How do athletes train for long-distance running?

Now long-distance running has become one of the national fitness exercises. Many people are looking for more professional long-distance running training methods, trying to imitate the long-distance running training mode of athletes. So, in the daily training process, long-distance running also requires certain methods and techniques, which can effectively promote blood circulation and help the health of the body. So let’s take a look at how athletes conduct long-distance running training.

1. Function: 5000m and 3000m running are events for developing human endurance. Regular participation and practice can exercise and improve personal endurance, and cultivate excellent qualities such as bravery, strength, hard work, bravery, tenacity, and perseverance.

(B) Warm-up exercises First, mobilize the adaptability of the internal organs of the body by jogging for 200-400 meters, adjust the breathing rhythm, and master the breathing method; then perform special warm-up exercises for long-distance running: ① Do 40-60 meters of acceleration or variable speed running to activate the flexibility and toughness of each joint; ② Arm swinging exercises to activate the upper limb joints: ③ Deep breathing exercises to adjust the breathing frequency; ④ Experience and master the distribution of physical strength in different distance segments of 5000 meters and 3000 meters.

(III) Action essentials 1. Overall requirements. The movements are easy and natural, the center of gravity moves in a balanced manner, the linearity and rhythm are strong, and the ability to alternate between muscle exertion and relaxation is good, so that the movements are both effective and save energy. 2. Starting and accelerating after starting. When starting, the center of gravity of the body should be mainly on the front foot, the body should keep a stable posture, and the attention should be focused on listening to the gunshot. After hearing the gunshot or command, the front legs are stretched out forcefully, the arms are coordinated with the leg movements, and the body is swung back and forth quickly and forcefully, and the body rushes forward. After starting, the upper body should maintain a forward leaning posture, and the forward swing of the arms and the arms should be quick and active. Gradually increase the stride length and speed. As the acceleration segment lengthens, the upper body is gradually lifted up, and after running to the tactical position you need, you can start mid-run. The start and the acceleration after the start are the processes at the beginning of the race that allow the body to quickly get rid of a static state, run quickly, and reach a normal running speed level and occupy a favorable running position as soon as possible. 3. Run on the way. The head should be in a straight line with the spine, the chin should be slightly retracted, the eyes should be looking straight ahead, and the neck muscles should be relatively relaxed. While running, try to be relaxed and natural, with an even stride, a combination of pushing and swinging, an upper body posture upright or slightly leaning forward, and a natural head. When swinging your arms, bend your elbows naturally and swing your hands naturally back and forth with your shoulders as the axis. When the swinging leg reaches the highest position, you should actively press down.

Relax your knees. Mid-course running is the main stage of the 5000m and 3000m races, and it is of great significance to master the correct mid-course running technique. Pay special attention to landing cushioning. Land with the entire sole of the foot or the outside of the forefoot first. This can reduce the impact of the ground on the human body and make the landing as soft and cushioned as possible. Improper landing, coupled with middle- and long-distance running training on concrete roads or hard ground, can easily cause tibial periostitis or ankle and instep injuries. 4. Run to the finish line. Increase your arm swing speed and stride frequency, and rush to the finish line with tenacious will. The finish line run is a period of acceleration near the finish line. There are about 400 meters left to the finish line, so you should sprint with all your might and run across the finish line. When to run to the finish line should be determined based on your training level and personal physical condition. It's not just about comparing grades and levels, what's more important is comparing willpower and the spirit of endurance. 5. Breathing method. When running 5,000 meters and 3,000 meters, the body consumes a lot of energy and needs more oxygen. In order to supply the body with enough oxygen, correct breathing methods are very important. When running, the rhythm of your breathing should be coordinated with your running steps. The generally adopted breathing method is "two steps, one exhale, two steps, one inhale" or "one step, one exhale, one step, one inhale". People who are new to middle- and long-distance running may first feel shortness of breath, or chest tightness and discomfort, which are manifestations of low ventilation efficiency and lack of oxygen. In order to improve the conditions of gas exchange and blood circulation, you must master the correct breathing method and rhythm during running. You can breathe in and out through your nose and mouth at the same time. The rhythm of your breathing should be coordinated with the rhythm of your running to meet the body's need for oxygen and provide more energy. During running, because the oxygen supply cannot meet the needs of muscle activity, after a certain stage of running, you will feel chest tightness, difficulty breathing, weak movements, reduced running speed, and unwillingness to run or difficulty in continuing to run. This phenomenon is called "extreme". This is a normal phenomenon during middle and long distance running. If the intensity of running is high, the "peak" will appear earlier; if the intensity of running is low, the "peak" will appear later. The adaptation transition time is also short. For those with strong endurance and high level, the "peak" will appear more gently and for a shorter time. In order to avoid the "extreme point" from appearing too early and too strong, one is to do warm-up exercises, and the other is to strengthen and improve the training level. When the "extreme point" appears, you must keep running with a strong will, pay attention to your breathing methods, and adjust your running speed appropriately, and you will be able to control it and it will disappear soon.

(IV) Teaching and training methods for 5000m and 3000m running. When you start practicing middle and long distance running, the amount of exercise should be increased from small to large, and the intensity should be increased from weak to strong. You should run at a constant speed and gradually increase the amount after you get used to it. You can use cross-country running, variable speed running, repeated running, interval running, mountain running, etc. Try to arrange it on soft sandy soil as much as possible. You can count your sprinting volume by running 100 meters fast and then 100 meters slowly, repeating this 10 times. You can also run (500 meters + 200 meters jogging) × 4-5 times, twice a week. After you get used to it, you can continuously increase the amount and intensity of exercise. The intensity of training can be measured by pulse. A pulse rate of more than 180 beats per minute during training is considered high intensity, and around 150 beats per minute is considered medium intensity. Be scientific when training and arrange the training volume reasonably. It is not about running every day. The longer the distance, the better. The practitioner must be given a recovery period, which should be determined based on the practitioner's quality and acceptance. Some interesting training content can be interspersed through games to help physical recovery faster and achieve more obvious results.

(V) Protection and Assistance Protectors are stationed in scattered areas within the playground to prevent participants from fainting or other emergencies during the exercise.

(VI) Notes: 1. Pay attention to the rhythm of running and the coordination of breathing. 2. Strengthen the strength of your legs and arms, and emphasize landing with the inside of the forefoot. 3. Do more flexibility exercises to strengthen weak muscle groups and balance the development of muscle strength in each part. 4. Practice jogging, medium-speed running, variable-speed running, and specialized running exercises with the upper body kept upright. 5. People with heart disease or myocarditis should not participate in long-distance running. After running 5000 meters and 3000 meters for a period of time, you will experience "extreme" phenomena such as difficulty breathing, chest tightness, weakness in the limbs, and decreased running speed to varying degrees. At this time, you must keep running with tenacious perseverance. You need to increase the depth of your breathing and adjust your running speed appropriately, then the "extreme" phenomenon will be alleviated and the "second breath" will appear. As long as you keep running, this phenomenon will be alleviated after a period of time, and your body functions will be significantly improved. 7. Do not drink too much water during training. After training, drink some salt water.

How do athletes train for long-distance running? Long-distance running, which is performed by athletes, is also a sport that requires a lot of relevant knowledge. Long-distance running training cannot be carried out blindly. Preparations and protective measures should be made first. Before learning, you should first understand the relevant training knowledge, do warm-up exercises and exercise plans in advance, pay attention to the key points of the movements, and then carry out long-distance running training!