Long Distance Running Tips

Long-distance running is a very exercise exercise for people's endurance. Long-distance running requires not only endurance, but also a very strong physical strength to complete. Especially long-distance runners, and the performance of long-distance running mainly depends on the aerobic capacity of the organism, the level of speed training. So what are some tips for long-distance running to help better complete long-distance running? What are the practice methods of long-distance running?

Training techniques to improve the speed of long-distance running

Trot

Both hands hold the equipment or in situ toes do not leave the ground exchange support leg exercises, body weight from one leg to the other leg. From the action in place gradually move forward to the transition to the trotting distance of about 20-30 meters, the speed is gradually accelerated from slow. After 20-30 meters of trotting, the thighs are gradually raised, and the stride length is gradually increased, and then the natural transition to normal running. The training of trotting can develop joint flexibility and movement frequency.

High-legged running

In situ or supported high leg running. High-legged running between marches 20-30 meters, do not move too fast in the process of moving forward. After 40-60 meters of high legged running, naturally transition to normal running or accelerated running. High legged running can enhance the strength of the legs.

Backstroke running

Jump on one foot in place and exchange the two legs. Experience the stirring action. The hip, knee and ankle joints should be fully stirred straight. Do this action when the upper body leaned slightly forward, jumping forward and up in small steps, backstroke running 20-30 meters after the natural transition to normal running.

Large and small leg folding run

Back kick calf running in place between the march, the calf fully kicked backward, do not run too fast forward speed. Can enhance the ankle joint fast strength, improve coordination ability.

Accelerated running

After the start of the acceleration run, require the upper body gradually raised, step length increased, step frequency accelerated, while the two arms with the two legs to do active and powerful and swing. It can make the body quickly get rid of the static state and get the maximum impulse forward.

Variable speed running

Change the speed systematically, such as suddenly accelerating in the running and keep a distance to uniform speed or jogging. To improve the running technique, improve general endurance or speed endurance.

Timed running

In the early stage of long-distance running training, only the time can be specified without requiring the distance of running; then gradually require the completion of the specified distance within the specified time. It can develop the speed sense of long-distance runners.

Repeated running

Repeat the practice for running, such as 30 meters running 5-7 times, 50 meters running 2-3 times, etc. The number of repetitions should be determined according to the individual's physical strength, proper control of rest time, rest time is too short, easy to fatigue, can not achieve the effect; rest time is too long, and contrary to the original purpose of this training.

Training techniques to improve the endurance of long-distance running

You can increase the difficulty conditions of sand, snow, grass and water running; various forms of weighted running; uphill running on slopes, etc. are all methods that can increase endurance strength.

Notes for long-distance running training

Pick the right shoes and clothes

Before long-distance running, pick the shoes and sportswear you are usually used to using. Do not wear new shoes to avoid the problem of foot wear.

Do warm-up action

Before the long run, warm up action. Jog for a few minutes, press your legs and do some stretching. Allow the body to move from rest to activity and reduce the incidence of injury.

Adopt the correct running posture

Keep your body slightly leaning forward during long-distance running, and both feet can be properly abducted during running. When your feet hit the ground, land mid-foot first and don't lift your knees too high. This can reduce the vibration and relieve the pressure on the calf muscles and tendons, but also to lay the foundation for the next stride.

Get the right running pace for you

The running amplitude will be too large to make yourself tired, and the amplitude is small, and the speed can't keep up. And blind acceleration at the beginning of a long run will consume your energy more quickly. So find a suitable pace for yourself in long-distance running, such as in the beginning of the long run can keep a uniform speed, not to grab the run, not to catch up, so that the body to reduce the burden. To the final sprint stage can be appropriate for acceleration running.

Maintain a balanced breathing speed

In the long run two steps an exhale two steps an inhale for the best, try to maintain a balanced breathing speed, do not frequently switch.

Tips for drinking water in long-distance running

Long-distance running is easy to produce dehydration, how to drink water is also a skill to master. You can drink a small amount of water before running, such as half an hour before the long run drink 200ml of water. But you can't drink too much. Drinking too much water before running will instead cause a burden on your body, and sometimes cause discomfort in your stomach during the run. The water replenishment after the end of the run should not be a large number of binge drinking, a lot of water can only solve a momentary thirst, but increase urination and sweating, and further loss of electrolytes in the body, but also increase the burden on the heart and kidneys. At this time of hydration still need to drink a small amount of more, and appropriate salt supplementation.