What are the precautions for medium and long distance running?

As a kind of physical exercise, middle- and long-distance running has gradually been accepted by many people. First of all, the distance of middle- and long-distance running is shorter than that of long-distance running, but longer than that of short-distance running. Middle- and long-distance running tests not only our speed, but also the endurance of athletes. Middle- and long-distance running requires certain methods and techniques. Now, let me explain what are the precautions for middle- and long-distance running!

1. It is very important to do some warm-up exercises. Don't worry about expending your energy. The warm-up doesn't need to be fast, but it should warm your body up. You can also drink some glucose, and chocolate is also a good choice.

2. After the start, follow the main group and try to run in the front position, but don't take the lead, and don't fall behind to save energy, otherwise it will be difficult to catch up later. It is best to find a companion who runs slightly faster than you and try your best to follow him.

3. Rhythm is very important when running. Don't run fast sometimes and slow sometimes. Control your breathing and make it even. Take bigger steps. Try to keep the same pace throughout the run (a good rhythm will make long runs easier. It is also important not to walk while running.

4. When it comes to the last hundred meters or tens of meters, you can sprint. This does not contradict the previous point because this is the most critical time. If you don't have the energy to sprint, then maintain your original speed and persevere to the finish line.

5. You cannot stop to rest after running, and you cannot lie down or sit down immediately. After running, the whole body is exercised, and all parts of the body should be slowly relaxed. It is recommended to walk for a few hundred meters after running, and then do some exercises of the waist, abdomen, legs and arms within your ability after the whole body is completely relaxed.

6. Wear lighter running shoes during the competition. It is best not to wear basketball shoes or sneakers. Not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes. The most suitable shoes are those that have been worn for a while and fit your feet but are not too worn out.

Correct action explanation

breathe

Middle and long distance running covers long distances, consumes a lot of energy, and requires a lot of oxygen. Therefore, it is crucial to master the correct breathing method. Middle and long-distance running consumes a lot of energy, and the body will produce a certain amount of oxygen debt. In order to meet the body's demand for oxygen, breathing must have a certain frequency and depth, and must also be coordinated with the rhythm of running. Generally, it is adopted to inhale once every two steps, and exhale once every two steps. If the individual cardiopulmonary function is good, it can inhale once every three steps, and exhale once every three steps. Breathing is done through the mouth. As the speed increases and fatigue sets in, the breathing rate increases.

Start and accelerate after the start

①Standing start:

When everyone is in position, the athlete walks from the assembly line to the starting line, with their feet apart, placing the strong leg in front, with the front toe close to the back edge of the starting line, and the back foot about one foot away from the front foot. The two feet are naturally apart from each other, the upper body leans forward, the knees are bent, the arms are placed one in front and one behind, and the body's center of gravity is mainly on the front foot. Maintain a stable posture and concentrate on listening for the gunshot.

② Acceleration after the start:

After the start, the upper body should remain leaning forward, with toes touching the ground. The legs should push off the ground, swing forward, and swing both arms quickly and actively. Gradually increase the pace and speed. As the acceleration phase lengthens, the upper body should be gradually lifted up and enter the mid-run stage. The length and speed of the acceleration section should be determined according to personal characteristics, tactical needs and on-site conditions.

Running

① Straight running technique

: When running on a straight track, the two feet are required to run along parallel lines, the legs are neither lifted inwards nor outwards, and they are moved straight forward, with the forefoot of both feet digging the ground.

② Corner running technique:

When running on a curve, you are required to place the outside of the left forefoot and the inside of the right forefoot on the ground, abduct the left knee and bend the right knee inward, tilt the body's center of gravity inward and coordinate the force. The faster the speed, the greater the tilt angle, and the swing of the right arm is slightly larger than that of the left arm.

Sprint

Sprint running is an accelerated run for a certain distance before the finish line. . The main task is to use all your strength, overcome fatigue, and strive to achieve good results in the final stage. The technical characteristics are to speed up the arm swing speed and increase the swing amplitude while coordinating the leg movements to increase the frequency. The distance of the sprint run depends on one's physical condition, tactical requirements and on-the-spot situation. When crossing the finish line, lean your torso forward one step before approaching the finish line and make a finishing move.

The above is a detailed introduction to the running stride of middle and long distance running. In order to reduce the stress during exercise, the editor recommends that you do sufficient warm-up exercises before exercise, which will help you get into the state better and run faster during middle and long distance running. I hope the above information can help you.