Like other sports, we should fully warm up before running. This slow warm-up can make your body better adapt to the high-intensity training in the later period, and also improve your running performance in the later period. The way to warm up is to properly stretch the muscles such as neck, shoulders, arms and waist.

2, add enough water

Drinking too much water before running is certainly not good, but dehydration is also not allowed. Without enough water, the body will enter a state of fatigue in advance when running, and the natural endurance will decrease.

3. Appropriate interval training

Interval training is a very good way to improve running endurance. First sprint for 30 seconds, then slow down or jog for 3 minutes, then sprint for 30 seconds, and so on for 5 times. With the improvement of your endurance and cardiopulmonary function, the distance you can sprint will become longer and longer.

4. Maintain a good mental state

Running is the same as lifting iron, not only physical fatigue will affect performance, but also poor mental state will cause problems. Listening to music is a very good way to keep a good mental state.

Step 5 make sure your posture is correct

As mentioned at the beginning of the article, the posture of the action will affect your later development, not only the posture, but also the way you breathe.

The ideal posture should be like this: look straight ahead, hold your head high, open your shoulders back, clench your fists with both hands, and relax your neck and arms. As for breathing, I didn't say anything about it. The key is to keep the rhythm consistent and as stable and lasting as possible.

6, choose the right equipment

Good sports shoes and sportswear can make you feel more comfortable when running and improve your safety. Especially shoes, if the shoes are not chosen properly during long-distance running, the damage to the feet is very great.

7. Set a small goal

No matter what you do or lift iron, you should set yourself a small goal, because with a goal, you can stick to it better. Of course, this goal should not be too far away, you should take it step by step.

Extended data:

the benefits of long distance running

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.

Fitness long-distance running is beneficial to prevent and treat diseases, accelerate blood circulation and clean 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.

References:

Baidu encyclopedia-long-distance running