How do you exercise if you want to participate in long distance running, and what do you do if you w

Running is not only the movement of the lower limbs, the upper limbs are very important, the strength of the upper limbs lies in the speed of the swing arm, when you run, the faster the swing arm, the faster you run, on the contrary, the frequency of the swing arm is slow, and the speed of your running is slow.

Therefore, if you want to improve your long-distance running performance, you need to train the muscles of your whole body.

Strength training for the lower limbs like squats, frog jumps, and leg raises will do. The strength of the upper limbs can basically not rely on the machine, pull-ups, push-ups, handstands, you can.

I'm a good long-distance runner, here's my strategy:

1. It is very important to do some preparatory activities and warm up. You can also drink some glucose (this is a good strategy, although I haven't tried it, but I believe it will help you improve your grades).

2. Don't be nervous, because the fast heartbeat caused by nervousness will make your breathing rhythm disordered after running and affect your performance.

3. After the start, run with the large group, try to run in the position slightly ahead, but don't lead, and don't fall behind in order to save physical strength, it will be difficult to catch up later. It's best to find a partner who is slightly faster than you and follow him as closely as you can (in one school 1500m race, I ran in a certain formation with three other members of my class, and in the 70-man race, we finished in the top 10 and I ran fifth).

4. The rhythm is very important when running, not fast for a while and slow for a while. Control your breathing so that your breathing is even. Take a bigger step.

Try to run at the same pace throughout the run (I run 1,500 meters in about three-halfways as long as I run 1,000 meters, i.e. you can't slow down on average because of the distance) and a good rhythm will make you feel more relaxed on long runs.

5. When you reach the last 100 meters or tens of meters, you can sprint, which does not contradict the previous one, because this is the most critical time. If you don't have the strength to sprint, keep the same pace and stick to the finish line.

6. Don't stop and rest immediately after running, especially not lie down or sit down immediately. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms.

7. In addition, wear lighter running shoes during the race, it is best not to wear basketball shoes or board shoes, not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes, the most suitable is to wear a period of time, fit but not very worn out running shoes (long-distance running and sprinting are different, you should use your heel to land first, so you must not wear spikes).

If your physical fitness is not good, then insist on exercising, insist on running a few kilometers every day, and supplement adequate nutrition to improve your cardiopulmonary function. One of my classmates trained every day, and his 800m score went from unsatisfactory to good. For the sake of results, you can't be afraid of hardship.

It's not just about exercising the lower limbs. It is also necessary to exercise the muscles of the lower back. Squats are a great way to do this, as well as sit-ups.

Rotate the waist. Wait, just exercise for an hour or so a day. Don't overexert yourself.

It is difficult to recover the experience when playing. There is also the skill when playing is also important.

First of all, clarify the purpose of participating in the long-distance run.

Excluding the situation of participating in a long-distance running team, from a fitness point of view alone:

1 Prepare a good pair of shoes.

These shoes do not refer to any famous brand, but to be suitable for running, specifically that they do not lump their feet or squeeze their feet after wearing them, and they feel very easy and comfortable to wear on their feet.

2 Be determined to persevere.

3. Set aside a certain amount of time each day to complete the planned length of the distance.

4 Running distances from short to long Run gradually.

5 Rain or shine Persistence.

After six months, you'll find a completely different you.

Some people must think that running, how can they run? Isn't it just with your feet? But in fact, if we want to run well, we also need training, he has to train our legs, and some other training also has to keep up, if we want to run steadily, run far, run safely, it is not enough to train our legs.

If there is such a simple thing, then don't everyone learn this sport? So it's just that we don't know much about the industry, so we think it's very simple.

If you want to practice long-distance running, then you must pay attention to a training of muscle strength, which is a necessary condition for running, with strong muscle strength, can make us run fast and steady, and the knowledge is not easy to change minds, so that it will stay away from some of the injuries brought to us by sports. We can improve our muscle strength by practicing more squats, sit-ups, planks, frog jumps, etc.

To do systematic jogging, because jogging can help us build a very strong aerobic base, and the aerobic foundation is like the foundation of a building, you must know that the foundation determines the height of the building, then long-term jogging training can improve our body's endurance, as well as cardiopulmonary capacity and blood oxygen saturation. In fact, it is quite important, and this training should be able to account for more than eighty percent of our usual training volume. When running, run according to the standard of simple communication with people, nose and mouth, and there will be no obvious fatigue after running.

We must use the right training method to carry out cross-training and arrange with you, and know that many things are not as easy as we seem on the surface. If you don't follow the requirements of others, it is likely that you will not achieve the effect you want, and it will also damage our body, and the gain will outweigh the loss. So it's still necessary to stick to the right way.

The rhythm of running determines the rhythm of long-distance running, the rhythm can make yourself easier in long-distance running, let yourself persevere more likely, control your rhythm according to the length of the distance, this should usually feel slowly in the process of running, run with others to increase the sense of rhythm, so as to understand your physical fitness, speed, so as to find your own rhythm.

If I want to do long-distance running, I will wake up on time every day, make a long-distance running plan, and be fully prepared. First of all, long-distance running is to do a good job of adequate warm-up activities and joint activities. waist and legs so as not to get injured on the way to running.

When running, you should breathe well and do not do very strenuous exercise. Don't fight, don't talk to each other. After the run, be prepared to relax, keep warm when it's cold, and so on.

I will slowly develop a good running habit, usually do morning jogging, but also improve my physical fitness and lung capacity, choose the time of running according to my actual situation, slowly improve my level, and then I will also find some experience and skills.

First of all, don't run with your head down, but look up and look ahead.

Then, land your feet lightly and briskly, and your knees should be slightly bent; In addition, we should keep our backs straight and be careful not to run hunched over;

Finally, be sure to pay attention to your breathing.

I will do a certain amount of long-distance running every day to improve my quality, so that my physical fitness can become better, and I will run faster.

If I want to do long-distance running, I start sprinting and gradually improve my endurance, so that I can start exercising, and slowly I can get better.

Get up every day and exercise and stick to long-distance running, so that my body can get better and I can enjoy long-distance running.

Middle-distance running is about keeping a constant speed in the process of running. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it's a 400-meter standard field, it's a lap, and in the last 200 meters, you have to use all your strength to rush forward, and then you can breathe heavily until you cross the finish line. I will definitely get good results. Depending on your abilities, you should use the Even-Speed Run tactic:

With the exception of the acceleration run after the start and the final sprint, the race is basically run at a constant speed at a higher speed. Breathing method During middle-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is important to master the correct breathing method. In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time.

The breathing rhythm should be matched with the running rhythm, generally using two steps and one exhale, two steps and one inhalation, or three steps and one exhalation, three steps and one inhalation. When breathing, be careful to increase the depth of breathing. 7. "Pole" and "Second Breath" During middle-distance running, due to the fact that the oxygen lags behind the needs of the body, when running to a certain distance, there will be chest stuffiness, breathing rhythm is disrupted, breathing difficulties, weakness of limbs and the feeling of difficulty in running again.

This phenomenon is called the pole". This is a normal phenomenon in middle-distance running. When, after the "pole" appears, you should continue to run with a strong will, while strengthening your breathing and adjusting your pace.

In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all uncomfortable sensations disappear, which is the so-called second breathing state. In the middle and long-distance running, due to insufficient preparation, abdominal pain is prone to occur, mainly caused by gastrointestinal spasms, at this time students must not be nervous, you can use your hands to hold down the painful parts, slow down the running speed, do a few more deep breaths, persist for a period of time, the pain will disappear. Or use the follow-and-run tactic:

Once you've started, always follow behind the leader or group and try to overtake your opponent in the final sprint to get past the finish line first. There is also the movement of running: it is important to pay attention to the need to be relaxed and coordinated when running.

This requires that on the basis of correct movements, the foot should be on the ground with the whole foot on the ground, and the knee bend cushion should transition to the front foot push. The upper body is straight and relaxed, and the arms swing naturally and powerfully.

Of course, there is an effect, and people's physical fitness can be improved to a higher level after 20 days of reasonable and continuous exercise.

Don't talk about those empty words, in short, stick to the 2000-meter run, or tie something to your legs.

Only persistence is the most practical, feasible and simple way.

There's still a month to go, and you can work on it. 1500m requires strength and endurance, give yourself a training session in the morning that exceeds 1500m, 2000m to 5000m. I practiced until I didn't feel particularly tired, and I didn't feel particularly stressed in my heart, indicating that my endurance was up.

There are two main aspects of exercising long-distance running: 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.