What should I pay attention to when running long distances, and how can I run fast???

First, it is necessary to have perseverance, tenacity, hard work and other willpower.

2. Technical essentials: breathing and cadence should be rhythmically coordinated. Generally, it is two or three steps and one exhale, and two or three steps and one inhalation. It is important to pay attention to breathing, as long as you exhale enough carbon dioxide, you can fully inhale oxygen.

3. Warm up before running. It is best to rinse your mouth with water first.

Breathing methods while running.

Long-distance running should have a gradual process, if the physical condition allows, you can start with 2 kilometers, and then gradually increase the number of kilometers, do not rush, otherwise it is not good for the body.

Under normal circumstances, as long as you break through the pole, your body will obviously feel light.

Running a lot helps a lot, and the movement of running is also very important! You can find a special teacher to teach you how to run.

Be in good health, have good physical strength, and have the spirit of struggle.

It's best to get ready for the event, drink some plain water (don't drink juice), and then let yourself relax.

1. Run regularly.

Objective: To develop the general endurance level of athletes and improve the body's aerobic and mixed oxygen energy supply capacity.

Method: Do a 10-15 minute timed run on the field, on the road or in the woods. The intensity is 55%-70%, and in a longer period of running at a constant pace, the heart rate can be used to control the running speed, and the heart rate at rest + (maximum heart rate - heart rate at rest) 60 can be used.

2. Fatlek runs.

Objective: To develop the general endurance level and specific endurance level of athletes, and to improve the aerobic, mixed oxygen and anaerobic energy supply capacity of the body.

Method: The intensity of the acceleration run is generally 80%-90%, the distance of the acceleration run is 20-50 meters, and the relaxation jogging section should not be too long.

3. Variable speed running.

Objective: To develop the specific endurance level of athletes and improve the body's ability to mix oxygen and anaerobic energy supply.

Method: Alternate running the same or different distances at different speeds in the athletics field. For example, 100 meters fast + 100 meters slow + 200 meters fast + 200 meters slow + 300 meters fast + 300 meters slow + 400 meters fast + 400 meters jogging.

4. Treadmill exercises.

Objective: To develop the general endurance and specific endurance level of athletes, and to improve the aerobic and mixed oxygen energy supply capacity of the body.

Method: Perform a combination of brisk walking and medium-speed running on the treadmill for 20-30 minutes.

5. Run the steps.

Objective: To develop the specific endurance level of athletes and improve the strength of the body.

Method: On a 30-50 cm high stand, run 40-50 steps in a row, repeating for 4-6 sets. Each interval returns to 120 beats at a heart rate, and the next set of exercises begins.

You can also do resistance exercises that overcome your body weight for a longer period of time (1-3 minutes) or more times (30-50 times).

6. Non-special exercises.

Objective: To develop the general endurance level of athletes, improve the body's aerobic and mixed oxygen energy supply capacity and comprehensive exercise ability.

Method: Groups for about 30 minutes of ball games (such as football, basketball, etc.) or games. Sports injuries should be avoided during practice. You can also swim, skate, row, bike, climb, skip rope, etc. for a long time.

First, you should pay attention to long-distance running, know how much distance you can bear, and never challenge your bottom line, let your body be overloaded and injured.

2. Before running, it is best to move your muscles and bones, especially for people who have not exercised for a long time, if you do not allow yourself to move, it is easy to cause tendon and vein strain; When running, concentrate, don't blindly compare with the runners around you, according to your own running is not affected by others, if there is an accident in the process of running, such as the shoelaces are scattered, it depends on the situation, if it does not affect the running, then run, and then deal with it when it is over; If it has been affected, it must be dealt with first, otherwise the consequences will be very serious, if you feel that your breathing is unstable during the running process, you must make appropriate adjustments, if you encounter the wind around you is relatively loud, you feel very uncomfortable, you can divert your attention and pay attention to other things.

In addition, don't drink water before the start of the long-distance run or just after the run, drinking water at this time is very hurtful; Just after running, don't sit down immediately because you're tired, be sure to walk first, and then sit down to rest when your legs are a little relieved, otherwise it will lead to lactic acid accumulation and damage your legs, and don't rush to take off your coat, otherwise it's easy to catch a cold.

It takes about 12 minutes for the average person to run 3,000 meters. Tips for long-distance running:

First, after the start, we must strive to seize a favorable position.

2. Run near the inner protrusion and run on the inside.

3. Adjust the rhythm of running reasonably.

Fourth, we must persist in running with tenacious perseverance, strengthen the depth of breathing, and adjust the running speed appropriately.

Fifth, use the lead, follow or variable speed running.

Sixth, it is best to run in the first place when the wind is headed.

Two or three. 7. Rational distribution of physical strength.

8. When grabbing positions and overtaking, we must pay attention to safety and avoid violations.

9. Grab the road and run into the route. Don't overtake your opponents on corners, and once you're in a corner, try to run along an inside side.

10. You can enter the sprint run in the last 150 200 meters.

Ten. 1. Leave the runway as soon as possible after crossing the finish line to prevent collision to avoid injury, and you can't sit down and rest immediately.

The methods and techniques for long-distance running are as follows:

When running long-distance running, you first need to master the correct breathing method, the rhythm of breathing when you start running should match the rhythm of running, the frequency of running breathing is to run two steps to three steps and exhale, and then inhale in two or three steps, appropriately control the depth of exhalation, with the appearance of fatigue, the frequency of breathing has increased, and you should focus on exhaling the breath.

Before running a long distance, you should do a few minutes of warm-up exercises, such as walking or stretching exercises, so that your joints feel hot, your body temperature rises, and your heart rate accelerates slightly. You can move both ankles alternately with your hands crossed and your toes on your toes, bend your knees and squat, lift your heels, and do more exercises to move your hips by moving your knees and raising them alternately and abducting your lower limbs. Forward and backward, left and right lunges press the legs, stretch the leg muscles and ligaments.

Don't stop and rest immediately after running, you can try to walk for a few minutes, wait until the whole body is relaxed, stretch in time to stretch the ligaments of the body, and hold it for a certain amount of time.

There is no absolute right way to run long-distance, as long as it suits your own running habits, it is the right way, and other people's methods may not work for you.

There are many long-distance running skills, such as running the inside track as much as possible, paying attention to arm swing and breathing techniques, and shoes should be light and comfortable.

Before long-distance running, you should first do warm-up exercises, and then don't run too fast when you first run to avoid rapid physical exertion. Then adjust your breathing, inhale through your nose and exhale through your mouth, so that you don't get tired easily.

The correct method and technique of long-distance running, I personally think that if you run long-distance running, you should not use too much force, and if you should maintain the technique of moving forward at a constant speed, I personally think it is best to land on your toes, not on your heels, which is not good for your joints.

There is a very important thing before running, that is, to warm up, many friends may think that I just run a step and warm up, I am not that kind of strenuous exercise, he is actually not like this, because our body, may have been in a relatively quiet state before, we need to warm up him through warm-up exercises.

Secondly, there are also some tissues like cartilage between our bones, and we can also warm up these parts of our body by warming up, which is more conducive to our movement during running, otherwise the wear may be relatively large.

Several elements of running form.

In addition to the warm-up, the other are the elements that we need to maintain during running, the first is that our head and shoulders should be kept stable, first of all, this is very important for us to maintain balance, and the other is also very good for our running posture.

After that, we should swing our arms in a moderate range, preferably in line with the amplitude of our legs. In addition, when we run, the stride length is the span of each step should also be maintained in a moderate state, if we say that our stride is too large, it is likely to be the heel or heel ground, which will cause a relatively large damage to our joints.