1. Why do you warm up before a long run?
First of all, it is important to know how to warm up before running. Warm-up will give your muscles, bones and joints a chance to relax, let your leg muscles and blood vessels enter a state of exercise, prepare for providing oxygen during exercise, and help your muscles enter a state of exercise as soon as possible. Therefore, it is best to warm up for 5- 10 minutes for long-distance running.
2. How to warm up before long-distance running
Head warm-up exercise
When stretching the neck muscles, the head rotates from left to right or from right to left respectively according to the rhythm of front-front (bow down), back-back (head up), Zuo Zuo (left) and right-right (right). It should be noted that the amplitude is from small to large, and it is completely active.
Shoulder movement
Step out of your left foot with shoulder width, put your left and right fingers on your shoulders naturally, rotate 8 times clockwise with your hand as the center, and then proceed counterclockwise.
Chest expansion exercise
Before long-distance running, you can do chest expansion exercises. You can do it according to the beat. Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward.
Lumbar and abdominal movements
The left foot is slightly wider than the shoulder to the left, the legs are straight, the arms are horizontally extended to both sides, the palms are down, the upper body posture is unchanged, and the upper body is parallel to the ground. First touch your left toe with your right hand, then touch your right toe with your left hand, alternately. Pay attention to the large-scale left-right turn, keep your legs straight and fully extended. You can also use simple turning movements to move your waist.
Leg movement
Perform lunge leg press, take a big step forward with your left foot, all your feet on the ground, and your thighs are parallel to the ground; The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. The previous action is the same, but in the opposite direction. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground. Then on the basis of lunge leg press, the body bends down, and the left hand touches the back of the left foot and the right hand touches the back of the right foot. The body center of gravity falls on the right foot, the left foot is straight, the left and right feet touch the ground, and the body fluctuates up and down.
Besides leg press, you can also stretch your legs to get them into the state in the fastest time when running.
Wrist and ankle movements
Hands naturally cross your chest, any toe touches the ground, ankles and wrists naturally relax, and circle clockwise and counterclockwise. After repeating it several times, change your feet and do the same action. Requirements: joint relaxation, the range should be large.
Knee joint movement
Move the knee joint, squat down, hold the knee with both hands, twist the knee clockwise, and twist the knee counterclockwise after doing 10 times.
Hip joint movement
Lift your legs alternately, 20 times each.
3. Jog for 5- 10 minutes before long-distance running.
You can jog for a few minutes before a long run. Warm-up jogging is to prepare the body for 5- 10 minutes and make the body sweat slightly.
4. Other preparations before long-distance running
Energy supplement before long-distance running
Long-distance runners should pay attention to the law of balanced diet and eat more foods rich in iron and vitamins, such as beef, fruits and vegetables. At the same time, we should also pay attention to some foods that can improve endurance, such as milk and eggs. Long-distance running takes a long time and consumes a lot, so it is also important to supplement the corresponding sugar. You can eat some foods with high sugar content, all kinds of grains and fruits, such as steamed bread, bananas, nuts and cauliflower, the day before long-distance running. Avoid eating some high-fat foods (such as fried food and fat meat), which is not conducive to digestion and cannot quickly supplement the required sugar.
Choose comfortable shoes and sportswear.
Long-distance running should choose to wear light, elastic and cushioned running shoes and sportswear to protect the arch. Comfortable shoes and sportswear can also make long-distance running easy.
Tie your shoelaces before long-distance running.
Be sure to tie your shoelaces so as not to come loose during running. We should stop and reattach them. Sometimes when we stop during a long run, it may affect the running behind us, and the loose shoelaces may trip us up. If the shoelaces are loose during the long-distance running, don't squat down and tie them again immediately. As soon as you squat down, someone running behind you may hit you. You can jog to the side of the road and tie it. It is best to lift your shoes and step on the railing to tie your shoelaces instead of squatting down, so as not to suddenly get up after tying them, causing insufficient blood supply to your brain and dizziness.
Hydration before long-distance running
Don't drink too much water before long-distance running, it will put too much unnecessary burden on your body. Before exercise 1 hour can supplement about 300 ml of water.
5. the benefits of long-distance running
First, improve the function of respiratory system and cardiovascular system.
Relevant scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen, and if the oxygen intake exceeds 7-8 times of usual, it can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
Second, relieve stress and relax.
Long-distance running is good for mood and spirit. This kind of middle and long-distance running is very beneficial to relieve the mental and psychological tension caused by high-tempo and high-intensity sports in modern society because it does not pay attention to the outcome of the competition, but only seeks to keep fit in a relaxed and happy way. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
Third, long-distance running is good for disease prevention.
Fitness long-distance running can accelerate blood circulation and clean harmful substances in the excretory system, thus making it difficult for harmful substances to stay and spread in the body. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can effectively reduce blood cholesterol. It is easy for the elderly to have different degrees of hyperlipidemia, and it has a good preventive effect on arteriosclerosis, coronary heart disease and cerebrovascular disease.
Fourth, strengthen physical fitness and promote interpersonal relationships.
Long-distance running can improve your mood. When you are depressed, going to exercise can effectively vent your bad mood. Especially the impulse after frustration can be sublimated or transferred. Long-distance running can also cultivate people's willpower. Participating in sports helps to cultivate people's brave and tenacious style, the spirit of unity and friendship, and the qualities of wit, flexibility, composure and decisiveness, so that people can maintain a positive attitude. Besides, long-distance running can also make interpersonal relationships harmonious. Because of the collectivity and openness of sports, interpersonal communication in sports can promote the development of good interpersonal relationship, harmonious relationship and unity and cooperation.