What are some things to pay attention to before long-distance running?

Long-distance running is one of the events in our annual sports meet when we were students. Of course, in daily life, sometimes we also run long distances to exercise our bodies. However, many people ignore the precautions before long-distance running. This is wrong. Since long-distance running consumes a lot of physical energy, it is easy to have some problems in the process. Next, let us learn about the precautions before long-distance running.

First of all, you need to prepare well before a long run. The temperature is low in winter, so you should not wear too thin clothes when running long distances, especially you should pay attention to keeping the upper abdomen warm. It is best to drink a glass of boiled water before long-distance running, which can lower blood concentration and promote blood circulation. Some people are in the habit of running as soon as they go out, which is not good. Before starting a run, you should rub your hands, face and ears to avoid frostbite. You should also fully move your ankles and knees and do warm-up exercises.

When starting to run, lean your upper body forward slightly, look straight ahead, swing your arms naturally with the rhythm of your running, point your toes straight ahead, push back forcefully, land gently, and keep your movements relaxed.

Long-distance running is an aerobic exercise. During running, the human body's demand for oxygen continues to increase, so you should pay attention to your breathing rhythm. Generally speaking, you can inhale every two steps or three steps, and the rhythm should not fluctuate too much. In terms of breathing methods, you should use a combination of nasal breathing and oral and nasal breathing, and you can use your tongue to press against the upper palate to avoid direct inhalation of large amounts of cold air and causing irritation to the chest.

Many people are accustomed to resting immediately after long-distance running. In fact, this is not a good thing. After running, the whole body of the human body is exercised. At this time, further basic quality training, such as radio gymnastics, or stretching, kicking, jumping on the spot, etc., can make the exercise more effective.

Middle and long distance running requires a constant speed throughout the running process. Generally speaking, running at a steady pace is the best, but you can also make a sprint at the end. According to your training level, you should sprint hard at the start of the race. Don't panic. You will slow down after running for a few dozen meters. Then, maintain your own speed, and it is best to follow, that is, keep up with someone who is at a similar level as you. Pay attention to your breathing, exhale after three steps and inhale after three steps. Just run three steps forward, keep inhaling, then run three steps again, keep exhaling. If you are short of breath and cannot do it, change to two steps, one exhalation and two steps, one inhalation. Note: Don’t open your mouth too wide, otherwise, the cold air will cause stomachache. If it is a standard 400-meter race, it is two and a half laps. In the last 200 meters, you must use all your strength to rush forward. At this time, you can breathe deeply until you cross the finish line. You will definitely get good results.

The precautions before long-distance running are something that each of us should know, whether we are teenagers or middle-aged people. Because long-distance running is a physical activity that we often carry out in our daily lives, it is very necessary to understand this aspect. Of course, long-distance running is good, but we must pay attention to our own problems and avoid unnecessary trouble due to some reasons.