What skills do you need to master in winter long-distance running training?

Different seasons have different temperatures and weather. Different training can help our body stay healthy, and we can also do long-term exercise in winter. Long-distance running, as a competitive event, is popular with many people. However, long-distance running training can also be carried out in extremely harsh winter environments. So let us now learn about what skills are needed for long-distance running training in winter?

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.

3. Run on the way

★Upper body posture: The correct upper body posture is upright or slightly leaning forward, with the head natural, eyes looking level, and the muscles of the face and neck relaxed. (As shown in the picture).

★Leg movements: Running speed is determined by stride length and stride frequency.

★ Pushing back and swinging forward: In a running cycle, when the body's center of gravity moves past the support point, the push-back and swing-forward movements begin. When the swinging leg swings forward through the vertical part of the body, the joints of the supporting leg should be stretched quickly, first stretching the hip joint, then quickly and forcefully stretching the knee and ankle joints. At the end of the back kick, the legs are almost straight or extended. The stretch should be short so that you can swing your leg forward in time after the stretch.

★Leap: After the back leg pushes off the ground, the body enters the leap period. When the thigh of the backward kicking leg begins to swing forward, the calf swings up naturally due to inertia, and the knee joint bends, forming a folded calf and calf posture.

★Foot landing and cushioning: When the thigh of the swinging leg begins to fall, the knee joint will naturally straighten and land on the forefoot (as shown in the picture).

★Arm swinging movement: During middle and long distance running, the arms should be slightly away from the torso, with the elbows naturally bent, and the arms should swing naturally back and forth with the shoulders as the axis. The swing amplitude should be appropriate.

More than half of the running distance is on the curve. The technique of curve running is basically the same as that of sprinting, but the range of motion and degree of force are smaller.

What skills do you need to master for long-distance running training in winter? The above has been answered in detail. Only after you have mastered the techniques can you breathe more evenly during exercise and achieve good physical exercise effects. Otherwise the purpose of exercise will not be achieved. Finally, I wish you all good health.