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Anonymous users2024-02-08The endurance quality of long-distance running includes two aspects: one is general endurance. The other is speed endurance – the ability to run at high speeds for longer periods of time.
The way to develop general endurance is to run at a constant pace, variable speed, trail running, etc., for longer distances. The best way to develop speed endurance is interval running. The practice method of interval running is very important, and you should pay attention to it when practicing:
First, there are rhythmic alternations, with relative intervals. This method allows the athlete to recover somewhat, but not completely.
Second, the intensity of training is different. There are those that are the same as the speed of the race, and there are those that are greater or less than the speed of the race.
Third, a lot of exercise. The world's elite athletes can run the same course 20-40 times in a training session.
Interval running interval training has a short rest period and does not allow full recovery, and the interval time is the same, and full recovery is not allowed. For example: 6 200 meters for 27 seconds, jog 200 meters between each and start the next exercise when the pulse returns to 120-130 minutes.
The main means of intervals is: aerobic-anaerobic training.
The content of interval training includes: distance a, intensity b, number of repetitions c, time and content of interval d.
aDistance: Shorter than the race distance. For example, 800m athletes can perform interval training of 200m, 300m and 400m, and of course there are also long-distance interval runs, up to 3000m. Traditional methods range between 100-400 meters.
bIntensity: Depending on the task (e.g. developing general stamina or specific stamina). Such as:
Athletes with a score of 2 points in the 800m can choose the following arrangements: 4 200m, 30 seconds + 200m jogging; 4 200 meters, 25 seconds + 200 meters jogging; 4 200 meters, 35 seconds + 200 meters of jogging.
In traditional interval training, the intensity is gradually increased.
c. Number of repetitions: Usually, in a class, the problem of interval running training should not exceed the length of the special distance too much.
dDuration and content of intervals: The duration of intervals depends on the level of the athlete. The interval time for high-level athletes needs to be accurate. Intermittent time can be controlled by time or pulse. The interval time between the different sections of the different sections of the different projects.
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Anonymous users2024-02-07How to improve long-distance running endurance
Slow down
Long-distance running is about durability, and if you run too fast, you will easily get tired, and you will not be able to do it in the back. Running a little slower will save energy and allow you to run longer distances. A moderate pace will make the runner feel comfortable and allow them to talk to the people next to them during the run.
In general, every 1 mile (about kilometer) is 90-120 seconds.
Gradually increase the mileage
In order to prevent injuries and physical exhaustion, it is necessary to take a gradual approach to lengthening the running distance, and not rush it. Normally, no more than one mile (about kilometer) is extended at a time, and marathon runners can extend the distance by a maximum of 2-3 miles (about kilometers) per week.
One long-distance run per week
Run a new distance at least once a week, longer than usual. Many people have plenty of time on weekends to dedicate a day to long-distance running at an easy pace. To avoid overtraining, the running distance is reduced to normal every 3-4 weeks.
Run away combined
Some runners may have difficulty running from start to finish at once if they run for a long distance, and they need to take a break in the middle of the run. However, it is best not to stop completely, but to use walking as an overdo to keep your body moving at all times, which can improve the durability of your body and lay the foundation for future competitions.
Replenish energy
When running for more than 1 hour, runners should bring carbohydrate- and electrolyte-rich beverages with them. To ensure a continuous supply of energy, runners start with energy 30 minutes before running and replenish every 15-20 minutes thereafter. Runners should try a variety of drinks and foods, train their stomachs, find foods and drinks that make them feel the most comfortable, and they will be able to make a difference during the race.
Rounded to zero
It's actually comforting yourself spiritually. If you run a 20-kilometer distance in one go, many runners may find it difficult and feel a sense of fear psychologically. So, you might as well divide the 20 kilometers into 4 sections, and every 5 kilometers you run means that you have completed a small goal, and then move on to the next goal.
Take advantage of a circular track or treadmill
Stadiums, parks, gyms, etc. can all be used for long-distance running training. The stadium is generally a circular track, and the distance between each lap varies from several hundred meters, so you can put food and water in a certain place first, and you don't need to carry it with you, and it is more convenient to replenish energy. On the treadmill, the angle can be adjusted to imitate some track conditions or air resistance, etc., and can also improve the ability to run outdoors.
Be patient
It takes time to build endurance. Nine-time New York Marathon champion Gretel Vitesz cautions runners to be patient when running long distances. Only through the accumulation of training can you calmly improve your endurance.
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Anonymous users2024-02-061.Jogging is a very exercise of our endurance, jogging for an hour every day will have a good exercise on the muscular endurance of our legs, jogging is to pay attention to control breathing, to have rhythm, and slow down breathing.
2.Climbing itself is an endurance sport, in order to improve our endurance is best to climb the mountain often, and the process of climbing the mountain as much as possible does not stop, it is best to climb slowly and rhythmically, just like a mountain picker, if possible, it is best to climb the mountain every month.
3.Bicycles are probably rare nowadays when there are few people who ride around, but sports lovers must pay attention to cycling is a very endurance exercise. Riding slowly for about half an hour every day can be very effective in strengthening our endurance, but even if it is hazy weather, don't exercise in places with a lot of traffic.
4.Oxygen on the plateau is very scarce, so that the function of our lungs can be continuously enhanced, endurance is mostly the oxygen provided by our lungs and the ability to consume oxygen, this exercise is good, our endurance is easy to improve.
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Anonymous users2024-02-05In fact, this kind of endurance is to rely on one's own perseverance to persist and make breakthroughs step by step.
Sprinting start, the main thing is to master the method, such as the way of the feet, the power of the hands, the height of the buttocks, the bending angle of the feet, and the mastery of the starting action, but also to train often, in order to master slowly, if you are a student in school, I recommend that you drink more physical education teachers to communicate more, if it is in the city team, or the provincial team, it is more necessary to communicate with the coach. As for the endurance of long-distance running, I suggest that you run 20 laps of the playground every morning, run for three days and rest for one day, use hot water to relax your body after running, and then relax your muscles, and then run a cross-country run once a week, and then supplement more meat and protein, as well as vitamins, as well as an appropriate amount of vegetables and rice, and then breathe in mode, three steps and one breath, three steps and one breath,,, long-distance running is mainly to master the rhythm. Hope it helps.
As long as you're comfortable on your own. It is better to use the nose.
First of all, the competent department of education should pay enough attention to the decline of students' endurance quality, to regularly inspect and supervise, so that they can always grasp unremittingly, secondly, the school's physical education and extracurricular sports activities are difficult, to increase the endurance items and activities that are conducive to improving cardiopulmonary function, in teaching and extracurricular sports activities, consciously strengthen the cultivation of students' hard-working, perseverance and perseverance, thirdly, the use of scientific methods and means, arrange exercises, that is, to be strict, but also to treat differently, Through various forms of practice and competition, the interest of students is stimulated, so as to promote the development of endurance running projects and improve the endurance quality of students.
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A set of ways to improve arm endurance at home.