How to run fast in long distance running?

There are many benefits of long-distance running. After dinner, people usually do some running, which is conducive to better digestion. Of course, this kind of running is more casual. So when we want to compete, we will consider the long-distance running skills and how to run fast. Only by mastering these can we be more sure and confident in the competition. Next, let us learn about the long-distance running skills and how to run fast?

1. Build endurance

Ways to exercise endurance include walking, jogging, swimming, cycling, rowing, mountain climbing and certain ball games. You can also use methods such as running in place, skipping rope, climbing stairs, etc. depending on local conditions.

Endurance training can be divided into aerobic endurance and anaerobic endurance. Aerobic endurance exercises include long-distance running, swimming, mountain climbing, aerobics, etc. Anaerobic endurance sports include explosive movements such as sprinting, high jump, long jump, etc.

2. Accumulate strength

People with poor explosive power should pay attention to shortening the exercise distance. Taking long-distance running as an example, you can start with 500 meters a day and gradually transition to 800 meters, 1000 meters, and so on. Exercises include pull-ups, push-ups, squats, step jumping, fast running, etc. You can also use dumbbells, pull-up bars and other equipment.

3. Lift your chest and swing your arms

Because during running, the human body is constantly consuming energy and is prone to fatigue. At this time, if you can keep your head up and chest out, it will be very helpful to improve the hunchback condition, improve the body's respiratory and circulatory systems, and establish a normal memory state.

Swinging your arms back and forth while running can help maintain your body's balance and coordination and make your body swing more naturally. When swinging your arms, make sure your hands are not missing in the front and your elbows are not missing in the back, and your body should swing naturally with your steps. Pay attention to your running posture, lean forward, and swing your arms back and forth. Many people often swing their arms left and right. Avoid swaying left and right while running.

The speed depends on the stride and frequency. The frequency is difficult to increase, so you should try to increase the stride. You can adjust it by maximizing the arm swing amplitude.

4. Inhale through nose and exhale through mouth

The breathing during running is deep and long. Generally, you inhale through the nose and exhale through the mouth. If your physical strength is seriously reduced, you can inhale through the mouth and exhale through the mouth.

5. Landing cushioning

Many people land with the entire sole of their foot when running, and the sound when they land is relatively loud. The correct action is to land with the heel first and then the entire sole of the foot. This is a protection for the ankles and knees, preventing the occurrence of periostitis.

6. Run on the curve

In order to overcome centrifugal force, the whole body should lean inward when running in a curve. When the swing leg swings forward, the left knee should be slightly extended outward and the front of the foot should touch the ground with the outside of the foot. Bend your right knee slightly inward and place the inside of your foot on the ground. At the same time, increase the swing of your right leg forward. When swinging your arms while running on a curve, the left arm should swing slightly smaller and swing back and forth close to the side of the body. The right arm swings with a slightly larger amplitude and force, and when swinging forward it moves slightly forward to the left, and when swinging backward the elbow joint moves slightly outward.

The question of how to run fast in long-distance running is not difficult to answer. The main thing is whether people can master the method correctly and then carry out gradual training. Of course, long-distance running pays more attention to one's physical fitness. If you have some physical illness, it is best not to participate in long-distance running to avoid a series of problems caused by long-distance running.