Long distance running training methods

The training method of long-distance running is something that many people who want to participate in competitions or exercise through long-distance running want to know. Many friends will say that long-distance running is so simple, just run casually as long as the time is long, right? In fact, it is not like that. Long-distance running is also a matter of strategy and tactics. Don't run casually. If you run blindly for a long time, it may cause great harm and trouble to your body.

If you want to participate in competitions or exercise through long-distance running, then we must first master the training methods of long-distance running. However, friends must pay attention that the first thing to do if you want to run long distances is to check your physical condition to see if you are suitable for this kind of sport. If you have hidden diseases or feel very uncomfortable when running long distances, it is recommended that you do not run long distances. You can run short distances or choose other sports.

Long-distance running is a special sport competition that requires a high level of willpower, psychological quality, and cardiopulmonary function from athletes! As a long-distance runner, how do you overcome the boredom brought about by training? And how do you adjust and relax your body's functions to protect itself from fatigue after training? How do you achieve conscious training during competitions or training? Overcome the various difficulties brought about by various natural phenomena and achieve good results to improve your competitive level and excitement for the competition. We know that long-distance running results mainly depend on the body's aerobic capacity and speed training level. Generally speaking, the intensity and volume of training directly determine the athlete's oxygen carrying capacity, willpower, fighting spirit, and ability to maintain a high rhythm during the competition. As the saying goes, "A three-foot-thick ice does not form overnight." Long-term training is the basis for being able to perform well in competitions. Annual training volume and weekly training volume are one of the standards for testing one's own physical indicators. Speed ​​endurance is the key to maintaining a constant speed over long distances. How to ensure that there is no obvious deceleration throughout the entire process to ensure that there is no loss of time due to excessive speed reduction within the specified time. Generally speaking, the annual training volume should be maintained at 6,000-8,000 kilometers, and the weekly training volume should be 80-300 kilometers. Aerobic training accounts for 55% of the running volume, while mixed energy training accounts for 5%. The improvement of endurance is linearly related to the training load, but there is a limit. When the training volume has reached a considerable level (annual total exceeds 8,000 kilometers), increasing the running volume will no longer cause corresponding changes in energy indicators. Instead, while controlling the total running volume, you should reduce aerobic running volume and increase mixed energy running volume (aerobic-anaerobic).

(I) In training, the following methods are often used

1. Constant and variable speed cross-country running at a speed of 10-15 km/h (heart rate 130-150 beats/min);

2. Long-term rhythmic running at a speed of 15-17 km/h (heart rate 150-165 beats/min);

3. Run 300-1000 meters at or above competition speed (heart rate 180-190 beats/minute);

4. Run 400-3000 meters or longer at a lower than race pace (heart rate 160-180 beats/minute);

5.50-200m run, uphill run, and downhill run at close to top speed.

(II) Means of special strength training

1. Run on sand, snow, grass and water under increasingly difficult conditions;

2. Acceleration running in hilly areas;

3. Sprint interval training;

4. Various forms of weighted running;

5. Run uphill on a slope;

6. Special training for waist and abdomen strength to achieve body balance.

(III) Tactical application in the game

1. Those with better speed often adopt the following run, and suddenly accelerate and sprint when they are 200-400 meters away from the finish line;

2. Athletes with better endurance run at a higher speed and extend the final sprint distance;

After mastering the long-distance running training method, everyone can practice long-distance running better. But one thing is, don’t drink too much water at once after long-distance running. If you drink too much water at one time, it will cause water poisoning. And don’t sit on the ground immediately after long-distance running, which is not good for your body.