What are some ways to save energy when running long distances?

Core Strength The right way to breathe Fit your own running rhythm Correct running posture Step-by-step exercises.

Constant speed, slightly leaning body, no superfluous movements.

Increase your respiratory rate ahead of time.

Ran to 10,000 meters, just a month, once every three days, height 168, age 50. I feel that a little more than six minutes (around speed) is the most effortless. The cadence is about 183.

Breathe at your most comfortable pace, how easy and how to run.

The forefoot touches the ground first, and the body moves forward rhythmically like a spring.

Leaning forward, running with high frequency and small steps, my cadence is 185, breathing is 4 steps, 2 exhalations and 2 breaths, and running out of my own speed without interference from others is the most economical way to run.

Take two or three steps and take one breath, swinging the back of your shoulders instead of your arms.

Strengthen the core strength, strength is the foundation of all sports.

If you run at a higher pace, you can slow down the pace and the speed will not be too slow, and the physical strength will not be too much consumption.

The technical movements must be correct, three steps and one breath, master the rhythm, small steps, fast frequency, and don't sprint too fast in the first few steps.

Leg presses, flexibility, help improve stride length, just like in the Olympics, athletes will do this before running.

Use your arms and legs, breathe and match your steps, and the most important thing is the sense of rhythm, and master when to sprint.

Maintain the speed, not fast and slow, and pay attention to whether the footsteps are running the figure-eight step, if you run the figure-eight step immediately correct, because the figure-eight step is very physically demanding.

Consciously hold your breath, then gasp for breath to keep your breathing open during the long run.

It's important to do some preparatory activities, warm up, and drink some glucose before your run.

Strengthen the strength exercises of all parts of the body, especially the waist and abdomen strength and leg step strength, increase the back kick power, and the breathing must be rhythmic.

Hold your breath and run fast to increase your speed and explosiveness! The scientific running method is: inhale through the nostrils, exhale through the mouth, exhale in three steps, exhale in three steps, and breathe in three steps.

There are many reasons why following in long-distance running will save physical strength, specifically in three aspects:physical level; The technical level, the psychological level,Next, let's talk about these levels.

1.physical level;

On the physical level, it is obvious that a close follow in a long-distance run can reduce the drag of the air, and in terms of wind resistance, if you want to achieve the effect of reducing drag, your pace needs to exceed 4 minutes and 22 seconds When you are kilometers away, only fast enough can you generate enough resistance, and the distance between the follower and the leader, the direction of the wind, and the direction are all particular.

In the recent marathon breaking 2 formation, you can see the advantage of this kind of follow-up, the formation is actually organized to reduce air resistance on the one hand.

2.Technical.

When running, the speed is relatively stable, and it is easier to find a sense of rhythm, of courseBuild on familiar, right people to follow, this can reduce the physical energy consumed by the change of pace, after all, when you run alone, your rhythm can easily change, which will make you more tired.

3.Psychological level

Following can reduce a person's anxiety and psychological pressure.

Among the above three levels, the biggest role is actually the psychological level, some studies have shown that:When you think that a partner has the ability to run at a steady pace, you will be very confident in following them psychologically, and your confidence in completing the current exercise will increase.

The precautions for running with you should know that although it is very labor-saving to run, not everyone likes to be followed, you have to find a familiar person in advance, who is willing to take you to run, if others are not willing to take you, then don't go over, it will be displeased.

In fact, it is the distance to run, and it is best to keep a proper distanceOne meterIt is appropriate to be too tight, not too tight and not too far, too tight will give people a sense of oppression, affecting the rhythm of both sides, too far away will have no effect.

Finally,Keep your eyes on the shoulders and neck of the leader as much as possibleDon't put it on the leg movements of the lower body, everyone's cadence and running rhythm, and paying too much attention to other people's movements may affect your original rhythm.

In addition, security should also be paid attention toYou must be focused and don't get distracted, because your vision will be blocked when you run, and you have to keep enough concentration to follow better.

Summary

The benefits of following are:Able to maintain a stable and uniform running state；Running in a group of people is often easier to hold on to and run farther than running alone.

Focus on the running itself; Running with the lead actually creates a simpler and purer mode of running, just think about following the leader.

Achieve more stable running economy; The following will make the body subconsciously conform to the herd, the action becomes unified, and the following run is more economical in the data such as stride length, cadence, vertical amplitude, etc.

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The essence of "effort-saving" in long-distance running is based on two levels, lower air resistance and psychological factors in running.

When you follow the run, you will subconsciously become more conformist, and eventually become more consistent in your movements. In particular, runners with a low cadence and stride length will usually subconsciously make positive changes.

The main thing is to run with the other party to block part of the wind resistance, which is equivalent to your body not having to spend some strength to break the wind resistance.

In fact, many people are like this in long-distance running, and those who run in front of them will indeed suffer some losses.

On the one hand, because the drag can be reduced, and on the other hand, because a certain rhythm can be maintained.

Because following can reduce resistance, following behind, so that the leader has a sense of oppression, and he can just follow the run, so following in the long-distance running will save physical strength, many runners choose the tactics of following the run.

Because following can reduce a person's anxiety when moving forward independently, and reduce psychological pressure.

Because in this way, running will be easier, not tired at all, and running for a long time will not be particularly tiring, which can relax you well, so you will use this way of running.

Running starts to slow down and conserves stamina in the back. When you go backwards, you have to persevere with your perseverance. If you persevere, you will improve, and your grades will get better day by day as you work hard.

Always pay attention to eating well. It is best not to eat two hours before running. Don't bend over when you can't run.

The waist kick is the wrong technical move.

The breathing rhythm of middle-distance running is two steps, one step, three steps, and one breath. Let's see which one is better for you. You can find your breathing rhythm when you practice a 1000-meter run.

Running long distances can be tiring. Whether you're a beginner or a world champion, running is tiring, but even if you're tired through training, you can run faster and more leisurely. Skill comes from practice.

Wait until you find the rhythm of running in practice. Long-distance running requires a certain amount of speed. Don't run too fast in front when running, try to stick to the back as much as possible.

Pay attention to your breathing, three breaths, three inhales. Run three steps forward and keep breathing, run three steps and keep exhaling. If you are angry and can't do it, take two breaths.

Note: Please do not open your mouth too wide.

Be prepared before exercising. Athletics can easily cause muscle, joint, and ligament injuries, especially in the lower limbs. The only way to prevent is to prepare.

The better prepared you are, the less likely you are to get injured. On the basis of jogging, you can move the shoulder joints, elbow joints, lumbar muscles, legs, knees, and ankles, enhance the strength of muscles and ligaments, improve the sensitivity and coordination of the body, prevent injuries, and improve performance. Before exercising, it is necessary to maintain a good sleep and save energy.

Limit your diet and water before the race, and never drink alcohol. Relax after a workout or competition and regain your strength and muscle strength as soon as possible. The method is to gently shake each part of the body and massage each other.

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1. Jogging is the main speed in terms of speed, don't run too fast, it can effectively help maintain physical strength.

2. Try to run close to the inner lane of the plastic track to save physical strength.

3. There should be a sense of rhythm in breathing, and it is better to be evenly coordinated, which will help maintain physical strength.

When maintaining physical strength when running long-distance, you need to pay attention to running the inner lane as much as possible, and you must master the breath well, and do not take a deep breath or exhale for a long time.

In addition, pay attention to fixing a range of swing arms, and the shoes worn at the same time must be close to the feet, and the soles are cushioned and comfortable.

In the process of long-distance running, the stride length should be kept to a certain extent, not too small, and then you must breathe evenly during long-distance running, and you can use two-step exhalation. Then you can slow down properly when cornering, because cornering takes more physical effort than straights, don't lead when running, let others lead, and run according to your own speed at this time.

When running, you should charge up at the start, you should also warm up before a long run, and you should also take a gradual approach, jogging first and then running fast. Then you should also learn to adjust your breathing properly and use your leg strength to exert force, so that you can maintain your physical strength.

You need to switch back and forth between fast running and jogging, so that you can maintain your physical strength for a long time, and the combination of fast and slow is the best way to maintain physical strength.

Keep a certain stride length, breathe evenly in a rhythmic manner, slow down appropriately when cornering, don't lead at the beginning, run close to the inside lane, warm up in advance when running, etc.

Long-distance running must maintain your own rhythm and run regularly, don't be too fast at the beginning, pay attention to your breathing, maintain your physical strength to the greatest extent, and then sprint at the end.

To keep breathing, to form inertia, to master the correct running posture, you can slow down appropriately to save physical strength, do not lead.

1. Do a warm-up before running, such as walking, stretching, knowing that the joints feel hot, and the heartbeat accelerates slightly.

2. Don't stop immediately after running, you should continue to jog for a few minutes, wait for the body to relax, stretch the ligaments in time, and hold for a certain time. Pay attention to the rhythm of long-distance running, adjust the frequency of landing on the ground and breathing, and try to keep the nasal exhalation and mouth and nose mixed inhalation as much as possible.

3. Master the correct long-distance running movements, bend the arms at 90 degrees, swing back and forth should not be too large, and the movements should be relaxed. Try to land on the soles of your feet with the outside of your feet, which is suitable for most people and is also suitable for beginners.

Long-distance running is a boring sport, which is very physical testing and demanding, so many primary and secondary schools have canceled winter middle-distance running. Long-distance running requires Yunling to grasp the rhythm, maintain a basically uniform running speed, and breathe evenly, such as breathing every six steps. Secondly, the stride length should be maintained at a comfortable size according to the individual's situation.

Choose the right clothes, experts recommend not wearing cotton TT shirts when running a marathon, although it is comfortable. There's also suffocating sweat t-shirts that can make you run easier compared to professional quick-drying running clothes.