Running exercise is now jokingly called the young people's "square dance", more and more young people began to like running this simple and effective way of fitness, and even a few years as one day, more than ten years as one day to adhere to. So what are the skills of long-distance running? The following is my long-distance running campaign for you to carefully organize the skills, I hope you like it.
Long-distance running sports skills
First, after the start, we should strive to seize a favorable position. Immediately after the gun, should run out to the inner edge of the runway tangent direction, so that a curve will run less than 3 meters more. Timely acceleration, pull away, crowded can be appropriate deceleration and change position.
Second, close to the inner edge of the run-in, running on the inside.
Third, reasonably adjust the rhythm of running. Generally run two or three steps a breath, run two or three steps a breath. With the acceleration of the running speed and the emergence of fatigue, the frequency of breathing also increases, you can use the method of running a step a breath, running a step a breath. Exhalation should have a certain depth, about one-third of the lung capacity, and should focus on exhalation, only fully exhale carbon dioxide, can fully inhale oxygen. Breathing generally with the nose and half-open mouth at the same time, winter practice long-distance running or running against the wind, in order to avoid direct stimulation of the throat by cold air and strong airflow, should be the tip of the tongue up, slightly lick the palate.
Fourth, the "pole" processing. Due to the inertia of the internal organs so that the oxygen supply temporarily lags behind the needs of muscle activity, coupled with muscle activity produces a large number of metabolic products can not be transported away in a timely manner. Therefore, after running for a period of time, there will be varying degrees of breathing difficulties, chest tightness, limb weakness, running speed decline, resulting in difficult to continue to run down the feeling, called "pole". Pole is a normal physiological phenomenon when running 800 meters, the degree of its response and the level of training, the size of the intensity of the movement, whether the preparatory activities are sufficiently closely related. Candidates with a high level of training, internal organs and nervous system adaptability, "pole" phenomenon appeared late, light degree, short duration. Adequate preparatory activities can moderate the degree of "pole" reaction. When the "extreme point" occurs, we must insist on running with tenacity. To strengthen the depth of breathing, appropriate adjustment of running speed, so that the "pole" phenomenon will ease, "second breath" will appear.
Fifth, the use of lead, follow the run or speed run. Leader: If you feel that you are the strongest in your group, then you should use the "leader" method. Follow method: If you feel your level is general, you can use the "follow method", follow the run with their own customary step length, so you can relax and save energy. Variable speed method: If you usually training level is good, and commonly used variable speed running method, then you can according to their own sense of speed and rhythm, using "variable speed running" running into.
Sixth, it is best to run in the second and third place when the wind is blowing.
Seven, reasonable distribution of energy. In general, the first lap of 400 meters should not be too fast. But the level of candidates, the first 400 meters slightly faster, the level of low control. To run 600 meters, feel good stamina, should be a little early to send the final sprint.
VIII, grabbing a place and beyond must pay attention to safety and avoid violations.
ix. Grabbing and running into the route. Do not grab the road on the curve over the opponent, otherwise you will be on the outside of the runway to move forward and run more distance at a disadvantage, should be run after the curve into the straight ahead of the opponent is favorable. After entering the curve, try to run along the inside of a course.
X. You can enter the sprint run in the last 150 to 200 meters. Do not be pulled down by the opponent before the start. When sprinting, try your best to increase the swinging arm movement, speed up the pace and increase the stride, and cross the finish line as fast as possible without looking back at the bystanders.
XI, after the finish line as soon as possible to leave the runway, to prevent collision, so as not to be injured, can not immediately go to sit down to rest, after stopping their own activities in the slow activity.
XII, in the 800-meter run should pay attention to the following reasonable tactics. First, in general, when the strength is equal, you should make every effort to fight for the sort of front. Second, there is a clear difference in level, should pay attention to save energy while playing normally. Third, when appearing late, should be based on the previous candidate's race or test results to determine their own exam when the strategy (as long as more than the former can be, do not have to over-exertion). After the development of clinical tactics, should be based on the tactical requirements of repeated training, so that the candidates have a good perception of the speed and rhythm of the 800-meter run, the formation of a better control ability now.
xiii, run 1500, try to follow the first or second behind, so do not feel tired.
Fourteen, in order to achieve results, we must practice hard, do not give up halfway.
Long-distance running movement essentials
1, head and shoulders
Keep the head and shoulders stable. The head should be facing forward, unless the road is uneven, do not probe forward, both eyes looking forward. Shoulders properly relaxed, avoid chest.
2. Arm and hand
The arm swing should be a back-and-forth movement with the shoulder as the axis, and the left and right movements should not exceed the center line of the body. Fingers, wrists and arms should be relaxed, and the angle of the elbow joint is about 90 degrees.
3, torso and hips
From the neck down to the abdomen to remain upright, rather than leaning forward (unless accelerating or uphill) or backward, which is conducive to breathing, maintaining balance and stride length. The torso should not sway from side to side or rise and fall too much. Aggressively feed the hips as you swing the leg forward, and keep the hips rotated and relaxed as you run.
4. Waist
Keep your waist naturally upright, not too straight. The muscles are slightly tense to maintain the posture of the torso, while paying attention to cushioning the impact of the feet on the ground.
5. Thighs and Knees
The thighs and knees are swung forward, not up. Any sideways movement of the leg is redundant and prone to knee injuries, so the thighs should swing forward squarely.
6. Calf and Achilles Tendon
The foot should fall about a foot in front of the body, near the center line. The calf should not straddle too far to avoid strain on the Achilles tendon due to excessive force. At the same time, attention should be paid to the calf muscles and Achilles tendon in the landing cushion, landing calf should be positive backward pick up the ground, so that the body positive forward. In addition, the calf should swing forward in the right direction, and the foot should be facing forward as much as possible, not turned out or backward, otherwise the knee and ankle joints will be easily injured. Footprints can be checked for reference while running on the beach.
7, heel and toe
If the stride is too large, the calf is too far forward, it will land on the heel and produce a braking brake reaction force, which is very damaging to the bones and joints. The correct landing is with the middle of the foot and allows the impact to be quickly dispersed to the whole foot.
Other long-distance running skills
1. long slow running: two times a week, usually Tuesday and Thursday to do, comfortable and non-stop jogging (the fastest speed of the 60-80%), from thirty minutes to start, each time to increase the five minutes, the longest time up to two hours. Running without calculating the distance, only time, everything by the body to decide to feel, to be able to continue to run for an hour, can be changed to once a week and the second training (each running exercise to record the date and time).
2. fast long-distance running: once a week to 80-90% speed running 10-15 kilometers (if you can not run ten kilometers can start from five kilometers, each time to increase half a kilometer to one kilometer, and slowly add to ten kilometers), after this exercise, the speed and muscle strength slowly improve, you can measure the pulse to measure the CRI index, confirming that the progress of the physical (the morning after running, the pulse should be reduced back to seventy-two times below).
3. Interval running, training aerobic and anaerobic muscular endurance, so that you fatigue, but the fastest progress, it is only appropriate to do once a week, can be done on Wednesday (because there are three days to rest, can be expected to return to the Sunday stamina), the method is as follows:
a. Interval time similar to that of the five minutes of running (80% of the above speed, five minutes of rest, you can jogging or walking), repeat five to ten times, each time speed The same.
b. If you run slower and slower, it means that you have to reduce the speed of the first run, so that you can maintain the speed and complete many runs.
c. Intervals should only be done when you are in peak condition.
d. Next time you practice, you can increase your running time or decrease your resting time, so you can run faster and longer than ever before, and your training combinations are endless.
Breathing skills
In life, long-distance running is a very large amount of activity to lose weight, and the duration is very long. As a kind of aerobic exercise, long-distance running skills are also there, in the long-distance running, because the muscle activity is intense, the need for 'oxygen increased, so the breathing rate must be greatly accelerated, in this case, if your breathing is not the right way to master, can not better promote the body's gas exchange and blood circulation, it will be prematurely fatigue, difficult to run through a longer distance. Sometimes, it can also cause inflammation of the respiratory organs, sore throat or cough.
So what to do while long-distance running to be more conducive to fitness? There are a lot of people say, should use the nose to breathe, can not use the mouth to breathe; some people say, the light with the nose breathing is not enough, but also have to use the mouth to breathe, to do the mouth and nose to do. These two statements have a certain reason, but it depends on which stage of the application of long-distance running, but also depends on the speed of the running speed.
Generally speaking, in the beginning of the long-distance running or running very slowly, especially in the winter practice long-distance running or running against the wind, you should use the nose to breathe. Because the nasal cavity is rich in blood vessels, can pass through the air temperature increased some; nasal mucosa secretion of liquid, can improve the air through the humidity; nasal hairs and nasal mucosa secretion, but also can block, remove dust and bacteria, on the respiratory tract to play a certain role in protection. Breathing through the mouth, although you can inhale more air, but a large amount of cold air into the trachea and throat, easy to cause coughing, bronchitis, abdominal pain. Inhalation with the mouth will be the air in the dust and bacteria directly into the body, so it is also easy to cause other diseases
However, in the fitness movement running a certain distance or running acceleration, especially in the long-distance running competition, the amount of ventilation per unit of time than the quiet times to dozens of times, only the nose can not meet the needs of the breath, breathlessness is difficult to, you must be added to the mouth of the breath.
Mouth and nose, it is important to note that you can not open the mouth to breathe, but should be nasal inhalation and mouth breathing, only with the mouth to exhale. Mouth breathing method is: mouth slightly open, gently bite the teeth, tongue rolled up, slightly licked the palate, so that the air from the teeth to squeeze out. When breathing, be careful to do it evenly and rhythmically. Exhalation should be short and strong, with appropriate depth; inhalation should be slow and even.
Breathing should also be closely coordinated with the footwork to better meet the body's need for oxygen, running will feel light and natural. With the method, it should be two steps a breath, and then two steps a breath; or three steps a breath, and then three steps a breath. Midway acceleration or race for the end of the sprint, the depth and rhythm of breathing, with the pace of acceleration and the corresponding deepening, accelerated.
Notes on long-distance running
Warm up before running
Some people are not accustomed to doing warm-up exercises, and running should be done before the foot warm-up and easing movement. As running puts more pressure on the knee joints, it is important to strengthen the warm-up of the knee joints. Warm-up steps:
a. Both hands crossed, toes pointing to the ground alternately active bilateral ankle joints
b. Bending the knee half-squatting, heel lifting, repeat the exercise 3 to 5 times, active bilateral knee joints
c. Alternately elevated and abducted lower limbs, in order to move the hip joints
d. Before and after, the left and right lunge leg pressure, pulling the leg muscles and ligaments
Running Four steps and one breath
Long-distance running is an aerobic metabolic exercise, involved in the circulation of the body's major organs, especially the respiratory system. In the running process, the body's demand for oxygen is increasing, in general, to four steps a breath is appropriate, and try to always maintain this rhythm, but also according to the sportsman's own physiological situation and regulation of the habit of optimal adjustment. In terms of breathing, it is better to breathe through the nose and mouth, and to breathe through the mouth and nose.
Long-distance running at the beginning, because the oxygen supply lags behind the muscle activity needs, so there will be heavy legs, chest tightness, shortness of breath and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel more difficult, you should stop and walk a few hundred meters, such as feeling particularly uncomfortable, you have to stop long-distance running.
Correctly grasp the breathing method when running, is an important part of practicing good middle-distance running, but also to master the running rhythm of middle-distance running and save energy to improve the performance of the key.
After running to stroll
After a long run, some people immediately sit down to rest. The coach reminded that after running, do not stop immediately to rest. After running, the human body all up and down to get activities, should make all parts of the body slowly relax down, it is recommended to run after strolling a few hundred meters, the whole body completely relaxed, and then do some of the strength of the waist, abdomen, legs, arms of the activities.
Winter long-distance running to master the essentials
Winter is a good season for long-distance running exercise, but long-distance running is not simple, there are many essentials to master. Winter temperature is low, long run wearing can not be too thin, especially the upper abdomen to pay attention to warmth. Before running, it is best to drink a glass of water, which can reduce blood concentration and promote blood circulation. Some people are accustomed to start running as soon as they go out, which is not good. Before starting, you should rub your hands, face and ears to avoid frostbite, but also fully active ankle and knee joints, do a good job of warming up.