What are the middle and long distance running training methods?

Middle- and long-distance running is indispensable in our daily life, so it is necessary to master the training methods of middle- and long-distance running. Moreover, we must be cautious and careful during the middle- and long-distance running training, pay attention to the road under our feet, and avoid injuring our legs due to falls. Once we are injured, we can no longer run. Next, let us learn about the training methods of middle- and long-distance running. Those who like running can take a look at it in detail.

It is very important for athletes and coaches to arrange training plans in a planned, scientific and reasonable manner. According to the situation of our school team members and the district competition tasks, we formulate phased training plans around the schedule of the district sports games. The athletes' performance must be within the range that the coach can control. It is not about getting results early or late, but about performing at a high level in the competition. This requires a reasonable and efficient training plan to effectively solve technical problems and reasonably arrange training content and exercise load. In order to improve our school's middle and long distance running training level and sports performance, we have specially formulated a winter vacation middle and long distance running training plan.

1. Exercise of arm swinging in place: Stand with your legs apart, torso naturally straight, arms and lower arms bent to 90 degrees, hands naturally half-clenched, and arms swinging back and forth on both sides. The front swing is slightly inward, not exceeding the midline of the body; the back swing is slightly outward, with the hands reaching the hips.

2. Swing your arms in place and coordinate with waist and hip exercises: Swing your arms in place and coordinate with waist and hip rotation. The waist and hip twist along the vertical axis of the body. When the left arm swings backward, the left hip rotates forward and middle, and the opposite side forms a natural reverse movement.

3. Small step running exercise: The upper body posture is the same as the arm swinging movement in place. The thigh is slightly lifted about 45 degrees, and then pressed down. The calf is naturally straightened forward and downward, and the forefoot quickly digs the ground backward. As the center of gravity moves forward, the ankle joint is actively stretched, and the front of the foot pushes off the ground. Focus on maintaining a high center of gravity and extended hips. ;

4. High-leg walking exercise: The upper body posture is the same as the arm swinging movement in place, with the hips leading the thighs to be horizontal, the calves hanging naturally, the supporting legs fully extended, and attention paid to the coordination of the arms and legs.

5. High-leg running exercise: The upper body posture is the same as the arm swinging movement in place. Transition from high-leg walking to high-leg running, paying attention to the continuity and rhythm of the movements.

6. Wheel running exercise: alternate between legs, fully fold and swing quickly. When the swinging leg is horizontal, the calf is driven by the thigh to do a whipping movement, the front of the foot actively digs into the ground, and the supporting leg is fully extended. Pay attention to the active swinging of both arms.

7. Back-kicking running exercise: When kicking back, fully extend and exert force on the hip, knee, and ankle of the supporting leg, and push off the ground with the toes. Bend the knee of the swinging leg and swing it forward to a horizontal position, with the calf hanging naturally. Pay attention to the coordination of the kicking and swinging of the two legs.

8. Folding running exercise: actively fold the calves and thighs of the swinging legs, swing the thighs forward, fold the calves according to inertia, keep the heels close to the buttocks, keep the upper body upright, and swing the arms in coordination. Pay attention to small steps and fast frequency

By learning the middle- and long-distance running training methods, we can see that running is not as simple as we imagined, but no matter how simple it is, we should seriously understand it, so that we can promote better running. Our body is our own, and before doing any sport, we must consider all the problems.