What are the methods and precautions for long-distance running?

Running is a form of exercise that is very beneficial to human health, and it is not restricted by time and place. You can run in the morning or in the evening, on the playground or in the mountains and forests. All you need is a set of sportswear and a pair of sports shoes. However, running also requires skills, and blindly running will not bring about any health-preserving effects. So, what are the methods and precautions for long-distance running?

Do a good job of preparation before running. The temperature is low in winter, so you should not wear too thin clothes when going out for a morning run, especially the upper abdomen should be kept warm to avoid catching a cold and causing discomfort to the spleen and stomach. It is best to drink a glass of boiled water before going out. Drinking water can not only replenish water and relieve a night of dry mouth, but also reduce blood concentration and promote blood circulation and metabolism.

Some people are used to running as soon as they go out, but this is actually not good. It is best to rub your hands and face, gently massage your ears, and wear gloves to prevent frostbite. Then rotate the left and right ankles respectively and move the knee joints. Finally, take a deep breath and adjust your mental state. Now you can start running.

After mastering the correct method to start running, lean your upper body forward slightly, look straight ahead, and swing your arms naturally with the rhythm of running. Your toes should face straight ahead, and do not form an "eight" shape. Your back push should be powerful, your landing should be gentle, and your movements should be relaxed. There are two ways of landing in long-distance running: one is landing on the forefoot or the outside of the outer palm. This method is fast and effective, but it is more laborious. It is suitable for professional athletes who want to improve their performance; the other is to transition from landing on the entire sole of the foot to pushing off the ground with the forefoot. With this method, the muscles on the back of the legs are relatively relaxed, making running less strenuous, but at a slower speed. This method is suitable for most people and beginners, and is very appropriate for daily fitness.

Breathing is very important during long-distance running. Long-distance running is an aerobic metabolic exercise that involves the circulation of major organs of the human body, especially the respiratory system. During running, the human body's demand for oxygen continues to increase, so you should pay close attention to your breathing rhythm. Generally speaking, you can inhale every two or three steps, and be careful not to let the rhythm fluctuate too much. In terms of breathing method, you should use nasal breathing and mixed mouth and nose breathing. You can press the tongue against the upper palate to avoid direct inhalation of large amounts of cold air and causing irritation to the chest. In long-distance running, since the oxygen supply lags behind the needs of muscle activity, "discomfort" will occur during the running process, making people feel heavy legs, chest tightness, difficulty breathing and not wanting to continue running. At this time, you should slow down your running speed appropriately, adjust your breathing rhythm, and maintain your determination to keep running. Soon, the difficulties will be overcome.

Post-running activities and relaxation Many people are accustomed to going back to rest immediately after running, but this is actually not good. After running, the whole body of the human body is exercised. At this time, further basic quality training can achieve good fitness results. At this time, you can do a set of radio gymnastics, or you can do leg stretching, kicking, stride jumping, vertical jumping, single-leg jumping and high leg raising exercises to develop lower limb strength and improve endurance. After completing the entire exercise, don't rush to rest. You can jump and kick in place. Make sure your whole body is relaxed, your arms shake naturally, and your legs swing naturally back and forth and left and right alternately. Then, lift your knees and bend over, make fists or knife shapes with your hands, and beat your thighs and calves to fully relax your muscles.