What are the questions about the post long run, what are the questions and tips for long distance ru

Leg presses or calf slaps are required before and after running.

Move your muscles and bones before running, relax your muscles and bones after running, promote blood circulation, take away lactic acid in your muscles, and reduce muscle soreness. When it gets thicker to a certain extent, it will not get thicker indefinitely, and as the number of workouts increases, the thickness of the calves will remain in an optimal state, so feel free to exercise.

I have never heard of long-distance running that can make the calf thicker, but it can only burn off the excess fat in the calf, making the calf muscles stronger. Reducing the amount of running uphill is fine.

As for leg presses and relaxation, warm up before a long run, then press your legs. Relaxation exercises after a long run.

Normal calf circumference = neck circumference If it is larger than the neck circumference, it will appear thick. Running doesn't thicken the calves, it only makes the calves more defined.

The leg press and calf slap you mentioned is a means of recovery that boosts blood flow, takes away the lactic acid produced by the muscles during exercise, and reduces muscle pain.

Run with confidence! Long-distance running doesn't thicken your calves and has nothing to do with what kind of preparation you do. Conversely, long-distance running can slim bloated calves. Which long-distance runner do you see with thick legs?

The correct way is to press the leg before running to fully activate the muscles; Slapping your calves after a long run will allow your tight muscles to relax. Be consistent and this will prevent your calves from getting thicker as you said.

Pressing the calves first, and then pressing the thighs, is more conducive to relaxation. Long-distance running, which consumes fat and protein, is more conducive to bodybuilding.

Diet: You should pay attention to the nutrition of food and not be picky eaters.

Before long-distance running: 5 to 10 minutes of warm-up exercise should be prepared.

After a long run: Don't stop right away, keep walking. After vigorous exercise, the heart beats relatively fast, and a sudden stop will cause the heart to not be able to adapt.

You can't wash your face or bathe with cold water right away, and after strenuous exercise, your pores will open and wash with cold water will cause your pores to be tightly closed, and the heat in your body will not be able to dissipate, and you will be prone to symptoms. And it is easy to have a lack of blood in the heart and brain. You can't sit down right away, and the blood flows quickly in your body after intense exercise, and if you stop immediately, it will cause blood to accumulate in your buttocks.

You can massage the legs or do stretching exercises to avoid muscle spasms, prevent local injuries, and reduce muscle pain!

The first thing to do is to have the right gear, such as running shoes and quick-drying pants, to maximize comfort.

Secondly, it is necessary to do warm-up and stretching, such as walking more, doing stretching exercises, etc., until the joints of the body are slightly warm, which can reduce the risk of injury.

Then when running, the stride length does not need to be too large, the arms must swing, the process mainly depends on the self-situation, find your most comfortable position to run, and then slowly find the rhythm of breathing.

Don't stop immediately after running, walk for a few more minutes, and then stretch in time.

The above is the general process of running, if you are running for a long time, you also need to pay extra attention to persistence, do not break for too long in the middle, and if you break for too long, you need to run less first to avoid injury caused by sudden increase in exercise.

First of all, the breath of long-distance running is very important. 1.When I am in pain, I usually use my abdominal muscles to strain and lift my breath, and I can't breathe deeply, so it's best to breathe through my nose.

2 Use your nose for the first two laps and breathe with your tongue down on the roof of your mouth for two to three and a half laps. At the end, open your mouth wide and run. 3.

It's good to exercise more if it's not in the way. 4. Run at a constant speed. You can run a little faster at the beginning, and don't stretch the distance too far.

If you're too big, you'll lose your confidence. 5, no, ah, absolutely not, an autumn coat, a T-shirt, a sweatshirt is almost the same, pants, wear an autumn pants, and put a sweatpants on the outside. . . 6.

"My Long-Distance Running Experience".

1. Mentality: It is normal to be nervous at the beginning of a long-distance running race, but as soon as the gun goes off, it will be released, because you are running a long-distance run, not a sprint, so you can rest assured to adjust your rhythm; Learn psychological cues and encourage yourself before the gun goes off; Of course, the most important point at the beginning is to grab the runway, this is still very important, as soon as the gun goes off, don't be hard, as long as you rush out at the beginning and are beaten by other competitors.

The card slot is squeezed to the back", rushing out is the first step.

2. Rhythm: Just like the Olympic Games, a player's victory is not necessarily an extraordinary performance, as long as he ensures that he grasps his own rhythm in the game, he is thankful. So, it's the same with long-distance running, when you rush out of the big team, you can slow down and control the rhythm, adjust your breathing, don't care if someone overtakes you, it doesn't matter, as long as most of them don't surpass you, you can adjust the rhythm yourself, this time depends on the person, I have to adjust the time is also relatively slow, after almost 1 lap you can calm down, control the rhythm, and catch up with the front.

opponents. Note that after entering your own rhythm, you should run at a uniform speed, and accelerate at a uniform speed, not very violently so as not to disrupt the rhythm; As for how much speed to add, it depends on your own physical reserves.

3. Breathing: Start to breathe through your nose as much as possible, really can't tell yourself to insist, insist, it's really not good, open your mouth a small opening, don't gasp for breath (if you gasp for breath, it means that your rhythm is not well controlled), and finally with the physical exertion, you can open your mouth to breathe but at the same time control the rhythm (1 exhalation and 2 inhalation or 1 inhalation and 2 exhalation, personal preference is 1 inhalation and 2 exhalation).

4. Physical fitness allocation: It was also mentioned earlier, and it is generally said. After shooting, sprint down when grabbing the runway to avoid being squeezed at the back, and wait for the sprint to slow down and adjust your rhythm at a constant speed; The pace of entry is allocated according to the individual's physical condition, and the last 2 laps can be accelerated.

Attach the leg controls, start with the calves as much as possible, and wait for the final sprint to use the thighs; If you use your thighs very hard as soon as you shoot, it will be difficult for you to adjust your rhythm later, pay attention!

5. Psychological suggestion: In fact, long-distance running is not terrible, to put it bluntly, throwing a particularly powerful guy, long-distance running is actually a psychological war that challenges oneself. It requires you to constantly give positive hints and constantly set short-term goals that go beyond them.

6. Finally, there is a very important sentence: you must persevere!

The junior high school is a track and field team, and the point is that daily practice is necessary.

3 to 4 laps of warm-up, you can also 5 laps, but this is the track and field team, I think I still forget it.

If you want to stretch, you need to be in place after warming up, and the injury will be over.

It's best if someone takes you, but you have to do your best to follow, be careful not to stop following too quickly, and follow a few laps is a few laps. If the distance is too far away, stop in this lap, rest, and be careful not to fall directly to the ground!! Rest is for you to walk in a circle, during which you can't stop, and you can drink a small amount of water.

It's a trip. There are many methods, and I only aim at long-distance running, so I have to stick to it.

If you change from the track and field team, you will be very tired, and the effect of perseverance is very good. It is said that after practicing for a semester in the first year of junior high school, the results of the long-distance running in the junior high school entrance examination will be ...... full scoreIf you stick to it, the effect is still obvious.

By the way, if your muscles are sore after the first exercise, don't stop, go home and apply a hot water bottle, the pain will prove to be effective.

It's useless to run 2,000 meters in a row, at least our track and field team doesn't use it, 2,000 meters is not long, but if you really finish it, you won't be tired of 800 meters, because you will definitely not be able to go fast. The muscles you said will start to sore, this is the key, be sure to maintain the speed at this time, and then it will be easier. Like you said.

The more you practice, the earlier you go, probably because the speed is faster and the load is larger. But I usually show up about three laps. It hasn't changed, maybe you didn't do your best before.

Our teacher also said this lap.

By the way, the calf soreness you said is muscle soreness. You're done running straight home. I didn't do relaxation. You deserve to be out of luck.

Soreness in the calves can be caused by a lack of regressive strength, or by an excessive buildup of lactic acid due to not exercising regularly. I suggest you do some strength, such as barbells, frog jumps, squats, etc. The occurrence of the pole is normal now, and this has something to do with the preparation activities.

Because it is a long-distance run, the reasonable distribution of physical strength is the most important, don't run too fast in front, 80%-85% of the strength is enough, remember to exert all your strength when you don't reach the final sprint. No matter how slow the future is, it is not faster than the lack of strength to run in the back. The pole usually appears in about 5 minutes, and it also depends on the person, so you don't need to worry too much about this.

1,500 meters is mainly endurance, I suggest that the landlord can choose cross-country running in the morning, choose a variety of compound routes (uphill, downhill, flat and other terrain), so that you can get a variety of exercises, but also relieve visual fatigue, first practice endurance in preparation for speed and explosive training.

Now it seems that the landlord's problem is on the calves, does the landlord relax normally after each exercise? Are there any regulations on nutrient intake? Exercising is a great way to pay attention to yourself.

In this case, you should do endurance training, don't ask too fast, keep running every day, just sweat slightly, long-distance running is very important is perseverance. Hang on.