What do I need to prepare before the long distance running test?

Before the long-distance running test, you need to jog 1000-1500 meters; Then do a few sessions of freehand exercises, press the legs, and move the joints; Do another 3-5 30-50m acceleration runs; At this point, you should feel like your whole body is already sweating.

Jogging is generally employed. So you can usually try to run for an hour or so. Buy a treadmill. Calculate the time and keep the speed steady.

Endurance running is used, which allows self-sensitizer to maintain physical strength. You can do jogging, push-ups, and planks. Jane Nakon.

They will pace according to their running speed and endurance, so that they can stick to it. You can train your lung capacity, you can also train your endurance, and Li Chi can also train in your body, so that you can improve your endurance quality and make your results better.

1. Do simple warm-up exercises before running.

Some people are not used to warm-up exercises, and they should do a warm-up and cool-down exercise for their feet before running. Since running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

Second, it is best to take four steps and one breath for long-distance running.

Long-distance running is an aerobic metabolic exercise that participates in the circulation of all major organs of the human body, especially the respiratory system. During running, the body's demand for oxygen is constantly increasing, and in general, it is advisable to take four steps and one breath, and try to maintain this rhythm as much as possible. In terms of breathing mode, it is better to inhale through the nose and inhale with a mixture of mouth and nose.

At the beginning of long-distance running, because oxygen** lags behind the activity needs of the muscles, there will be heavy legs, chest tightness, wheezing and other phenomena, especially people who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters, or stop running if you feel particularly unwell.

Category 3 and 4 people should not participate in long-distance running.

Due to the sudden death of marathon runners, the following people are not suitable for long-distance running.

1. Those with latent diseases. Such diseases are mainly cardiovascular and cerebrovascular diseases.

2. Those who do not usually have physical exercise. If the amount of exercise greatly exceeds the usual load, excessive exercise tension will occur, which will cause sudden death or other sports injuries;

3. Those who have uncomfortable symptoms such as chest tightness, headache, and dizziness due to mild activity;

4. Elderly patients with hypertension and diabetes.

Precautions. Expert advice: Drink water at the kilometer during the race, don't wait until you are thirsty and dehydrated after 20 kilometers to replenish it, it takes 45 minutes for the human body to absorb water, and it will be too late to replenish water when you are thirsty. Don't run too fast in front of the race after the start of the race, so as not to overdraw your physical strength later.

It is recommended to run at a constant speed and in a group.

Eat some chocolate. Warm-up exercises are required before running for the race, but there will be different warm-up exercises depending on the specific event. Sprinting is mainly about moving the body, and stretching the ligaments is indispensable.

Long-distance running is different, long-distance running requires the function of the heart, so you should do a good warm-up exercise before the race, jogging for 10 to 20 minutes, and feel that your heart rate is significantly faster. Then do other physical activity. As long as the heart is active, the limit will come slower when running long distances, so that you have an absolute advantage during the run.

Hydrate half an hour in advance, and exercise before running, such as a trot.

1.Wear non-slip shoes. 2.Lace your shoes. 3.Eat plenty of fruits (e.g. bananas. ......4. Before running, you should fully warm up and pull all the ligaments of your Tongyan Lu to prevent straining in the running cloth.

Trot, pull the muscles apart first.