Long-distance runners should pay attention to training. Long-distance runners need to adjust all aspects of their bodies. Warm-up exercise is necessary, and you need to find your own pace frequency and breathing style to relieve the stress during exercise. This paper briefly describes the training precautions for long-distance runners.

Notes for Long-distance Runners Training 1 Warm-up Exercise before Running

Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint. Warm-up steps: a, hands akimbo, toes alternately move bilateral ankle joints; B, bend your knees, lift your heels, practice repeatedly for 3 to 5 times, and move your knees; C, alternately raising and abduction the lower limb movement hip joint; D, lunge leg press, pulling leg muscles and ligaments.

Take four steps at a time when running.

Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, four steps and one breath are appropriate. Try to keep this rhythm all the time, and at the same time make the best adjustment according to the athletes' own physiological conditions and adjustment habits. In the way of breathing, it is better to breathe with nasal suction nozzle and mix mouth and nose.

At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.

Correctly mastering the breathing method during running is an important link in practicing middle and long-distance running, and it is also the key to mastering the running rhythm of middle and long-distance running, preserving physical strength and improving performance.

Don't leave until you finish running.

Some people sit down and have a rest immediately after a long run. The coach reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.

Master the essentials of long-distance running in winter

Winter is a good season for long-distance running, but it is not simple, and there are many essentials to master. In winter, the temperature is low, so you should not wear too thin when running, especially in the upper abdomen. It is best to drink a cup of boiled water before long-distance running, which can reduce blood concentration and promote blood circulation. Some people are used to starting as soon as they go out, which is not good. Rub your hands, face and ears before you start to avoid frostbite. You should also fully exercise your ankles and knees and do warm-up activities.

Find the right pace frequency.

Increase the upper body forward angle: increasing the upper body forward angle can speed up the pace frequency. Because if you lean forward during exercise, your center of gravity will shift, and your body will be affected by more gravity, forcing your body to take the next step as soon as possible to avoid falling. In step frequency training, we should gradually increase the forward angle of the upper body based on the principle of step by step, step by step, until we find the most comfortable angle. This can not only exercise endurance, but also make people feel too tired after running.

Know your own pace frequency and time training: in pace training, you must first know your current situation. A simple benchmark is to run a moderate-intensity run, count how many steps you have run in 30 seconds, and then multiply by 2 to get the pace frequency. The pace frequency of normal people is generally maintained between 150- 190. Trained athletes can reach a speed of more than 80 steps per minute/kloc-0. You can control your own step frequency according to this step frequency interval.

Change the speed at the right time

When the pace frequency training reaches a certain stage, it is necessary to change the speed in time. On the premise of keeping the pace frequency unchanged, you can try to change your running speed, use the difference between low speed and high speed to train your body, and keep the pace frequency stable no matter what speed. The purpose of this method is to make the body easy to remember the rhythm of high cadence, and even if the running environment changes in the future, the body can maintain its best state in training.

Light pace: Nowadays, many people have a particularly heavy pace when running, which is not only easy to hurt their health, but also very tired. After running, my whole body aches and my running posture is not beautiful. I need to change my running posture with a brisk pace! First of all, run in small steps, spread your legs fully, but don't take too big steps, your legs should be fast, your hands should swing with your body, find a sense of rhythm, look forward, adjust your breathing, and try to do two steps, one breath and two breaths!

Use the correct breathing method.

Learn to breathe deeply: When you breathe, your lungs will gradually expand, squeezing the diaphragm and filling your abdomen and lungs with oxygen. Learning to breathe deeply can help your body get more oxygen during running and prevent dizziness and nausea. Proper breathing adjustment and stretching before running can help you increase your endurance and make you run longer and farther. In addition, both yoga and Pilates pay great attention to how to breathe deeply correctly, which can increase endurance.

Cooperate with the correct breathing rhythm: You must cooperate with the correct breathing rhythm when running. If you run faster, you should also breathe faster, so as to provide more energy for you to run faster and farther. If your breathing rhythm can't keep up with your pace, it means that you have to readjust your pace and find your own rhythm, otherwise you will definitely be tired and panting. Different climates have different breathing rhythms: when running in a cold climate, you must breathe through your nose, because the cold air is already very dry, and breathing through your mouth will make the air drier, which will be unbearable for your lungs and easily lead to asthma and cough. In addition, breathing through the nose can filter out impurities in the air, warm the air and reduce the damage to the lungs.

Learn to breathe through the nose: Not used to running at low temperature and breathing through the nose? Usually, you need to practice more to cope with various climates. You can try to cover your nose and mouth with a towel or a headscarf and run first, so as to absorb the moisture in the air and avoid the burden of air entering the lungs.

Long-distance running usually lasts more than 30 minutes, so there are many requirements for athletes' physical fitness. People with good physical fitness can run long distances, while those with weak physical fitness are advised not to run long distances. Of course, you must warm up before exercise. This can relieve the stress during exercise and reduce the friction between bones.

Long-distance runner training notes 2 1, long-distance runners should pay attention to their maximum activity, and don't overload when running, otherwise it will do great harm to their health;

2. Precautions before long-distance running: Don't drink water, do exercise first, and move your legs during running to avoid cramps;

3, skills: when exercising before running, you need to master the rhythm, let the breathing and footsteps coordinate, and slowly find the feeling, running will not be very tired;

4. Skills: The method used by famous long-distance runners is to understand the long-distance running route first and take a building or object (pole, etc.). ) as the goal. If you exceed one goal, your self-confidence will increase, and then you will challenge the next goal. By analogy, the finish line is not far away.

5. Note: I have a stomachache when running. Please don't cover up the pain with your hands. Otherwise, the body is unbalanced and loses coordination ability, which has an impact on running speed, but it is counterproductive;

6. Skill: Breathing is very important during long-distance running. If the physical load is too large, such as leg pain, strong wind, etc. And it is not suitable, you will deliberately ignore it. Hearing your heavy breathing will make the long-distance running interesting.

7. Skills: Long-distance running psychology is more important, and a good attitude determines your long-distance running performance. You need to adjust your mind before running. In addition, don't deliberately pay attention to the athletes around you when running, and don't blindly compare, otherwise you will lose the rhythm of running. If you feel that running has reached the limit or there is no rhythm, you can follow the previous athletes, and the performance is the key.

8, skills: constantly encourage yourself when running, such as: "The front is the end, come on, fight! ~ "Tell yourself every time you run a lap, it's almost the end, it's almost the end, so that you have motivation.

9. Note: If you encounter unexpected situations during running, such as tripping over others and opening your shoelaces, you should be mentally prepared and take emergency measures. Get up when you trip over someone else. Even if there is a scratch, if it affects running, you should keep running and believe in yourself. If the shoelace is open, don't pay attention to it. If shoelaces affect running, put them on quickly. It is best not to wear shoes with laces when running.

10, note: don't stop quickly after the long-distance running. No matter how you are, whether you are tired or not, you should exercise. (Lift your legs, at least walk) Wait until you get over it, then sit down and rest. Otherwise, your legs will be very uncomfortable and bad for your health.

1 1. Skills: Exercise regularly (practice long-distance running in the morning, step by step, and gradually increase the distance and speed of long-distance running). Otherwise, the sudden long-distance running is bad for your health and even fatal.

You know, in the process of long-distance running, the physical consumption of the whole person is very large, especially for long distances. We should ensure a unified physical strength. Some people run too hard for the first time, which will cause physical exhaustion in the later stage. Pay attention to the warm-up exercise before running. Half an hour after meals is not suitable for long-distance running training, otherwise it will have an impact on the stomach.