What should you pay attention to when running long distance?

In life, many people like to exercise by long-distance running, because it is simple and easy to do, and it is a very common sport in school physical education. Some people usually feel breathless and have difficulty breathing during long-distance running. So what should we pay attention to during long-distance running? Now that winter is coming, long-distance running is the most popular sport to warm up the body. Let’s take a look at the things to note when doing long-distance running.

1. It is very important to do some warm-up exercises. You can also drink some glucose (this is a good strategy, although I haven't tried it, I believe it will help improve your grades).

2. Don’t be nervous, because the rapid heartbeat caused by nervousness will disrupt your breathing rhythm after you run, affecting your performance.

3. After the start, follow the main group and try to run in the front position, but don't take the lead, and don't fall behind to save energy, otherwise it will be difficult to catch up later. It is best to find a partner who runs slightly faster than you, and try your best to follow him (once in a school 1500-meter race, I ran with three other people in our class in a certain formation. As a result, in the competition among 70 people, we made it into the top ten, and I came in fifth).

4. Rhythm is very important when running. Don't run fast sometimes and slow sometimes. Control your breathing and make it even. Take bigger steps. Try to maintain the same speed throughout the running process (the time I use to run 1500 meters is basically two-thirds of the time it takes to run 1000 meters. In other words, during the running process, the average speed cannot be slowed down as the distance increases). A good rhythm will make you feel easier during long-distance running.

5. When it comes to the last hundred meters or tens of meters, you can sprint. This does not contradict the previous point because this is the most critical time. If you don't have the energy to sprint, then maintain your original speed and persevere to the finish line.

6. Never stop to rest immediately after running, especially do not lie down or sit down immediately. After running, the whole body is exercised, and all parts of the body should be slowly relaxed. It is recommended to walk for a few hundred meters after running, and then do some exercises of the waist, abdomen, legs and arms within your ability after the whole body is completely relaxed.

7. In addition, wear lighter running shoes during the competition. It is best not to wear basketball shoes or sneakers. Not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes. The most suitable shoes are running shoes that have been worn for a while and fit your feet but are not too worn out (long-distance running is different from short-distance running. You have to land with your heel first, so you must not wear spiked shoes).

What should you pay attention to when long-distance running? I believe everyone has a certain understanding of the precautions for long-distance running. When running long distances, you should pay attention to your own activity volume. Don't overload when running, otherwise it will easily hurt your body. Drink water before running, do warm-up exercises first, and pay attention to the coordination of breathing and steps during running so that you will not feel tired when running. Maintain adequate sleep and a nutritious diet. I wish you good health.