What are the techniques for long-distance running?

As a kind of exercise in daily life, long-distance running can exercise my endurance on the one hand, and enhance our cardiopulmonary function on the other hand. It is said that long-distance running is a very healthy sport that can enhance the body. Long-distance running also requires certain methods and techniques. Let us learn about what are the long-distance running techniques? I hope this can be helpful to everyone.

Landing cushioning

If you have carefully observed other people running, you will find that many people land with the entire sole of their feet on the ground, and the sound when they land is relatively loud. The correct way to do it is that when you run and land in the air, the middle foot should touch the ground first, and the sole of the foot should not touch the ground. This is a kind of protection for the ankles and knees to prevent the occurrence of periostitis.

Swing arm

Arm swinging is to maintain the body's balance and coordination during running, making the body swing more naturally and more in line with the rhythm of human movement. When swinging your arms, just remember not to expose your elbows in front and your hands behind, and swing them naturally with your steps.

Keep your head up and your chest out

Running is about keeping your head up and your chest out, which helps improve your body's respiratory and circulatory systems and establish a normal memory state. Because when you are running, your body is constantly consuming energy and is prone to fatigue. At this time, if you can use your will to straighten your spine, then it is actually very simple to improve your hunchback condition.

breathe

The breathing during running is deep and long. Generally, you inhale through the nose and exhale through the mouth. When your physical strength decreases seriously, you can inhale through the mouth and exhale through the mouth.

Heart rate

Jogging, as a health-preserving aerobic exercise, should be distinguished from fast running. Generally speaking, the heart rate rhythm that is most suitable for physical exercise is: (220-age)×about 60%. You can take appropriate measurements when running.

Head and Shoulders

Keep your head and shoulders stable. The head should look forward, with the chin slightly retracted but not lowered. When running, first relax and let your shoulders drop, then raise them as high as possible, pause, return to the original position and repeat.

Arms and hands

Your hands should be slightly clenched, with your arms bent to about 90 degrees, and swinging naturally back and forth. Be careful not to expose the elbow of the arm facing forward, and not to expose the hand of the arm facing backward.

leg

Use your thighs to drive your calves, with your knees pointing toward your toes. Lift them to a reasonable height, then lower them and repeat.

The above is a detailed answer to long-distance running skills. In the process of long-distance running, you must master certain methods and techniques, and at the same time pay attention to your own physical safety. Long-distance running is a very difficult process. You must exercise regularly to improve your sports skills. Here the editor also wants to encourage everyone to persevere and not give up halfway.