How to train for long distance running?

Long-distance running is a very interesting activity in our daily life. The training method is very unique. First of all, breathing training is needed, and physical fitness must be strengthened. Long-distance running can greatly help the cardiopulmonary function of people. It can regulate our breathing and make us live healthier. Now I will explain to you how to train for long-distance running!

1. Consciously hold your breath and then practice breathing heavily

In teaching middle- and long-distance running, I found that some students often experience unconscious tension in their bodies when they first start practicing, which leads to poor breathing and tension in the chest and muscles. The heart, lungs and other organs in the chest cavity are compressed, causing them to hold their breath, and then they run with heavy breathing. From a physiological point of view, holding your breath and gasping for breath will increase intrathoracic pressure, hinder venous blood return, and reduce cardiac output. Moreover, holding your breath and panting can reflexively keep your muscles tense, limiting the exchange between tissues. Especially in the case of insufficient oxygen metabolism, tissue hypoxia is aggravated, and the lactic acid concentration in the muscles increases rapidly, causing the body to fatigue prematurely and affecting the effect of training. In addition, since students are just starting out, it is easy to affect the specifications of their body movements, the continuity of their movements, and their running speed.

2. Poor sense of rhythm in footwork and breathing

During the teaching process, most students were unable to coordinate their breathing and steps while running, their movements were uncoordinated during practice, and they looked very tired after a training session. There are generally two ways to breathe while running: inhale once per step and exhale once per step and inhale once per two steps and exhale once per two steps. This action involves whether the rhythm between breathing and steps is consistent. Some students are not proficient enough in the beginning and have a poor sense of rhythm. In addition, they do not inhale deeply and do not exhale enough. When running, they inhale quickly and move slowly, causing the steps and breathing to be inconsistent, ultimately leading to heavy breathing and loss of rhythm when running.

Long-distance running in winter is good for breathing through the mouth and nose

Long-distance running requires endurance, and correct breathing must be used to avoid getting tired easily. Correctly mastering the breathing method while running is an important part of practicing middle- and long-distance running. It is also the key to mastering the running rhythm of middle- and long-distance running and saving energy to improve performance. You should learn to use both your mouth and nose during long-distance running.

Although breathing through the nose helps to ensure the temperature and cleanliness of the air, if the breathing is deep and rapid, breathing through the nose alone cannot meet the body's needs. At this time, you need to use your mouth to assist breathing, but don't open your mouth too wide. You can keep it half open and let the tip of your tongue close to the upper palate to prevent the throat from being too dry. At the same time, it can reduce sore throat, chest pain or abdominal pain caused by inhaling large amounts of cold air.

The above are detailed answers to how to train for long-distance running. After my explanation, I hope everyone can choose the long-distance running environment according to their own conditions and the surrounding environment. At the same time, they should also pay attention to certain methods and techniques. For example, in terms of breathing, they should pay attention to the rhythm of breathing and steps. Only reasonable exercise methods can achieve physical health.