When running, you should pay attention to the cushioning when your feet touch the ground to avoid wrinkling your legs. It will cause periostitis after a long time. Don't run too fast at first, adjust your strength.
Finally, I want to tell you one thing: you should stick to everything and don't give up easily. The more tired you are, the more you must persist. At this time, your endurance has greatly jumped.
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.
First, the problem of students' breathing in middle and long distance running teaching
1, consciously hold your breath, and then practice breathing.
In the teaching of middle and long distance running, I found that some students often feel unconscious tension during the first practice, which leads to poor breathing and tense chest muscles. Organs in the chest, such as the heart and lungs, are oppressed, holding their breath, and then running breathlessly. From a physiological point of view, holding your breath will increase the internal pressure in the chest, hinder the venous blood return and reduce the cardiac output. Moreover, holding one's breath and taking a deep breath can keep the muscles tense, which limits the exchange between tissues. Especially in the case of insufficient oxygen metabolism, it further aggravates the hypoxia of tissues, and the concentration of lactic acid in muscles rises rapidly, leading to premature fatigue and affecting the training effect. In addition, because students begin to practice, it is easy to affect the norms of body movements, the consistency of movements and the speed of running.
2. The gait and breathing rhythm are poor.
In the teaching process, most students' breathing and footsteps are not coordinated when running, and their movements are not coordinated when practicing. It seems difficult to come down from a training class. There are generally two ways to breathe when running: one step at a time and two steps at a time. This action involves whether the rhythm between breathing and footsteps is consistent. Some students are not skilled enough for beginners and have a poor sense of rhythm. In addition, they breathe in quickly and move slowly when running, which leads to inconsistent steps and breathing, and finally leads to panting and loss of rhythm when running.
Second, the teaching methods of breathing and footwork in middle and long distance running teaching
1, simple cooperative early education
At the beginning of practicing middle and long-distance running, consciously teach students breathing methods and some auxiliary methods of practicing breathing, such as vital capacity exercises, and transition to coordinating the swing of arms, requiring students to swing their arms once or twice to make a breathing coordination. When teaching, be careful not to swing your arm too fast at first, so that the coordination of breathing and arms will be gradually coordinated after repeated practice. This stage is the basis of practicing middle and long distance running. Therefore, at this stage, the teacher should carefully define the essentials of breathing, and always pay attention to observation, reminder and correction, and then practice in a short distance and in a few steps, so that students can experience it themselves, and the teacher is next to them. Through repeated reinforcement, students' feelings about running rhythm are deepened, which lays a solid foundation for middle and long-distance running teaching.
2. Emphasize natural breathing in the initial training.
In the initial stage of middle and long distance running practice, we should emphasize the essence of breathing. Because at the beginning of practice, because students are not skilled, they care too much about the coordination of breathing and footwork, and breathing is too artificial, which leads to stiff movements. Instead, the body is uncoordinated, breathing is unnatural, and it is difficult to get up and down. At this time, there is no close cooperation between breathing and footsteps or the breathing is soft and slender. Therefore, it will play a better role to emphasize students' natural breathing and relaxation when they are just practicing, and then emphasize the coordination with footsteps on this basis.
3. In the proficiency stage, we should emphasize consciousness and the teaching of breathing and footwork.
When students gradually establish a complete and correct technical concept, they also meet the technical requirements of middle and long distance running, that is, standardized movements, harmonious and gentle breathing and footsteps. At this time, it is necessary to emphasize the awareness of breathing in teaching, highlight the close cooperation between breathing and footsteps, and achieve the realm of "winning without tricks" in martial arts novels. At this stage, students' running posture is relaxed and natural, and their breathing is smooth, and the test scores of middle and long distance running have also improved by leaps and bounds. Moreover, the time of "pole" is getting shorter and shorter, and the reaction of "pole" is getting smaller and smaller. It should be said that the improvement of middle and long distance running performance is achieved by constantly overcoming the "pole", which shows that the quality of breathing rhythm plays a vital role in the quality of middle and long distance running performance.
In a word, the key to improve the performance of middle and long distance running is undoubtedly the close cooperation between breathing and footwork, but it must be combined with other means, including scientific training means and methods, in order to achieve good results.