What should and should not be done before a long run 1500 3000 .

Note: Run within 5 times a week, as exceeding this range may unknowingly accumulate fatigue on bones and joints.

Prepare for exercise to do thoroughly.

It is not recommended to drink too much water before and after running. You can take a small sip before running, because when you run, your body will cause stomach pain. You should not drink water immediately after running.

Don't stop immediately after running, walk slowly for 3-5 minutes.

When running, it is recommended to take 3 steps, one exhale, 3 steps and one inhalation, if you are really out of breath, you can make the exhale breath in.

Control your breathing so that your breathing and movement are smooth and rhythmic. Try humming a song in your head.

When running, your hands are naturally relaxed, don't clench your fists.

It is normal to experience internal organ pain near your stomach when running. You can slow down, but don't stop right away. This is a natural physiological limit of people, run slowly for a while, and when the pain has passed, you will improve again.

And the purpose of our exercise is also to delay and shorten this limit.

Don't talk while running.

When running, it is recommended to look straight ahead, and when your feet land briskly.

Prepare for exercise: Head movement. Left left left right right and then turn the head, this is to protect our cervical spine.

Expand the chest, turn the waist and knees, and do more basic things.

Front and back, left and right leg presses. Pay attention when pressing the legs, try to press down, don't put your hands down on your knees in order to press harder, this is useless, press the bottom of the foot. Do not touch any part of your body with your hands when lungeing and pressing your legs. Leg presses are used to stretch ligaments.

Abdominal and dorsal exercises. Spread your legs, raise your hands, touch the ground, and squat.

Slightly apart your feet, your fingers intersecting, straighten your whole body, stand on tiptoe, and raise your hands as high as you can.

Raise your legs high, you don't have to go so fast, but you have to raise them high.

1.You can take a nap for a while, and when you wake up, it's good to move 2Generally, long-distance running events can drink some glucose water (glucose is a simple sugar that can be directly digested and absorbed into the muscles) before the last minute of each competition unit (that is, a half-day), do not eat chocolate and other sweets on the day of the race, do not eat solid food 1 hour before the race, and have a stomach emptying time of 1 hour.

4.The game is to have perseverance, to have the confidence to defeat the opponent, you are tired and he is tired, you have to be ruthless, grit your teeth and go over is victory.

1500-3000 is called middle distance running You can sleep for a while, get up an hour early, and eat a banana. Just warm up.

Pay attention to your normal work and rest time, keep training, and strengthen your nutrition

I've never failed a run.