the body, should say warm-up sufficient.

Deep breathing during long run

During the running process, you must breathe deeply, and breathing should have a rhythm. Three steps a suction five steps a call, especially in winter, because of the winter cold, when running do not open wide mouth breathing, cold air into the trachea, will cause harm to the body. You should open your mouth halfway and use your tongue to hold the upper dental tang and breathe together with your mouth and nose. During running, if you feel uncomfortable, your legs are heavy and your chest is stuffy, you should reduce your running speed appropriately and regulate your breathing.

Long run should be measured

When long-distance running, you have to act according to your strength, know how much distance you can bear, do not forcefully challenge your bottom line, so that your body is overloaded and injured.

Set distance goals to increase running motivation

In long-distance running, do not always take the end as the goal, when running can be a building or an object in the distance as a goal, when you run through this position, it means that you have run another lap, so you will be more motivated to run forward.

Don't blindly catch up when running long distances

Concentrate on your own running when running, don't blindly compare with the runners around you to catch up, follow your own running pace and not be influenced by others. Otherwise, it will be easy to disrupt your original rhythm, and may even affect the fall

Still stroll a few hundred meters after running

After running, do not rush to sit down, in running the whole body is active, should make all parts of the body slowly relaxed, it is recommended to walk a few hundred meters after running, and then do some pressure legs, kick legs, or jump in place, and then whack thighs and calves belly and other finishing activities, so that the muscles fully relaxed.

Drink light salt water or lukewarm water after running

After a long run, the heart and lungs are in a high activity after the fatigue of high temperature, the body suddenly into the cool water was cooled, vascular contraction heartbeat deceleration, internal circulation and microcirculation is disrupted, seriously affect the internal secret activity, will cause serious harm to the body,. After the completion of the long run rest 5-10 minutes, then drink light salt water or warm water, avoid drinking cold water or frozen drinks.

Pay attention to keep warm

After running, pay attention to keep warm, especially in winter to participate in long-distance running, you need to pay special attention, do not sweat and do not add clothes, pay attention to sweating after the wind blowing easily lead to cold.