1, body posture
First of all, in standing posture, pay attention to straighten your spine and raise your head; Naturally put down your arms and make a fist; Spread your legs shoulder-width, bend like a 90-degree sculpture, and the weight falls slightly on the palm of your front foot to prepare for the start.
In sports posture, the body needs to be in a stable and smooth state after running. So keep your body and head stable and keep your eyes on the front. Swing your arms naturally and keep running in a relatively fixed position.
2, pace and breathing
Long-distance running should pay attention to pace control, keep the consistency of footsteps and keep the ground steady. Try to follow the observable stride, with the center of gravity between your legs. When running short and medium-short distances, athletes should increase their stride appropriately; In long-distance running, we should shorten the stride to save energy.
At the same time, we also need to pay attention to the coordination of breathing, breathing is a key skill. Beginners should master reasonable breathing methods and supplement a lot of consumed energy in long-distance running. It is suggested to use a large-caliber nose to breathe slowly and a relaxed mouth to exhale calmly, so as to ensure that the air ingested in the body can effectively meet the oxygen demand.
3, footwork and swing arm
In long-distance running, the middle-distance running is the best footwork. By keeping the mid-span amplitude appropriate, the forefoot will land first to accelerate the start, which can effectively reduce the consumption of moment of inertia due to the high efficiency of foot lifting; Try to avoid heel contact with the ground, which will cause too much impact on tissues and organs and easily cause damage.
When swinging your arm, your arm should be relatively natural and synchronized with your feet. When running, the swing of the front and rear arms should be as small as possible, and the elbows should be slightly bent to avoid jumping up and down and consuming physical strength.
4, slope and steering
In long-distance running, if you encounter a ramp, you can consider appropriately reducing the stride length and increasing the uphill movement to further save energy. When going downhill, increase the speed and stride, keep your body leaning downward, and increase the stability of speed.
When turning or turning, it is required to touch the ground with the outside sole, supplemented by the push and lift of the inside arch to produce a more touching effect. This way is the most scientific and safest way to turn, which conforms to the structural characteristics of human body.