What are the techniques for long-distance aerobic running?

Among many aerobic exercises, long-distance running is also an aerobic metabolic exercise. If you can stick to long-distance running, you can make your body healthier, improve your respiratory system, and enhance your cardiopulmonary function. In addition, sticking to long-distance running can also make you feel more relaxed and put aside some troubles in work and life as you run. However, long-distance running also requires mastering some skills, so that the effect of long-distance running can be better played.

1. Long jog: Twice a week, usually on Tuesdays and Thursdays, jog comfortably and continuously (60-80% of your fastest speed), starting with 30 minutes and increasing by five minutes each time, up to two hours. You don't need to calculate the distance when running, just count the time. Everything is determined by your body's feeling. After you can run continuously for an hour, you can change to once a week and do the second type of training (record the date and time of each running exercise).

2. Fast long-distance running: Run 10-15 kilometers at 80-90% speed once a week (if you cannot run ten kilometers, start with five kilometers, increase by half to one kilometer each time, and slowly increase to ten kilometers). After this training, your speed and muscle strength will gradually improve, and you can measure your pulse to get the CRI index to confirm the improvement in your physical strength (the next morning after running, your pulse should drop back to below seventy-two times).

3. Interval running, which trains aerobic and anaerobic muscle endurance, makes you tired, but it makes the fastest progress. It is only advisable to do it once a week, on Wednesdays (because there are three days to rest and you can expect to recover your strength on Sunday). The method is as follows:

a. The interval time is similar, that is, run for five minutes (more than 80% speed, rest for five minutes, you can jog or walk), repeat five to ten times, each time at the same speed.

b. If you run slower and slower, it means you need to slow down the first run so that you can maintain the running speed and complete multiple runs.

c. Interval training can only be performed when you are in the best condition.

d. The next time you practice, you can increase the running time or reduce the rest time. The speed will be faster and the distance will be longer each time. The variations of the training combination are endless.

When running long distances, you also need to master the rhythm of your breathing so that your cardiopulmonary exercise will be more effective. Of course, because long-distance running is a sport that consumes a lot of physical energy, whether you are suitable for long-distance running training depends on your physical condition. If you have severe high blood pressure, heart disease and other diseases, you need to be more cautious.