Starting with preparation activities, how to practice long distance running?

Prepare for the activity, as long as you can sweat, don't do too much, do stretching exercises, let the muscles in the body warm up, so that you can reduce the viscosity of the muscles, improve athletic performance, and also prevent the exercise from being injured

Connection: long-distance running, I think it's mainly the exercise of cardiopulmonary function and willpower, you can use constant speed running, variable speed running, a combination of aerobic and anaerobic, when you reach the pole, you have to rely on willpower to persevere, break through the pole, your performance will improve

Prepare for the activity to do hard, do well, run slowly, otherwise you won't be able to run in the back, and continue to run until you are tired, but don't run too much, so that there will be a breakthrough.

1.Average speed running.

2 Alternate day runs. 3 games to run.

4. Variable speed running.

If you want to become a long-distance runner, you must keep running, you must do a good warm-up exercise before running, you must pay attention to the length of running every day, you can increase it little by little, and then you may become a long-distance runner if you stick to it every day.

Endurance should be trained.

You should train yourself to maintain endurance at a certain speed, and then gradually increase your speed.

Strengthen the muscles in your legs, then train your lung capacity for a long time to get used to this high frequency, and then slowly deepen the strength, and you're good to go.

To make a long-distance running plan, don't rush at the beginning, slowly increase the amount of exercise every day and eat a regular diet, you need to stick to it for a long time.

Start with running, then we work your way up 1 km so you can slowly become a long-distance runner.

Keep going for a run every day. Add a goal to yourself every day so that you can slowly get better.

Methods of long-distance running training:

1.Long jogging: Twice a week, usually Tuesday and Thursday, jogging comfortably and non-stop (60-80% of the fastest speed), starting with 30 minutes and increasing by 5 minutes each time, up to a maximum of 2 hours.

You don't need to count the distance, you just need to count the time, everything is determined by the body's feelings, and after you can run for an hour, you can change to once a week and do a second type of training (the date and time of each running exercise must be recorded).

2.Fast long-distance running: run 10-15 kilometers at 80-90% speed once a week (if you can't run 10 kilometers, you can start from 5 kilometers, increase by half to 1 kilometer each time, and slowly increase to 10 kilometers), after this exercise, the speed and muscle strength will gradually increase, and the CRI index can be measured to confirm the progress of physical strength (the next morning after running, the pulse should drop back to below 72 times).

3.Interval running, which trains aerobic and anaerobic muscular endurance, makes you tired but improves the most, should only be done once a week, but can be done on Wednesdays (because you have three days to rest and hope to regain strength on Sunday), here's how:

a.The interval time is similar, i.e. run for 5 minutes (above 80% speed, 5 minutes rest, jogging or walking), repeat 5 to 10 times, each time at the same pace.

b.If you run slower and slower, it means that you need to reduce the speed of your first run so that you can maintain your speed and complete multiple runs.

c.Interval training should only be performed when you are at your best.

d.The next time you practice, you can increase the running time or reduce the rest time, so the speed is faster and the distance is longer and longer, and the variation of the training combination is endless.

Long-distance running is very physically demanding, so you need to do some preparation before training (such as warm-up exercises, leg stretches), and it is especially important to stick to quality exercises every day. The most important thing is to stretch your legs, because you need to step your legs apart when you run Improve your endurance at the beginning, learn to take long steps, and learn to adjust your breathing (keep your breathing rate steady from the beginning). The soles of the throwing feet cushioned the ground.

Finally, slowly increase your speed. Now start running slowly, as much as you can, for a few days. Slowly increase the speed a little, but also run more, don't run fast or you will be bored for a while, and slowly improve your long-distance running ability.

Breathe evenly when you run, and take more deep breaths when you're tired! Hope, thank you.

What tips can I find for training for long-distance running? Whether it's an experienced professional or a beginner. Controlling joint pain can be difficult for any runner, but with the necessary fitness precautions, you can enjoy jogging without worrying about knee pain.

1.Maintain a healthy weight, being overweight while running can increase stress on your joints. It's even bad for your joints. So, ** is the first thing you should focus on. One study reported that for every pound of weight lost, the load on the knee joint was reduced by nearly four pounds.

2.It is very important to warm up, take some time to warm up and relax before and after jogging. Warming up ensures that your body is ready for workout, while the cool-down phase will help you gradually reduce the intensity of your activity and joint and muscle soreness.

3.Strengthens muscles and increases flexibility, and when a joint is subjected to increased intensity beyond its comfortable range of motion, it is susceptible to flexibility damage. The wall is a good test of strength and flexibility squatting.

Stand facing the wall with your feet wider than your hips and your hands on your temples. Try squatting so that your thighs are parallel to the floor and don't let your knees or any other part of your body touch the wall as you go up and down. The goal is to complete five squats just an inch from the wall.

Here are some stretching exercises to improve flexibility.

4.Allow time to recover and in case you have a knee injury, get a good rest to give you enough time to recover from the injury. Running injuries increase your chances of developing and worsening osteoarthritis. If pain persists, seek professional advice.

5.Eat a healthy diet and eat a balanced diet is very important to maintain health and high-quality exercise. Include foods rich in the calcium and calciferol diet. If you have knee pain, then increasing your fish oil intake can help you reduce burning to maintain healthy joints.

6.Wear appropriate footwear, running is a physical activity with minimal requirements. And, which shoes you choose to run in are the most important things that affect your speed, comfort, and chance of injury. In fact, most runners experience knee pain that goes away after changing their shoes.

7.Running on a flat surface, running on uneven surfaces is dangerous for your joints. You can easily sprain your ankle or knee joint.

Choose a place that's good for running, rather than running in an open space that you feel comfortable with. Also, running on soft surfaces is beneficial to your joints over running on hard surfaces, which put extra stress on your knee joints.

For the training of long-distance running, you can ** the following tips.

1.Exercise with appropriate weights.

Tie some sandbags to your feet and start with light weights to slowly exercise so that your steps will be lighter and faster.

2.Practice breathing techniques.

Control deep breathing and long exhalation during running to avoid affecting breathing during running.

1.Don't run with your head down, keep your head up and keep your eyes straight ahead so that you don't hurt your cervical spine.

2.Landing with your feet should be brisk, if your feet are too heavy, it will increase the burden on your bones, and at the same time, your knees should be slightly bent when your feet land.

3.When running long distances, we should also keep our backs straight and be careful not to run with a hunched back.

4.When running long distances, we must pay attention to our breathing, and there are two ways to breathe: one is to breathe only through the nose, and the other is to breathe together with the mouth and nose.

When running long-distance, reasonable breathing can make long-distance running easy, and it is easy to divert the breath if the breathing method is wrong, causing abdominal pain and making the body very tired. Three-step ventilation is a more reasonable long-distance running breathing method, of course, it can also be adjusted according to your own situation.

First, breathing, control the rhythm of breathing, such as three steps and one breath. Second, control the speed of running, especially long-distance running, which requires endurance, so you must control the speed and maintain your heart rate.

1. Move the hip joint, alternate high leg raises, 20 times each.

2. Leg press: Relax your shoulders and back, move one leg forward, bend your knee 90 degrees, make your thigh parallel to the ground, bend the other leg and stretch out, and touch your toes on the ground while keeping your upper body upright. After doing 10 times, switch to the other leg and continue.

3. Turn your body, stretch your hands out, and turn your body left and right to move your waist.

4. Move your feet to stand and stand, with your hands on your waist, Ling Paiyuan stands normally with one foot, touches your toes on the ground, rotates clockwise for a while, and then does a ruler posture counterclockwise.

5. Kick back and forth to move the hip and knee joints.

6. Stretch the upper body, rotate the neck and arms left and right.

Carry out physical training. In the Games, any middle-distance running event is held on the track and field. Training at the venue is dominated by the school's specific track and field venues.

In particular, it is important to pay attention to the training of turning and running. Since about half of the distance between middle and long distance runs is in the corner. There should be a certain cohesion when running according to the turn.

During the whole training process, you need to pay attention to the lower swing arms of both hands.

When training on the track and field surface, it is necessary to train the athletes on time and at regular intervals based on reasonable running skills. For many primary and secondary school students, special attention should be paid to the effective combination of morning exercise and evening exercise. In the condition of empty stomach, the morning exercise is dominated by a group of time (generally 4-6 minutes) and a group of fixed spacing (1200 meters - 1800 meters).

In the evening, one set of on-time and two sets of fixed-interval training are dominant. As a coach, you should pay attention to the record of each test score of each athlete and immediately and reasonably conduct an inductive analysis of the athlete. It is convenient to carry out timely recuperation for the duration and spacing of each athlete.

Physical training for road running. For road running training, choose a road with a relatively smooth road surface and fewer cars. Generally, the 5-8 axiom is dominant.

It is important to note that there has always been a rule for average speed running. Road running is the main method of training an athlete's breathing method. For primary and secondary school students, it is necessary to find a relatively effective place to carry out 3-5min bone, joint, and tendon theme activities for athletes when running up and down to the 3 axioms.

These minutes are an important time for athletes to adjust their respiratory system and human condition, and coaches should not ignore them. Returning road runs should be started as soon as the athlete's inspiratory relativity has stabilized. Be careful not to give athletes too many rest days.

This is also the main way to prevent the "apex" from happening too early: After returning to the track and field, after the inspiratory relativity is stabilized, it is generally about 5 minutes to carry out an 800-meter or 1500-meter test on the athlete. It is advisable to use about 70% of the athlete's training load.

Regardless of the age of joggers, there are very few people who work diligently to exercise the muscles of the whole body beyond the feet. However, in daily training, a regular distribution of a series of concise upper body energy exercises will reasonably improve the trainer's jogging ability. The aim is to improve the strength and physical strength of the shoulders and arms, as well as the energy of the abdominal cavity and latissimus dorsi.

With the effective use of their arms, joggers can improve their performance by nearly 12%. The average jogger who doesn't know how to use his arms is tragic, and the longer the interval between the cangs, the more tired the arms become. The efficient stride of the arms is due to the fact that they regularly push the rhythm of the legs like a tuning.

Long-distance running training is also about skills and procedures, after all, long-distance running requires physical strength, endurance and speed, all of which are indispensable. So some of the preparation is also very good, especially the basic endurance and speed training. High intensity.

The cycle is long and physically demanding. Without long-term training, scientific guidance is really difficult to complete. It's best to find someone more professional to help guide you, that might be better.

You can choose to raise your legs high, and then match the method of breathing, which is also a huge help for running, as long as you raise your knees, it will be very easy and effective when running.

The method of exercise is that you can exercise according to your own physical conditions, you can formulate corresponding exercise methods for yourself, you can exercise according to your skills, you can set the time of exercise, and you can formulate the rules of exercise.

The exercise method is to pay attention to the posture of long-distance running, you should also pay attention to your posture, you should also pay attention to adjusting your breathing, and you should also do a good warm-up exercise before running. And care should also be taken to take proper rest.

Before long-distance running exercises, you must improve your mentality, and you must warm up, do not run for too long, have a time plan, and pay attention to the content of your training every day.

When it comes to long-distance running training, I think it's better to gradually increase the amount of exercise, and in this way, the body will gradually accept it.

Long-distance running training methods include: speed training, speed endurance training, strength endurance training, and willpower training.

When it comes to long-distance running, I think there are many ways to improve your training results quickly, so it's important to find the right way for you. First of all, clothes and shoes should be comfortable, and the method should be to choose a way to make yourself not tired and exercise easily. Long-distance running can first choose a shorter distance, and slowly run longer distances, exercise is long-term persistence, not a day or two can have an effect.