What are the physical training methods for long-distance running?

Long-distance running is a common form of physical training in daily life. There are many long-distance running training methods. On the one hand, long-distance running exercises our abilities and can also improve our body's immunity. People who have been exercising long-distance running can also enhance their cardiopulmonary function. Of course, in the long-distance running training process, there are some necessary training methods. So let us take a look at what are the long-distance running physical training methods!

1. Simple cooperation and advance teaching

When just starting to practice middle and long distance running, students should be consciously taught breathing methods and some auxiliary methods of breathing practice, such as vital capacity exercises, and then transition to coordinating with arm swinging. Students are required to coordinate breathing with one or two arm swings. When teaching, attention should be paid to the arm swinging speed not being too fast at the beginning. With such frequent repeated practice, the coordination of breathing and arms will slowly become coordinated. This stage is the basis for practicing middle and long distance running, so the teacher should explain the essentials of breathing in detail and clearly at this stage, and always pay attention to observation, reminders, and corrections. Then, short-distance coordination exercises should be conducted to let students experience it themselves, and the teacher should guide from the side. Through repeated reinforcement, students' sense of running rhythm will be deepened, laying a solid foundation for middle and long distance running teaching.

2. Emphasize natural breathing when you first start practicing

In the initial stage of middle and long distance running training, you should emphasize natural breathing. Because at the beginning of practice, since students are not proficient yet, they pay too much attention to the coordination of breathing and steps. The breathing becomes a little too artificial, which leads to stiff movements, and in turn creates body incoordination, unnatural breathing, and difficulty in taking care of the ups and downs. At this time, there is no question of close coordination of breathing and steps or soft and slender breathing. Therefore, when students first start practicing, we should emphasize that they should breathe naturally, keep their minds calm and their bodies relaxed. On this basis, we should emphasize the coordination with their steps, which will achieve better results.

3. During the proficiency stage, emphasis should be placed on awareness and the coordination of breathing and footwork.

When students have gradually established complete and correct technical concepts and have reached the technical requirements of middle- and long-distance running, that is, standard movements and coordinated and smooth coordination between breathing and steps, it is time to emphasize breathing awareness and highlight the close coordination of breathing and steps, to achieve the state of "no moves are better than moves" as described in martial arts novels. During this stage, students' running posture became relaxed and natural, their breathing was smooth, and their middle and long distance running test scores also improved by leaps and bounds. Moreover, the time when the "extreme point" appears is getting shorter and shorter, and the reaction when the "extreme point" appears 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 "extreme point". It can be seen that the quality of breathing rhythm plays a vital role in the quality of middle and long distance running performance.

4. Initial training methods for mass fitness running

When training as an amateur long-distance runner, if you are not able to run for more than 40 minutes at a time, you should increase your running distance or time by 10% each week to protect yourself from sports injuries. Only after you can run for more than 40 minutes should you consider increasing your speed through interval running, variable speed running and other training. If conditions permit, it is best to run uphill.

The above is an introduction to long-distance running physical training methods. Long-distance running physical training generally takes more than half an hour, but our will, first of all, must establish a good will, to persist, persistence will lead to victory, secondly, we must pay attention to certain breathing methods, as well as some methods on pace. I hope the above information can be helpful to everyone.