Long-distance running is a very beneficial exercise, but if you don't master some skills, your body may be 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 make full preparations before long-distance running, and to master breathing well during running.

Do simple warm-up exercises before 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 in four steps.

Long-distance running belongs to aerobic metabolic exercise, which 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.

There are still hundreds of meters to walk after running.

Some people sit down and have a rest immediately after a long run. Zhou 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.

Four types of people are not suitable for long-distance running.

Due to 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.

Warm-up steps:

A. Hands akimbo and toes alternately move both ankles.

B. Kneel down, lift your heels, and practice repeatedly for 3 to 5 times to make your knees move.

C. alternately raise and abduct the lower limbs and move the hip joint.

D. leg press front and back, lunge left and right, and stretch leg muscles and ligaments.