What are the training methods for long-distance running?

As one of the many sports, long-distance running brings many advantages to our body. On the one hand, it exercises our will, and on the other hand, it exercises our body, can correct the cervical spine, and can also exercise our cardiopulmonary function. However, there are also training methods in the process of long-distance running. So what are the training methods for long-distance running? Let’s take a look together!

1. After the start, strive to seize a favorable position. When running out immediately after the gun is fired, you should run in the direction of the tangent of the inner edge of the runway. This way you will run 3 meters less around a curve. Accelerate and pull away at the right time; slow down and change positions appropriately when there are too many people.

2. Run close to the inner edge and run on the inside.

3. Adjust the running rhythm reasonably. Generally, you should exhale after running two or three steps, and inhale after running two or three steps. As the running speed increases and fatigue sets in, the breathing frequency also increases. You can adopt the method of exhaling after each step and inhaling after each step. Exhalation should have a certain depth, accounting for about one-third of lung capacity, and emphasis should be placed on exhaling. Only by fully exhaling carbon dioxide can you fully inhale oxygen. Breathing is generally done through the nose and half-open mouth at the same time. When doing long-distance running or running against the wind in winter, in order to avoid direct stimulation of the throat by cold air and strong airflow, the tip of the tongue should be raised and the upper palate should be lightly licked.

4. Dealing with “extreme points”. Due to the inertia of internal organs, the oxygen supply temporarily lags behind the needs of muscle activity, and muscle activity produces a large amount of metabolic products that cannot be transported away in time. Therefore, after running for a period of time, you will experience varying degrees of difficulty breathing, chest tightness, weakness in the limbs, and a decrease in running speed, and you will feel that it is difficult to continue running, which is called the "extreme point." The extreme point is a normal physiological phenomenon during the 800-meter run. The degree of reaction is closely related to the level of training, the intensity of exercise, and whether the warm-up is sufficient. For candidates with high training levels, their internal organs and nervous systems are highly adaptable, and the "peak" phenomenon appears later, is milder and shorter in duration. Adequate warm-up can alleviate the degree of "extreme" reaction. When the "peak" occurs, you must keep running with tenacious perseverance. You need to increase the depth of your breathing and adjust your running speed appropriately, so that the "extreme" phenomenon will be alleviated and the "second breath" will appear.

5. Whether to lead, follow or run at a variable speed. Leading method: If you feel that you are the strongest in your group, then you can use the "leading method". Following method: If you feel that your level is average, you can use the "following method". When following running, you should use the stride length you are accustomed to, so that you can relax and save energy. Variable speed method: If you have a good training level and often use variable speed running, then you can use "variable speed running" according to your sense of speed and rhythm.

The above is the training method for long-distance running. If you want to improve your long-distance running skills, you should exercise unremittingly. You can't fish for three days and dry the net for two days. You need to exercise every day to slowly improve your long-distance running skills. People who regularly exercise long-distance running will be particularly healthy, so this is a very healthy exercise method.