Skills of fast running in long-distance running
Correct posture
Keep your upper body straight, don't lean forward or look back. Don't droop or rush forward. Your arms should swing naturally and relax with the pace of running. The interval between steps can be determined by yourself. Just make sure you are comfortable and don't feel tired. In order to give full play to the role of the knee, the toes should always face the running direction.
Breathe correctly
If you inhale deeply from your abdomen, yes. Please note: Be sure to exhale consciously, so that the used air can definitely leave the lungs. For beginners, when trying to do this, they often feel very constrained, so they breathe very shallow.
Basic clothing includes
Cotton round neck long-sleeved sweatshirt (preferably with hat), long-distance running pants or leggings. You need to wear a coat and gloves that are conducive to breathing in winter.
It is necessary for us to pay attention to the breathing problems during long-distance running, and at the same time, we should pay attention to running in a reasonable posture and put on comfortable clothes. In addition, don't run on some hard ground, try to choose some soft ground such as country roads, and the effect will be better.
Running time: it is best to run for one minute and walk for one minute at the beginning. 15 minutes; By the second and third weeks, the quota can be gradually increased: running for 20 minutes; Increase to 30 minutes by the fourth week. The goal is: long-distance running for 2~3 hours every week and 3~4 days. The best training before exercise is to do some stretching exercises.
Comfortable clothes make you run more easily.
Long running shoes should have several times the elasticity of their own weight. It must be noted that the material of the upper should be firm, the sole should be elastic, and the heel should fit and be low (to protect the heel). The length of shoes should not be exactly the same as the length of feet, but a space of about 1CM should be left in front to allow toes to move. When trying on shoes, try on matching socks; It is best to buy shoes in the afternoon, because the feet are swollen at this time, and the shoes you try on at this time will not be too small in the future. In addition, attention should be paid to listening to the opinions of experts.
It is not advisable to run on cement, asphalt and gravel roads. Because these floors are not as soft as forest paths, grasslands and park paths. Generally speaking, you should breathe through your nose at the beginning of long-distance running or when you run slowly, especially when you are practicing long-distance running or running against the wind in winter. Because there are rich blood vessels in the nasal cavity, it can increase the temperature of the air passing through; The nasal mucosa secretes liquid, which can increase the humidity of the air passing through it; Nasal hair and nasal mucosa secretions can also block and remove dust and bacteria, which has a certain protective effect on the respiratory tract. Breathing through the mouth can inhale more air, but a large amount of cold air enters the trachea and throat, which is easy to cause cough, tracheitis and abdominal pain. Through oral inhalation, dust and bacteria in the air will be directly inhaled into the body, which is easy to cause other diseases.
However, after running a certain distance or faster, especially in long-distance races, the ventilation per unit time is several times to dozens of times higher than when it is quiet. Breathing only through the nose can't meet the needs, and it is uncomfortable to hold your breath, so you must add mouth breathing.
Use your mouth and nose together. It should be noted that you can't breathe with your mouth wide open. You should inhale through your nose and exhale only through your mouth. The method of mouth breathing is: slightly open your mouth, gently grind your teeth, roll up the tip of your tongue, lick your upper jaw slightly, and let the air squeeze out through your teeth. When breathing, pay attention to uniformity and rhythm. Exhale should be short and powerful, and the depth should be appropriate; Inhale slowly and evenly.
Breathing should also be closely coordinated with footwork to better meet the body's demand for oxygen, so that it will feel light and natural when running. The matching method should be two steps and one call, and then two steps and one suction; Or inhale in three steps and inhale repeatedly. When accelerating halfway or sprinting at the finish line, the depth and rhythm of breathing can be deepened and accelerated with the acceleration of pace.
Basic teaching methods of long-distance running
1, simple cooperative early education
At the beginning of practicing middle and long-distance running, consciously teach students breathing methods and some auxiliary methods of practicing breathing, such as vital capacity exercises, and transition to coordinating the swing of arms, requiring students to swing their arms once or twice to make a breathing coordination. When teaching, be careful not to swing your arm too fast at first, so that the coordination of breathing and arms will be gradually coordinated after repeated practice. This stage is the basis of practicing middle and long distance running. Therefore, at this stage, the teacher should carefully define the essentials of breathing, and always pay attention to observation, reminder and correction, and then practice in a short distance and in a few steps, so that students can experience it themselves, and the teacher is next to them. Through repeated reinforcement, students' feelings about running rhythm are deepened, which lays a solid foundation for middle and long-distance running teaching.
2. Emphasize natural breathing in the initial training.
In the initial stage of middle and long distance running practice, we should emphasize the essence of breathing. Because at the beginning of practice, because students are not skilled, they care too much about the coordination of breathing and footwork, and breathing is too artificial, which leads to stiff movements. Instead, the body is uncoordinated, breathing is unnatural, and it is difficult to get up and down. At this time, there is no close cooperation between breathing and footsteps or the breathing is soft and slender. Therefore, it will play a better role to emphasize students' natural breathing and relaxation when they are just practicing, and then emphasize the coordination with footsteps on this basis.
3. In the proficiency stage, we should emphasize consciousness and the teaching of breathing and footwork.
When students gradually establish a complete and correct technical concept, they also meet the technical requirements of middle and long distance running, that is, standardized movements, harmonious and gentle breathing and footsteps. At this time, it is necessary to emphasize the awareness of breathing in teaching, highlight the close cooperation between breathing and footsteps, and achieve the realm of "winning without tricks" in martial arts novels. At this stage, students' running posture is relaxed and natural, and their breathing is smooth, and the test scores of middle and long distance running have also improved by leaps and bounds. Moreover, the time of "pole" is getting shorter and shorter, and the reaction of "pole" is getting smaller and smaller. It should be said that the improvement of middle and long distance running performance is achieved by constantly overcoming the "pole", which shows that the quality of breathing rhythm plays a vital role in the quality of middle and long distance running performance.
4. The initial training method of mass fitness running.
Amateur long-distance runners should increase their running distance or time by 10% every week if they can't run for more than 40 minutes at a time during training to protect themselves from sports injuries. Only after you can run for more than 40 minutes should you consider improving your speed, and improve your speed through interval running, variable speed running and other training. If conditions permit, it is best to run on the hillside.
In a word, the key to improve the performance of middle and long distance running is undoubtedly the close cooperation between breathing and footwork, but it must be combined with other means, including scientific training means and methods, in order to achieve good results.
Breathing problems in long-distance running
1, consciously hold your breath, and then practice breathing.
In the teaching of middle and long distance running, I found that some students often feel unconscious tension during the first practice, which leads to poor breathing and tense chest muscles. Organs in the chest, such as the heart and lungs, are oppressed, holding their breath, and then running breathlessly. From a physiological point of view, holding your breath will increase the internal pressure in the chest, hinder the venous blood return and reduce the cardiac output. Moreover, holding one's breath and taking a deep breath can keep the muscles tense, which limits the exchange between tissues. Especially in the case of insufficient oxygen metabolism, it further aggravates the hypoxia of tissues, and the concentration of lactic acid in muscles rises rapidly, leading to premature fatigue and affecting the training effect. In addition, because students begin to practice, it is easy to affect the norms of body movements, the consistency of movements and the speed of running.
2. The gait and breathing rhythm are poor.
In the teaching process, most students' breathing and footsteps are not coordinated when running, and their movements are not coordinated when practicing. It seems difficult to come down from a training class. There are generally two ways to breathe when running: one step at a time and two steps at a time. This action involves whether the rhythm between breathing and footsteps is consistent. Some students are not skilled enough for beginners and have a poor sense of rhythm. In addition, they breathe in quickly and move slowly when running, which leads to inconsistent steps and breathing, and finally leads to panting and loss of rhythm when running.
Winter long-distance running fitness delicious nose and breath.
Long-distance running requires endurance, and it is not easy to get tired if you breathe correctly. Correctly mastering the breathing method during running is an important part of practicing middle and long distance running, and it is also the key to mastering the running rhythm of middle and long distance running, preserving physical strength and improving performance. Learn to use your nose and mouth during long-distance running.
Breathing through the nose is conducive to ensuring the temperature and cleanliness of the air, but in the case of deep and urgent breathing, breathing through the nose alone can not meet the needs of the body. At this time, you need to use your mouth to help you breathe, but don't open your mouth too wide, you can open it half way, so that the tip of your tongue is close to the upper jaw to avoid dry throat. At the same time, it can relieve sore throat, chest pain or abdominal pain caused by inhaling a lot of cold air.
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