What should I pay attention to in long-distance running? In long-distance running, you must do your own warm-up exercise and pay attention to your breathing rhythm, which is conducive to long-distance running. Here are some related contents that I need to pay attention to when sorting out long-distance running for you. Let's have a look.

What should I pay attention to in long-distance running? 1 What should I pay attention to in long-distance running?

1, what should I pay attention to in long-distance running?

Before long-distance running, you should be prepared to warm up. You can jog in small steps, leg press, and exercise all your joints. When you feel a little sweaty, you should say that you have warmed up enough.

2. What should I pay attention to in long-distance running? Pay attention to breathing.

During running, you must take a deep breath and breathe rhythmically. Three steps and one breath, five steps and one breath, especially in winter. Because of the cold winter, don't breathe with your mouth wide open when running. Cold air entering the trachea will do harm to your body. You should open your mouth half way, put your tongue against the upper dentition and breathe through your mouth and nose. In the process of running, if you feel unwell, your legs are heavy, you feel chest tightness, and you don't want to continue running, you should slow down your running speed and adjust your breathing.

3. What should I pay attention to in long-distance running?

Pay attention when running. Don't chat with your friends while running, and carefully observe the ground and surrounding environment to avoid accidents.

4. What should I pay attention to in long-distance running? Don't dress too thick.

It is not advisable to wear too thick and bloated clothes during long-distance running, which will hinder physical exercise, increase physical burden and even sweat too much. It is advisable to wear cotton-padded jacket which absorbs sweat loosely and is suitable for exercise. After exercise, add clothes or change into dry clothes in time to avoid cold invading the body and causing diseases such as colds when the pores are wide open.

5. What should I pay attention to in long-distance running?

It is not suitable for long-distance running in places with heavy smog and poor air quality, so as to avoid directly inhaling dust and waste gas and causing respiratory diseases such as acute bronchitis, pneumonia and asthma.

6. What should I pay attention to in long-distance running? Long-distance running weather

Strong wind, severe cold, heavy snow and foggy weather are not suitable for exercise to avoid danger, which is especially important for people with weak constitution.

the benefits of long distance running

1, fitness long-distance running can improve the function of respiratory system and cardiovascular system: scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen, and if the oxygen intake is 7-8 times higher than 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.

2. Fitness long-distance running is beneficial to disease prevention: Fitness long-distance running accelerates blood circulation and cleans up 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 reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.

3. Long-distance fitness running is conducive to a comfortable mood and a happy spirit: this kind of long-distance running is very conducive to alleviating 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 produce lasting euphoria and sedation.

What are the skills of long-distance running?

1, correct running technical movements

The correct technical action of running, after starting, the arm bends 90 degrees. With the rhythm of running, swing back and forth naturally with the shoulder joint as the axis, and the swing range should not be too large. When running, the thighs should be pushed back completely and swung forward for about 45 degrees, so that the abdominal muscles are in a state of tension, and the toes are facing the running direction. When landing, they should be gently stretched and relaxed.

2, foot landing action

When the foot touches the ground, the whole foot should touch the ground from the outside to the forefoot. In this way, the muscles at the back of the leg are relaxed, and it is hard to run, but the speed is slow, which is suitable for most people and beginners to exercise at ordinary times.

3. Coordinated movements of the body

When we start jogging, you must make sure that all the movements are forward. You can't let your arms swing all over your body, which will waste our energy. You must make sure that your arm always swings forward. When jogging, don't keep your arms high, at the same time, your toes should land naturally, and every movement should be relaxed as much as possible. In addition, it is also important to maintain the integrity of the body.

What should I pay attention to in long-distance running? 2 How to practice long-distance running?

1, how to practice long-distance running

Consciously hold your breath, and then gasp for breath: In the initial training of middle and long-distance running, the body often becomes unconsciously nervous, leading to poor breathing, and causing tension in the chest and muscles. The chest organs such as the heart and lungs are compressed, forming breathlessness, 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. Tissue hypoxia aggravates, and the concentration of lactic acid in muscle increases rapidly, which leads to premature fatigue and affects the training effect.

The rhythm of gait and breathing is poor: most people do not match their breathing and footsteps when running, and their movements are uncoordinated when practicing. After a training class, it looks very difficult. 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 beginners are not skilled enough and have a poor sense of rhythm. In addition, they don't inhale deeply and exhale enough. When running, they breathe in quickly and move slowly, which leads to inconsistent steps and breathing, and finally leads to panting and loss of rhythm when running.

2, winter long-distance running fitness delicious nose and breathing.

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.

3. long-distance running in winter is good for health.

It's cold in winter, and everyone wants to stay in the warm bed and don't want to go out, but it's not good for their health after a long time. Proper long-distance running can not only enhance physical fitness, but also exercise will. Because the temperature is low in winter and the blood flow is slow, so in long-distance running.

First of all, prevent colds and get ready for activities. Before running in the morning, it is best to drink a cup of warm water to replenish water and increase blood flow speed. Before going out, you should empty urine, rub your hands and face to increase blood circulation in these parts, and fully exercise your limbs, chest, back, abdomen, waist and ankle by doing exercise or jogging in small steps. We should also increase or decrease clothes according to the temperature change and choose soft and comfortable running shoes.

Exercise in moderation. When fatigue, loss of appetite and tiredness of exercise occur, it is likely to be caused by excessive exercise except for some special circumstances. At this time, it is necessary to reduce the mileage of long-distance running. At the end of the long-distance running, you should pay attention to organizing activities, doing some unarmed exercises and taking a deep breath. Soak your feet with hot water before going to bed.

In case of rain and snow, you can change to indoor sports, such as running in situ or supporting leg lifts to prevent trauma.