How to train for a long distance run in one month

Among the many events in the sports games, long-distance running is one of them. It requires very high physical abilities, which requires our cardiopulmonary function to reach a certain level. People with poor cardiopulmonary function are not suitable for long-distance running training. In long-distance running training, many methods and techniques must be mastered so that the effectiveness of long-distance running can be brought into play. Friends who regularly do long-distance running training can not only exercise their cardiopulmonary function, but also strengthen their body. So do you know how to do long-distance running training for a month?

1. Head and Shoulders

Keep your head and shoulders steady. Keep your head facing forward, do not lean forward unless the road is uneven, and keep your eyes focused straight ahead. Relax your shoulders and avoid hunching your chest.

2. Arms and hands

The arm swing should be a forward and backward movement with the shoulder as the axis, and the left and right movement range should not exceed the midline of the body. The fingers, wrists and arms should be relaxed, with the elbow angle at approximately 90 degrees.

3. Trunk and hip

Keeping your body upright from the neck to the abdomen, rather than leaning forward (unless accelerating or going uphill) or backward, is beneficial for breathing, maintaining balance, and stride. Don't let your torso rock side to side or move up and down too much. Actively push your hips forward when swinging your legs forward, and pay attention to rotating and relaxing your hips when running.

4. Waist

Keep your waist naturally upright, not too straight. Keep your muscles slightly tense to maintain your torso posture while paying attention to cushioning the impact of your feet landing.

5. Thighs and knees

Swing your thighs and knees forward instead of lifting them up. Any lateral movement of the leg is unnecessary and can easily cause knee injury, so the forward swing of the thigh should be straight.

6. Calf and Achilles tendon

Your feet should be about a foot in front of your body, close to your midline. The calf should not be crossed too far to avoid strain on the Achilles tendon due to excessive force. At the same time, pay attention to the cushioning of the calf muscles and Achilles tendon when landing. When landing, the calf should actively dig into the ground backwards to make the body move forward actively. In addition, the calf should be swung forward in the correct direction, and the foot should be facing forward as much as possible, not turned outward or backward, otherwise the knee and ankle joints may be easily injured. You can check your footprints for reference when running on the beach.

7. Heel and toe

If the stride is too large and the calf is extended too far forward, the heel will touch the ground, creating a braking reaction force that can cause severe damage to the bones and joints. The correct way to land is to land with the middle of your foot and allow the impact force to be quickly distributed to the entire sole of your foot.

The above are the specific methods of how to exercise for a month's long-distance running training. We must master the skills and methods so that we can enhance the benefits of exercise to our body. Otherwise, it will have the opposite effect. Here the editor would like to remind everyone that during the exercise process, you must pay attention to some small details. Safety is the most important thing.