What are the long-distance running training methods?

Long-distance running is a common sport in daily life. It is also a kind of aerobic exercise. Usually we lose weight through aerobic exercise. The weight loss method through exercise has been welcomed by many people. At the same time, exercise can also play a role in strengthening the body. During the long-distance running process, some people will cause difficulty breathing. This is because they have not mastered the skills. Then let us see what are the long-distance running training methods.

1. Start and accelerate after the start

2. For middle-distance running, a half-crouching or standing start is used, and for long-distance running, a standing start is used.

★Half-squat start: One arm is in front and the other behind, the thumb and other four fingers of one hand form an eight-shape behind the starting line, and the other arm is at the side of the body, with the weight mainly on the front leg and supporting arm. The starting action is similar to a crouch start.

★The sequence of actions for standing start should be carried out according to the following commands: After hearing the command "Get ready," take one or two deep breaths. Then walk or jog to the starting line, stand with your feet forward and backward, with your strong foot in front, close to the back edge of the starting line. The distance between the front heel and the back toe should be about one foot long, and the two feet should be about half a foot apart. Most of your weight should be on the front foot, and the back foot should be supported by the forefoot. Look 3-5 meters forward, keep your body stable, and concentrate on listening for gunshots or the command "run".

When you hear the sound of gunfire or the command "run", push the ground hard with your legs. After the hind leg pushes off the ground, it swings forward quickly, and the front leg straightens quickly. The arms coordinate with the movements of the legs to swing quickly and powerfully, so that the body rushes forward quickly and achieves a faster running speed in a short period of time.

2. Breathing for middle and long distance running

People who are new to middle- and long-distance running should master the correct breathing method. When you first start running, you can deepen your breathing naturally, and the rhythm of your breathing should be coordinated with the rhythm of your running. Generally, you should exhale after running two or three steps, and inhale after running two or three steps, and have an appropriate exhalation depth. As fatigue sets in, your breathing rate increases, and you should focus on exhaling.

The above is a detailed answer to the long-distance running training method. In the initial training, you must master the methods of exhaling and inhaling to avoid getting a stitch in the side. At the same time, you can reduce the amount of exercise when you first start exercising. Over time, you can slowly increase the amount of exercise. This can avoid some violent reactions to your body and affect your health.