First of all, the difference
1. First of all, the distance is different, the running distance is 5 km, 10 km, and the half marathon and marathon distance are lengthened in turn.
2. The running time is different. The running distance is 5km, 10km, and the half marathon and marathon time are lengthened in turn.
3. The physical requirements of runners are different, and the physical requirements of running distance of 5km, 10km, half marathon and marathon are improved in turn.
Second, the scientific basis
1, improve physical fitness and help to lose weight.
Running outdoors and breathing fresh air can relieve the pressure of work and study on weekdays and relax yourself. Secondly, it can activate the functions of the brain and internal organs, make the body full of vitality and further improve the physical quality.
Running can make people feel relaxed and free, naturally and calmly face all the weight loss challenges and help them lose weight.
2. Develop a good physique that is easy to burn fat.
The reason why people tend to get fat is because they don't exercise enough on weekdays, their muscle strength drops, and the fat that changes with each other accumulates unscrupulously.
Generally speaking, running belongs to aerobic exercise (running speed will affect the heart rate, but it is generally believed that the heart rate of running should be controlled within the aerobic heart rate range).
Running can improve muscle strength, properly restore muscle mass to normal level, at the same time improve the basic metabolism level in the body, accelerate the burning of fat, and develop lean physique.
3. Keep your body young.
Running can not only burn fat, but also shape the body if the posture is correct, especially round the drooping hips. When running, swinging your arms can exercise the muscles around your chest. Even if you are thin, you can become forward and backward.
Developing the habit of running can improve the hormone secretion in the body and make the runner's skin straighten and become younger and firmer.
Extended data:
Marathon is a very popular long-distance running event in the world, with a total length of 26 miles and 385 yards, which is equivalent to 42. 195 km (also known as 42. 193 km). There are three kinds of marathons: full marathon, half marathon and quarter marathon.
Full marathon is the most popular, generally referring to marathon, which means full marathon.
Marathon sports skills:
The technique of marathon running is similar to that of long-distance running. Because the distance is relatively long, and it is carried out on roads with different terrain, there are still some technical characteristics.
When running, the upper body leans forward or stands upright slightly. The strength of the back pedal is small, and the swing of the thigh forward and upward is relatively low. From the appearance, the leg that swings upward after kicking the ground is smaller than that of long-distance running. The landing point of the foot is close to the projection point of the body's center of gravity. First land with the whole foot or the outside of the foot, and then transition to the whole foot. When landing, it should be soft and elastic, and the legs should have good buckling and cushioning. The arms should swing naturally, and the amplitude should not be too large.
When accelerating, sprinting and running uphill, two arms and two legs swing actively, which is beneficial to improve the running speed. Step length and step frequency should be determined according to the training level, height and weight of athletes, and adjusted according to the different terrain on the way to ensure that the whole process can be completed at a relatively uniform speed. The breathing rhythm should be adapted to the running speed, and the exhalation should have a suitable depth.
When running uphill, the body should lean forward, the step length can be shortened, the step frequency should be accelerated, the arm should swing actively, and the forefoot should land. When running downhill, the stride length can be slightly larger, you can land on your feet or feet (when the slope is steep), and your upper body will lean back. You should control your running speed (keep the appropriate stride length and stride frequency). When running on the expressway, you should run on a flat road (usually in the middle of the road).
Marathon movements should be coordinated and labor-saving, and the running speed should be even. You should be good at changing your running movements on uneven roads. Marathon runs have a lot of exercise. When running, we must pay attention to the technique and preserve our physical strength, the movement rhythm should be appropriate, and when the muscles are inactive, we should fully relax in order to have a rest.
In the usual training, athletes should repeatedly experience movements and master reasonable running techniques in order to continuously improve their sports performance.
reference data
Marathon _ Baidu encyclopedia
Running _ Baidu Encyclopedia