Long distance running with what breathing long distance running heel or palm of the foot landing

June 7, 2023

Marathon fever swept in, more and more long-distance running enthusiasts, then some of the long-distance running considerations to share with you, I hope it can help you.

What to breathe when running long distance

Long distance running should use the mouth and nose together to breathe, breathing when the mouth do not grow too big to avoid causing dryness in the respiratory tract, it is recommended to slightly open. Remember that breathing and step frequency as well as the need for rhythm, it is best to coordinate with each other, such as three steps an exhale, three steps an inhale.

What clothing to wear for long distance running

Long distance recommended quick-drying and have a certain warm effect of the equipment, the reason is that first of all, running will produce sweat, fast absorption and discharge to ensure a comfortable feeling, to maintain sports performance, and then is the long-distance running needs to consume a lot of energy, warm clothing can reduce the body's expenditure on heat production, so that you last longer.

What running site to choose for long-distance running

Recommended ground level, material can cushion, excellent air quality, safe site. The reason is that first of all, the ground is flat to prevent damage to the feet and ankles. The ground with cushioning ability can reduce the impact on the knee when landing, especially long distance running will produce tens of thousands of impacts. Long-distance running is more often in the aerobic state, the inhalation of air is particularly important, polluted air not only affects the state of the body, a long time in which will also lead to respiratory disease. The last and most important safety, avoid running on the road, because the driving car is a potential threat, and then night running partners should also be careful not to run too late and choose the remote route.

Long distance running feet how to land

Recommended full palm mode, that is, the heel first landing, and then crush the transition to the full foot way. The reason is that long-distance running, unless you are a top marathoner, it is not recommended to always keep the forefoot on the ground, so that your leg muscles are very strong, not conducive to adhere to complete training.

Tips for long distance running

Pay attention to the weather

If there is rain, snow, wind, haze and other bad weather, please do not choose outdoor running, it will damage your body.

Pay attention to warm up

Although studies show that stretching warm-up does not help much in injury prevention, warming up can make your internal organs active.

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