But you can do some strength training if you want to improve your long-distance running performance.
Nana Ogawa will give you a detailed analysis, and then give you ways to improve your long-distance running performance.
Why is it not always good to do long-distance running with strength training (push-ups)?
This is because most strength training belongs to anaerobic exercise, while long-distance running belongs to aerobic exercise. Aerobic exercise requires a lot of breathing air, which is a good exercise for the heart and lungs and can enhance vital capacity and heart function. Their metabolic patterns are also different.
Aerobic metabolism and anaerobic metabolism;
Aerobic metabolism: it is a lasting energy supply system for human body, and its main fuels are carbohydrates and fats. Less waste is produced and can be quickly taken away by blood. So aerobic exercise can last for a long time, which is what we usually call endurance.
Anaerobic metabolism: Anaerobic metabolism can only use sugar as fuel, which is characterized by fast energy supply but small capacity. Usually explosive, but the duration is short.
Their metabolic patterns are obviously different, so one kind of training can't obviously improve the performance of the other. The combination of anaerobic and aerobic is better for reducing fat.
Does that mean that long-distance running doesn't need strength training? Don't worry, see Nana Ogawa explain in detail.
During running, when each foot lands, the body will exert 2-3 times the force on the ground, and the ground will also form the same reaction force.
Running is a periodic exercise, including kicking, flying, swinging, landing and supporting repeatedly for a long time.
Because of these sports characteristics, running may bring some sports injuries to the body, and these injuries are mostly related to weight factors and insufficient muscle strength.
Push-ups and pull-ups mostly focus on exercising upper body and arm muscles, while running focuses on lower limb strength. In order to improve the performance of long-distance running and avoid sports injuries, we should pay attention to lower limbs and core training.
1. Strengthen strength and explosive power training
Jumping box, step, lunge, dumbbell lunge, squat, one-legged squat, stride jump and frog jump can enhance muscle strength and improve physical fitness.
2. Core training
Flat plate support, side plate, hip bridge and supine cross-legged lifting can improve the stability of running.
3. Flexibility training
Lower limb stretching, hamstring, gastrocnemius and quadriceps femoris, hip abduction exercises can improve the flexibility of the body and joints, and can also increase the stride.
4. Economic operation
If you want to improve your long-distance running performance, you should mainly run more and improve your speed, endurance and rhythm.
With the improvement of running economy, the performance will naturally improve steadily after the body adapts to the intensity of long-distance running.
Of course, there are many aspects that will affect the performance of long-distance running, such as nutritional supplement and training environment mentioned in the above picture. Push-ups have little effect on long-distance running, but they are the best self-esteem training.
Will long-distance running be good for people who often exercise (push-ups)?
I'm glad to answer your question. Pay attention to KM fitness and learn more about fitness postures.
A: People who exercise regularly, such as push-ups and pull-ups, are not necessarily good at long-distance running in theory, but they are not much different, and their perseverance is enough to complete any long-distance running! There are several main reasons:
We know that high-intensity exercises such as push-ups and pull-ups, especially squats, require very high cardiopulmonary function. We strengthen the perfect control of vital capacity and heart rate in every cycle of forced exhalation and inhalation.
If the vital capacity and heart rate are different, then these high-intensity exercises, such as squats. When it squats, it is inevitable that it will be dizzy and even faint due to severe hypoxia.
In long-distance running, reasonable breathing rhythm is also the key to success.
In strength training, there are also higher requirements for breathing. You can't hold your breath for a long time, and you can't keep breathing. So for the control of breathing rhythm, this is their strength.
This advantage of every anaerobic sports enthusiast is also a habit they have developed through this sport.
Therefore, for long-distance running, which tests people's perseverance, it is never difficult to beat these brave people.
Keep moving. Pay attention to KM fitness and learn more about fitness postures.
Will long-distance running be good for people who often exercise (push-ups)? Strength training such as push-ups and pull-ups is helpful to improve long-distance running ability, but the effect is limited. But some targeted strength training can improve the long-distance running ability.
1. Long-distance running, as the name implies, refers to long-distance running, usually refers to a distance of more than 5000 meters. Long-distance running belongs to aerobic training. Long-distance running can enhance myocardial contractility, help to relax body and mind, and help to cultivate tenacious will.
2. There are many skills in long-distance running, such as keeping the head and shoulders stable, holding out your chest, swinging your arms, not shaking your body too much, taking proper strides and breathing. These skills need to be learned and mastered in continuous long-distance running training.
3. The improvement of long-distance running ability lies in persisting in long-distance running training and gradual training. For example, 30 minutes at the beginning, 35 minutes after one week, and 40 minutes after two weeks, and pay attention to the improvement of speed.
1. Push-ups are strength training for chest muscles and triceps brachii. Wide push-ups are mainly used to train chest muscles, while narrow push-ups are mainly used to train triceps brachii. Pull-ups are strength training for training latissimus dorsi and biceps brachii, forehand pull-ups are mainly for training latissimus dorsi and backhand pull-ups are mainly for training biceps brachii.
2. Aerobic training and strength training are complementary. Strength training has positive significance for improving aerobic training ability such as long-distance running, but the training should be targeted. Push-ups and pull-ups are both upper body training movements. Although they can also train the core parts, the improvement of long-distance running training ability is not great.
3. To improve the ability of long-distance running training, it is suggested to do more strength training in legs and core parts. Leg strength training actions include squat, squat jump, step squat, leg push, kicking with equipment, leg flexion and extension training, etc. The core training actions include belly rolling, flat support, supine leg lifting and leg hanging.
Conclusion: Strength trainer and moderate aerobic training can improve strength training ability. Aerobic trainers such as long-distance running can improve their aerobic training ability by doing some targeted strength training in time.
Basically not, because there is specialization in the industry! Although muscle strength training and long-distance running are both fitness, they are different training categories, so the transfer effect is not good.
Let's talk about push-ups and pull-ups first. They are all muscle strength and resistance training, often called anaerobic training, strength training and so on. The action intensity is greater, and the muscle stimulation is stronger (push-ups stimulate the upper limb muscles and pull-ups stimulate the upper limb muscles), which mainly improves the muscle strength of the trainer.
Long-distance running and jogging training belong to cardio-pulmonary aerobic training, which mainly exercises the trainer's cardio-pulmonary endurance, coordination and muscle endurance with lower limbs as the main part. The training intensity is low and can last for a long time. And muscle strength training are two systems, so you won't do a lot of pull-ups just because you are good at long-distance running, and vice versa.
Therefore, if the subjects want to improve their long-distance running performance, they should carry out long-distance running training and do special projects to improve it. At the same time, muscle strength training such as push-ups and pull-ups is also an indispensable exercise to improve physical fitness. The combination of the two methods will make the overall exercise ability of the body stronger.
Xiaofeng is happy to answer your question.
From the sports category:
Push-ups and pull-ups are both strength exercises, while long-distance running belongs to aerobic exercise.
For example: belly roll, pull-ups, push-ups, parallel bars arm flexion and extension ... these are strength exercises, which can be a good body shaping.
To put it simply, people who mainly practice muscles and insist on strength training for a long time are more stylish.
For example: long-distance running, sprinting, cycling ... these are aerobic exercises, which can strengthen our cardiopulmonary function.
Simply put, it is mainly to reduce fat. People who insist on long-distance running are thinner.
Summary: People who often do strength training (push-ups, pull-ups) are not necessarily better than those who often do aerobic training (long-distance running); People who often do aerobic training (long-distance running) are not necessarily better than those who often do strength training (push-ups, pull-ups). As the old saying goes, "Who makes who is perfect".
For the love of fitness, I am Xiaofeng, a classmate who loves fitness. Welcome to forward the collection.
Every sport has its own characteristics. Running mainly uses the endurance of lower limb strength, and push-ups and pull-ups mainly exercise upper limb strength. In each movement, the way of stress is also different. Of course, the improvement of physical fitness will also help running, but it is limited.
People who exercise regularly, you especially point out that push-ups are pull-ups, that is, people who are mainly anaerobic. Will long-distance running be good? The answer is no, usually there is no oxygen, and there is little or no oxygen, so long-distance running is definitely not so good! Very simple, long-distance running belongs to aerobic exercise, after all, the difference is still very big.
Hello, I'm Uncle Pony. As for people who exercise regularly (push-ups, pull-ups), will long-distance running be good? My views on this issue are not necessarily correct. Because fitness is generally anaerobic training, mainly through equipment to exercise muscles in all parts of the body, to achieve the effect of bodybuilding. The main purpose of fitness is to increase muscles and shape the body, with emphasis on strengthening muscles in all parts of the body. Although muscular, absolute strength, but the lack of flexibility, overall coordination and flexibility, cardiopulmonary function training is limited, relative sports ability is not strong. If a person often trains push-ups and pull-ups, although his strength will definitely improve, his long-distance running performance may not be very good if he does not often combine running training. Running is mostly an aerobic whole-body exercise, which can be exercised to any part of the human body. Running can improve heart and lung function, balance heart rate, exercise vital capacity and strengthen leg muscles and bones. Running needs the perfect combination of body flexibility, leg strength and cardiopulmonary function to run faster and farther. We can improve our speed and cardiopulmonary function by running intermittently, and enhance our endurance by jogging long distances with oxygen. In fact, running and fitness have their own advantages, which complement each other and promote each other. In order to run better and faster, we can usually improve our running performance through strength training. Therefore, if you exercise regularly, but don't run at ordinary times, then long-distance running is not necessarily good; However, if you usually run regularly and do strength exercise combined with fitness, your running performance will not be bad.
"Push-ups and pull-ups" are not very helpful for long-distance running.
There is a specialization in the industry.
Different sports use different muscles, especially upper limbs, and it is difficult to help long-distance running.
Although you want to "cross-train" running, you should concentrate below your chest.
"Push-ups and pull-ups" are mainly concentrated in the chest/upper back/arms/shoulders, and the muscular development of these parts is not helpful for running.
If you often do lower limb-based exercise, such as cycling! This is good for long-distance running.
Cycling can exercise: the muscles of waist, abdomen, buttocks and legs, which are necessary for running.
Those who ride well are not bad at long-distance running.
Others often swim and play football, and long-distance running is not bad.
First, let's analyze people who often do push-ups and pull-ups. They do more anaerobic exercise, and their muscle strength, muscle endurance, body coordination and core stability are all good, which will make him have beautiful muscles.
But must his long-distance running level be good? In fact, not necessarily, because our long-distance running belongs to aerobic exercise, the main test is our sense of balance and cardiopulmonary strength, and we don't think much about push-ups and pull-ups, so we can't be sure that his cardiopulmonary function must be very good. You should know that cardiopulmonary strength is one of the main factors limiting long-distance running, and we can't guarantee our cardiopulmonary strength when doing pull-ups and push-ups.
To put it bluntly, if the comprehensive score of push-ups and pull-ups is five stars, then his score in long-distance running should be above four stars.