Long-distance running is short for long-distance running. The original events were the 3-mile race and the 6-mile race, which were gradually replaced by the 5000-meter race and the 10000-meter race from the middle of the 9th century. According to records, the earliest official long-distance race in modern times was1a professional race held in London, England on April 5, 847. Jackson of Britain won the 6-mile race in 32 minutes and 35.0 seconds. At the Olympic Games, both men and women run 5000m and10000m. Men's events 19 12 included; The women's 5000m run is included in 1996, and10000m run is included in 1988. In people's daily life, long-distance running is a very beneficial exercise, but if you don't master some skills, you may leave your body in a state of extreme fatigue. For this reason, Zhou, the fitness coach of Beijing Jade Bird, told reporters that it is most important to be fully prepared before long-distance running, and to master your own breathing when running. [Edit this paragraph] Long-distance running world record Men's world record: 5000m 12:37.35 The famous Ethiopian athlete Becker set it on May 3 1 2004. 10000m, 26: 17.53 The 5438+38+01982.06.13 was created by Baker of Ethiopia on August 26th, 2005 and by Ethiopia and Ostrava on June 8th, 2004. Women's world record: 5000 meters? 14:24.53 Defar Ethiopia 2006.6.3 1 10000m Score 29:3 1.78 Wang Zhonghua 1993.09.08 [Edit this paragraph] Warm-up steps before long-distance running. Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint. Long-distance running is best to run in four steps. It belongs to aerobic metabolic exercise and participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, it is advisable to take four steps and one breath, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better. At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those 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. If you feel particularly uncomfortable, you should stop running. How to correctly master the breathing method in long-distance running is an important part of practicing long-distance running, and it is also the key to mastering the running rhythm of long-distance running, preserving physical strength and improving performance. [Edit this paragraph] Long-distance running teaching method 1. Problems of middle school students' breathing in middle and long distance running teaching 1. Hold your breath consciously, and then gasp. In the teaching of middle and long distance running, I found that some students often have unconscious tension at the beginning of training, which leads to poor breathing and tense chest muscles. The heart, lungs and other organs in the chest are compressed, forming breathlessness, and then panting for running. 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. Poor footwork and breathing rhythm. In the teaching process, most students don't coordinate their breathing and footsteps in the running process, and their movements are uncoordinated in practice. 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 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. Second, the teaching method of coordination of breathing and footwork in middle and long distance running teaching 1, simply coordinating early teaching. 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 the coordination with arm swing, ask students to swing their arms once or twice to do a breathing coordination. In teaching, we should pay attention not to swing the arm too fast at first. If you practice repeatedly, the coordination of breathing and arms will gradually coordinate. This stage is the basis of practicing middle and long distance running. Therefore, teachers should be careful and clear about the essentials of breathing at this stage, and always pay attention to observation, reminder and correction. Then, students can practice in short distances and short steps, so that students can experience it themselves. Teachers can guide from the side, deepen students' feelings about running rhythm through repeated reinforcement, and lay a solid foundation for middle and long-distance running teaching. 2. Emphasize the essence of breathing in the initial training. Entering the primary stage of middle and long-distance running practice, we should highlight 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, gentle coordination of breathing and footwork. At this time, it is necessary to emphasize the consciousness of breathing, closely highlight the teaching of breathing and footwork, 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. Fourth, the initial training method of mass fitness running. Amateur long-distance runners should increase the 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. After running, there are still hundreds of meters to walk. Some people immediately sat down to have a rest. The coach reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed. [Edit this paragraph] Four types of people are not suitable for long-distance running. Because of the sudden death of marathon runners, the following people are not suitable for long-distance running. 1. People with latent diseases. These diseases are mainly cardiovascular and cerebrovascular diseases. Second, there is no physical exercise at ordinary times. If the amount of exercise greatly exceeds the usual load, it will cause excessive exercise tension, which will lead to sudden death or other sports injuries; Third, mild activities have discomfort symptoms such as chest tightness, headache and dizziness; Fourth, elderly patients with hypertension and diabetes. [Edit this paragraph] Benefits of fitness long-distance running 1. 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. 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, fitness long-distance running is conducive to disease prevention. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, 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. Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. 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. Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold and love to sleep late and don't want to exercise, especially for those who are afraid of the cold and love to sleep late and don't want to exercise, let people taste the benefits of fitness and long-distance running. & lt/CA & gt； [Edit this paragraph] The social significance of long-distance running is one of the simplest ways for human beings to save themselves from health. It is a very scientific and gradual process, which stems from the sublimation of human understanding of their own body structure and body function. In the process of constantly understanding the function of long-distance running, human beings have deepened their understanding of their own bodies. Long-distance running itself is beneficial to thinking, thinking health and thinking ability training.