How can I train to improve my long distance running performance?

First of all, you need to understand your own physical condition. How to understand your physical condition, it is recommended to trot for a while, and then stop immediately if you feel uncomfortable, if you are not uncomfortable but tired, then slow down and continue to run until you don't want to run at all or can't run. If you feel uncomfortable, it is not recommended to practice for a long time, and if the second situation arises and you are very tired and tired, you can start practicing.

Be sure to warm up before you start running. A movement from the starting point to the end of the distance of about ten meters, back and forth, the general warm-up has: high leg lift, praise leg, leg press, small broken steps, sideways trot, etc., the time to complete these warm-up actions, more than half an hour, don't be lazy.

Once you've warmed up, you're ready to run. The first is to jog for two to three laps, mainly to adapt, and then in the jogging phase, to complete the stretching of the body.

After jogging, it is time to start the practice phase. The main thing is to master the essentials of running, there are a few points, the first step should be big, the height and pace should reach about 1m, try to take a big step, the second control speed, must not be fast, long-distance running is endurance, the third rhythm shake to master the breathing and pace frequency consistently, one step or two steps and one breath, etc., the fourth force point is the thigh, the thigh drives the calf. Be sure to familiarize yourself with these essentials at this stage.

Once you're familiar with the essentials of running, it's time for the real training phase. This requires endurance and perseverance, and the general track is 400 meters, an oval, and the acceleration runs in the direct part and the jogging in the curved part, so that it is completed alternately. 1600 meters, then 1000 meters, then 800 meters, then 400 meters, count as a group, with a break of one minute to five minutes in between.

After training, there are strength exercises, mainly to practice thigh strength, waist strength. Like the general frog jump, sit-ups can be, the exercise must be completed according to the group according to the amount, such as the frog jump ten meters in a group, complete the ten groups.

The final finishing touch is to jog to relax, which is good for muscle relaxation, and be sure to take a hot shower when you go back. Usually you have to stick to long-distance running, 5-6 kilometers a day.

Run six laps every morning, don't go fast, make sure to run at your own pace.

This problem is actually difficult to pull, because it is a long process to improve the performance of long-distance running, since it is a long-distance running, the first thing must be a strong endurance reserve, and practicing endurance is not only just practicing long-distance running, it will definitely improve, but also the practice of physical fitness, leg strength exercises, cardiopulmonary exercises, etc., all kinds of comprehensive qualities go up together, your long-distance running performance will improve, so well, I recommend finding a coach or an experienced old teacher to bring, just practice by yourself is not systematic, and there is no atmosphere, It's hard to have the perseverance to persevere.,If there's really no guide.,Then tell me.,I'll give you a week's training content.,When the time comes, you can try to see if you can stick to it.。。。

Perseverance + step-by-step functional run.

The training of middle-distance running should mainly consider two aspects of physical fitness: general endurance - the ability to run for long periods of time; Speed Endurance – The ability to maintain high speeds for long 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. How do you practice interval running?

The method of interval running is very important, especially the 400 meters and 800 meters are better.

First, there are rhythmic alternations, with relative intervals. Although this method can make the athlete's body recover to a certain extent, it cannot recover 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.

The most important thing is to improve physical fitness. It's about getting your body to stick to the distance it needs to run. Don't run as hard as you can at the beginning, as it will be difficult for you to complete the whole race.

According to your physical condition, you should first insist on walking a few hundred meters every day; Then raise the length by a few hundred meters, half the distance to run, half the distance to walk. If these two exercises are difficult and tiring for you, they can be completed in a few more weeks. Then you want to increase the amount of practice to:

If you insist on running for most of the distance, you can run slowly first and gradually increase the speed. If you feel tired of doing one exercise at a time every day, or can't spare the whole time, you can divide the practice into two sessions, morning and evening. If you're busy occasionally, you can reduce the amount a bit, but stick to running every day.

Pay attention to the maintenance and rest of your legs. Note:1

The content of running practice can be different every day, it can be straight acceleration, corner acceleration, start, sprint, etc. 2.If you just practice and your legs feel sore, don't worry, it's because you don't usually exercise much.

For the first few days, you can slowly increase the amount of practice. 3.Breathing rhythm is very noteworthy when running.

Try to practice according to 3 steps and one breath, be sure to have a rhythm, irregular breathing will also affect your steps. Also, don't open your mouth to breathe when running, it's not good for your throat, if you only breathe through your nose and feel that the oxygen is not enough, you can open your mouth a little and gently lift the tip of your tongue to touch the roof of your mouth, which can reduce the damage to your respiratory tract from the air entering your mouth. Stomach aches and stomach pains are often caused by poor breathing.

Stretch your muscles after your run. This may seem unnecessary, but it will help you get rid of the lactic acid that makes your muscles ache. And doing so will make you stronger and faster.

You don't have to worry about getting muscle strains because most of them happen after not having a warm-up. Want to instantly get your speed faster than you can now? Don't have such a sense of urgency.

Once you've been doing it for a few weeks, when you feel ready, start accelerating. Don't skip the warm-up, and take a slow walk after the run to allow your body to gradually return to normal. Have plenty of water or drink, both before and after your run, and drink water in the middle if you're going to run for more than 45 minutes, especially in hot weather.

If you feel very thirsty, you are dehydrated. Running is really a sport that requires minimal equipment and requires very little planning. Grab your sneakers, grab a few friends, and get out there.

You will see and feel something better than ever.

Every time you start running, you must slow down a little, wait until you feel your body heat up, increase the speed to a certain height, and then maintain a constant speed and hold on. Also, the running posture must be coordinated, and the arm swing is driven.

In my opinion, first of all, you should walk briskly, do preparatory activities, warm up and then jog, first insist on running a little shorter, and gradually increase the level, the most important thing is to persevere.

Long-distance running requires a process, from slow to fast, from unfit to adapted. Spend a week or four to five days maintaining stability and balance in your body, after which you can extend your distance and workouts.

I'm a long-distance runner, and I practice in a way that you can learn from, build leg strength, get used to the frequency of your body's running, and then slowly increase the distance.

Jog first, adjust your breathing when you feel like you're starting to get warm, generally two inhales and one exhale, and then slowly increase the running speed a little more, keep running, when you feel like you're not doing well, hold on for a while, wait for the next time, don't do it again, hold on for a while, and slowly you will practice, I used to do this in the army, and it was pretty good, and it didn't hurt the body.

Be sure to take it step by step and do what you can. Don't rush too much. Instead, it causes harm to the body.

Let's practice skipping rope, after practicing for a long time, the endurance will be much longer, and it will be faster for a long time.

For example, if you run 500 today, 700 tomorrow, you can run a marathon.

Start by running slowly and gradually increase.