What is long-distance jogging?
Jogging for a long time is a simple and efficient training method, and it is also a very important training means for our runners. This way is also a practice method that first-class track and field athletes will adopt, and it is an effective method to cultivate physical fitness. Long-term jogging is suitable for most people, which can not only improve endurance, cardiopulmonary function and circulatory system, but also improve the body's anti-fatigue ability. It is a kind of training that can keep energy such as liver sugar for a long time. In addition, because it is jogging, it will not increase the heart rate, but maintain it in a more comfortable heart rate interval, so it can continue effortlessly. Therefore, jogging for a long time is also very suitable for slimming, which can be said to be an "artifact" to lose weight.
Jogging is different from ordinary running.
(1) speed
The basic principle of long-term jogging is jogging. Pacing speed is similar to walking speed, as long as it is about 50-60 seconds slower than your normal 10 km speed, or 30-40 seconds slower than Malasson's pace. If the above data is too abstract, then simply speaking, generally speaking, at this speed, you can talk easily while running.
(2) Running posture
Running posture is basically the same as general running. Keep your body straight and raise your waist. But the stride is smaller than normal running, and the movements are more concise and neat. Running posture is more relaxed and free, that is, there is no pressure in running.
(3) Distance
Generally speaking, jogging for a long time is better than 15 km, and it is suggested that the distance of 20-35 km is more appropriate. But everyone's physical condition and training level are different, and more scientific methods vary from person to person. For example, if your usual training amount is 5 kilometers, then 10 kilometers can be regarded as your long-term jogging, which is twice your usual running distance. For runners who want to run half a horse, the long-term jogging distance can be set at 15-20km. For runners who aim at the full marathon, the distance of long-term jogging should be set at 25-35 kilometers. In the marathon, many runners will cramp and hit the wall in the second half and try their best to supplement salt pills and energy glue. In fact, in the final analysis, the reason is insufficient jogging training for a long time and insufficient muscle endurance. Eating more salt pills and energy gel won't help. The solution is simple, that is, jogging for a long time several times before the game. For endurance athletes with higher goals, such as ultramarathon and100km, jogging for a long time will take longer.
(4) frequency
For beginners, you can abandon speed and distance and run for a long time according to time. For example, LSD for one hour 1-2 times a week is of great benefit to losing weight and strengthening the body. Such a slow enough speed can help you gain physiological benefits, so slow that you can quickly recover your physical strength. Generally, you need to jog 2-3 times before half or full horse. On the one hand, it can improve the long-distance tolerance of muscles and reduce the probability of cramps, on the other hand, it can psychologically adapt to long distances.
10 benefits of long-term jogging
1. Improve sleep quality
Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
2. Improve lung capacity
In the process of running, the capacity of the lungs rises from 5.8 liters to 6.2 liters on average, and the oxygen carrying capacity in the blood will also increase greatly.
3. Improve your heart ability
During exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased.
promote health
Running can promote the production of white blood cells and pyrogens, and can destroy many viruses and bacteria in our body.
hold steady
Regular jogging exercises will strengthen the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.
Relieve tension
Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release "endorphins" that make people feel relaxed.
7. Stay young
Regular exercise can increase the secretion of growth hormone HGH and delay aging.
Store energy
Through running, the storage of muscle glycogen increased from 350 grams to 600 grams, and the number of mitochondria also increased.
9. shape; appearance
Running is a good way to lose weight and shape. Through running, women's body fat content can be reduced by 12-20%.
10. Exercise your will
People who insist on exercising for a long time will greatly improve their will quality, recover from fatigue and return to a calm level soon.