Methods and breathing skills of running marathon 1 1, and adjusting running posture reasonably.
1, don't lower your head, raise your head and keep your eyes on the front, so as not to hurt the cervical vertebra.
2. When running uphill, it will be easier to reduce the pace.
3. When landing, your feet should be light. Overweight "little feet" will increase the burden on bones. When your feet touch the ground, your knees should bend slightly.
4. The back should be kept straight and relaxed. Lean forward because of poor stability and strength. At this time, try to straighten out and exercise your muscles.
Don't twist your hips and waist too much, which will increase the chance of injury.
6, the arm is bent about 90 degrees. When running, you should "open your arms" and let your arms open as much as possible.
7. When running, your hands naturally relax. Don't hold your fist too tightly. You can also spread your hands out and palms inward.
8. Keep your shoulders relaxed, otherwise you will bend over, get tired more easily, and your neck will become stiff more easily.
2, efficient way of breathing
There are two ways to breathe when running: one is to breathe only through the nose, and the other is to breathe with the nose and mouth. If you want to run comfortably, it is most important to distinguish the stage and speed of running.
At the beginning of running, or when the speed is slow, the oxygen demand is small, and only breathing through the nose can meet the oxygen demand. If the temperature is low or you run against the wind, you should breathe through your nose, so that the gas entering your lungs can be heated and humidified by nose hair and nasal mucosa, so as to avoid diseases such as cough, tracheitis, abdominal pain (people often say) and stomach cold caused by inhaling dust and bacteria.
When running for a long time or at a high speed, it is difficult for nasal breathing to meet the body's need for oxygen. If you only breathe through the nose, it is easy to make the respiratory muscles tired. At this time, open your mouth to cooperate with breathing and relieve the pressure on the respiratory muscles. Of course, it is not good to open your mouth completely. It is best to open your mouth slightly, grind your teeth gently, roll up the tip of your tongue, and gently press your palate to let air in and out through your teeth.
Pay attention to even and rhythmic breathing, exhale short and forcefully, inhale slowly and evenly, and the depth is appropriate.
3. Keep a reasonable breathing rhythm
When running with the rhythm of breathing and pace, people are generally used to freely adjusting the rhythm of breathing according to their own needs. In fact, the rhythm of breathing should be closely coordinated with the pace.
Usually jogging. Breathing rhythm is every 2 ~ 3 steps, every 2 ~ 3 steps, keep breathing evenly and at the same depth, so that you will feel very light when running. With the increase of distance, the fatigue of the body is gradually obvious. At this time, it is necessary to slow down or stop for two steps to adjust the breathing rhythm.
4. Pay attention to adjust your breathing depth.
Many people don't pay attention to the depth of breathing when running, so they will have shortness of breath after long-term exercise, which will lead to chest tightness and difficulty breathing.
Although some people pay attention to deep inhalation, they often ignore the depth of exhalation. In fact, when running for a long time, only by appropriately increasing the depth of exhalation can we meet the body's demand for oxygen to the maximum extent. When the depth is enhanced, more waste gas can be discharged, and the negative pressure in the lungs can be increased, so that the inhalation is more labor-saving and the inhalation volume can be increased.
5. Learn to improve your speed.
There are three ways to improve the speed:
1. Increase the stepping frequency.
3. Increase the stride.
3. Increase the step frequency and stride length.
The first method is better than the second method. The increase of stride will lead to excessive stride, which will cause some biomechanical problems and sports injuries.
Speed training, especially track and field, should be a step-by-step (painless) training to improve the pace frequency and stride length. Step by step is very important. Speed training in track and field is very important for developing speed sense, and it also provides an opportunity for improving running posture.
6, can adapt to the intensity of the game
The key to control is to determine the most appropriate workload intensity, that is, running pace. Understand the heartbeat reaction of running first, and then adjust the running speed. Try again and again, it is not difficult to find the right speed.
The formula is: (220- age)-heartbeat per minute at rest × 75%+ heartbeat per minute at rest.
Example: If the age is 40, and his heartbeat is 80 times per minute at rest, then (220-40)-80× 75%+80 =100× 75%+80 = 155, that is, the most suitable heartbeat for this person is/kloc-per minute.
Inexperienced runners run too fast in the early stage of running, and their heartbeat reaction state exceeds the ideal heartbeat, so that they run very hard in the second half.
Therefore, for people with poor pace control, you can measure the heartbeat response five minutes after you start running, and then adjust your running speed. By practicing this method, you can quickly control the rhythm well. The average youth's ideal heart rate can be between 150- 180 beats per minute.
Methods and breathing skills of running marathon II. Landing buffer
If you look carefully in your life, you will find that many people run on their feet and make a loud noise when they land. In fact, the real action is when running, the middle foot should land first, and the sole of the foot should not land. This is a kind of protection for ankles and knees to prevent periostitis.
Wave one's arm
Swing arm is to keep the balance and coordination of the body during running, so that the body swings more naturally and conforms to the rhythm of human movement. When swinging your arms, just remember not to put your elbows in front and your hands behind, and swing naturally with your steps.
to chin up and chest out
Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.
breathe
Correct breathing is a dozen key points to master when running, because breathing during running is far-reaching and long. Generally, nose suction nozzle is used, and mouth suction nozzle can be used when physical strength drops seriously.
heart rate
Jogging, as a healthy aerobic exercise, should be distinguished from running fast. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is (220- age) ×60%. You can measure the following items correctly while running.
Head and shoulders
Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
Arms and hands
Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
leg
When running, you can choose to use your thighs to drive your calves. Your knees must be pointed at your toes, lifted to a reasonable height, then put them down and repeat.
Bilegged
Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.