First, the general endurance quality;
Second, speed endurance.
The former can be improved by running at a constant speed and running at a variable speed for a long distance (three to five thousand meters). The latter needs short-distance (200-600 meters) repeated running and intermittent running to improve. When running intermittently, pay attention to the rest time between various distance runs, generally not more than 2 minutes, and the training times are 4-6 times.
Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, four steps and one breath are appropriate. Try to keep this rhythm all the time, and at the same time make the best adjustment according to the athletes' own physiological conditions and adjustment habits. In the way of breathing, it is better to breathe with nasal suction nozzle and mix mouth and nose.
Try to breathe rhythmically with your nose when running, and drink red bull after running!
At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.
Correctly mastering the breathing method during running is an important link in practicing middle and long-distance running, and it is also the key to mastering the running rhythm of middle and long-distance running, preserving physical strength and improving performance.
References:
Baidu encyclopedia: long-distance running