Long-distance running is a very beneficial exercise, but if you don't master some skills, you may be in a state of extreme fatigue. Therefore, you must be prepared before long-distance running, and it is most important to master breathing when running.

Do simple warm-up exercises before running.

Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

Long-distance running is best in four steps.

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, it is advisable to take four steps and one breath, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.

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.

There are still hundreds of meters to walk after running.

Some people sit down and have a rest immediately after a long run. Never stop to have a rest after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.

Four types of people are not suitable for long-distance running.

Due to the sudden death of marathon runners, the following people are not suitable for long-distance running.

1. People with latent diseases. These diseases are mainly cardiovascular and cerebrovascular diseases.

Second, there is no physical exercise at ordinary times. If the amount of exercise greatly exceeds the usual load, it will cause excessive exercise tension, which will lead to sudden death or other sports injuries;

Third, mild activities have discomfort symptoms such as chest tightness, headache and dizziness;

Fourth, elderly patients with hypertension and diabetes.

Warm-up steps:

A. Hands akimbo and toes alternately move both ankles.

B. Kneel down, lift your heels, and practice repeatedly for 3 to 5 times to make your knees move.

C. alternately raise and abduct the lower limbs and move the hip joint.

D. leg press front and back, lunge left and right, and stretch leg muscles and ligaments.

2. Running knowledge

(Note at 4 o'clock after running) 1. Don't squat and rest.

If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.

2. Don't take a cold bath (or swim) when sweating profusely.

When sweating after exercise, the capillaries on the body surface dilate and a large amount of heat is emitted in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.

3. Don't "omit" the closing activities.

When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise and walking to relax, which will help to eliminate muscle fatigue and quickly restore your physical strength.

4. Don't be greedy for cold drinks

You will lose a lot of calories during exercise, and it is understandable that you need to replenish it urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.

Only the right way can make you run fast, efficient and not easy to get hurt. Paying attention to some problems after running can reduce the possibility of injury after running. Dear ~ Ah …

3. Common sense of long-distance running in senior high school entrance examination

First aid begins with breathing! Breathing is the key problem in middle and long distance running. Middle and long-distance running is most suitable for the nose and mouth, that is, breathing through the nose and breathing with the mouth slightly open, which can increase the intake of oxygen, because a lot of oxygen needs to be consumed during running. Breathe evenly and rhythmically, neither fast nor slow, otherwise it will disrupt your rhythm and consume a lot of physical energy. Besides breathing, you should also pay attention to jogging and warming up before the game.

Note before the first game:

1. Drink some high-concentration glucose water 30 minutes before the competition (glucose is a monosaccharide, which can be quickly digested and absorbed and directly acts on muscles). Don't drink other drinks. Drink white water when you are thirsty, and don't eat any food 30 minutes before the competition. Remember! !

Don't eat sweets like chocolate on the day of the game, it will make your throat sticky.

3. Know your opponent. Whoever has a high level and good grades should know fairly well. Second, we should be fully prepared. Prepare a comfortable sportswear, and remember that you can't wear new sports shoes, which are easy to rub your feet.

2. Preparatory activities

1. Jog first and sweat a little.

2. Do leg press, press waist, turn around, pat shoulders and other activities. And move related joints, ligaments and muscles.

3. Do two or three 30-meter acceleration runs.

The above content is completed 20 minutes before the competition.

Later time

1. After getting on the runway, do a few vertical jumps in the same place to improve your excitement.

Pay attention to keep your body temperature during this time and don't let your body cool down.

3. Competition time

1. Breathe through your mouth and nose at the same time, and let the air pass through both sides of your tongue, which can moisten the air and prevent the cool wind from blowing straight into your throat.

2. Keep a constant speed and breathe evenly all the time, and keep it in the position of 2-3 if possible. Be careful sitting in the box. If you are not strong enough, don't just follow. After the start of the game, some people started very hard, so such people can't get good grades. Don't follow If the speed is enough, don't touch the ground with your heel, just touch the ground with your forefoot and pedal. Make efforts in the last 400 meters, but make sure that the last 100 meters is not unsustainable, and speed up the swing arm frequency when sprinting.

any other business

1. Upper body posture and swing arm movements

Keep your upper body slightly forward or upright. The head is naturally in a straight line with the body, and the muscles of the abdomen, buttocks, face and neck are slightly relaxed. The swing of the two arms also plays a role in adjusting the step size and step frequency. If you want to switch legs quickly, you have to swing your arms quickly. When swinging, swing back and forth naturally with elbow force with the shoulder joint as the axis. The swing arm must be relaxed.

2. foot movement,

Before the foot touches the ground, the thigh actively presses down with the swinging leg, and the calf naturally swings forward and swings back to touch the ground. Use your heel when landing, and then turn over your whole foot. After your feet touch the ground, you should bend your ankles, knees and hips quickly to complete the cushioning action. After that, straighten completely.

breathe

Ensure the breathing rhythm, inhale in three steps and breathe in three steps, inhale through nostrils, exhale through mouth, exchange gas mainly by inhaling, and exhale fully in each breathing cycle to ensure the required inspiratory volume.

You can listen to music to relax before running, and shout when you are nervous when standing on the runway. When you run, you must relax. When running, you should put your hands in the air. Don't clench your fist, don't clench your teeth and tighten your neck. That will only distract your power distribution.

Break one's limits

In middle and long-distance running, because the supply of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, weakness of limbs and no longer running. This phenomenon is called pole. "This is a normal phenomenon of middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state.

4. Knowledge about running

First of all, you can't run on an empty stomach. Eat less, just a few slices of bread and drink a glass of water.

Don't run too long and too fast at first, step by step, and then increase the length and speed later. Make full preparations before exercise to prevent injury.

It's best to go retrograde on the highway so that you can see the coming cars. Wear proper running shoes to protect your feet.

Don't run in the Woods, plants will release a lot of carbon dioxide after aerobic breathing all night. Don't run in foggy days, there will be a lot of dust in the fog, which is extremely unfavorable for breathing.

Don't stop immediately after running, take a walk and do some relaxation activities after breathing slowly, so that your muscles won't be sore. If you want to lose weight, you must run a long distance. Once you get used to it, you have to lengthen the distance. It doesn't have to be fast, but it takes at least half an hour to lose weight.

At the same time, sit-ups are more effective Don't do too much at first. You'd better take a hot bath after running, and dry your sweat if you can't.

After running, you should replenish water in time, just a few times, and drink light salt water if possible. Step by step, if you can't recover after running for a long time, it's not good. Feeling tired the next day will be counterproductive.

At first, it was difficult to maintain the intensity of running. If you feel breathless and your chest hurts during running, it proves that the intensity is too great.

The heart rate during exercise should be kept at 60%~85% of the maximum heart rate, and the maximum heart rate =220- age.

5. Knowledge about long-distance running

Exercise the heart and lungs at low temperature, breathe correctly and protect the nasal cavity.

Long-distance running in winter doesn't catch a cold (with pictures 1) (new vision of fitness)

Professor Zhao Bin from Hebei Normal University School of Physical Education.

In winter, many people run long distances. As we all know, long-distance running is a systemic exercise, which consumes a lot.

High energy, good exercise effect, and winter long-distance running exercise has more benefits.

Long-distance running can clean up the waste in the body.

When the temperature is low in winter, long-distance running can * * * the body's protective response, accelerate blood circulation and brain blood.

The flow of body fluids improves the brain's ability to regulate the body temperature center, thus supplying more nutrition to the brain and making the brain more and more

Wake up. Persisting in long-distance running in winter can improve the memory function of the brain.

Long-distance running in winter can also enhance the functions of cardiovascular system and respiratory system, and promote muscles, bone marrow and nerves.

The most obvious effect is the awareness of prevention.

Take a risk.

Long-distance running in winter can also clean up harmful substances in the excretion system. According to the measurement, 16 minutes runs for 3.

000 meters or running 5000 meters in 25 minutes can lower cholesterol in the blood. This is very important for different degrees of hyperlipidemia and

Angiosclerosis, coronary heart disease, cerebrovascular disease, etc. It has a good preventive effect.

Besides, long-distance running makes people feel optimistic and comfortable, which helps to increase their appetite.

Strong digestive function, promoting nutrient absorption. Persisting in long-distance running in cold weather also helps to exercise willpower.

Don't wear too thick for long-distance running in winter.

Due to the low temperature in winter, we should pay attention to the following problems during long-distance running.

Be sure to make full preparations before long-distance running. Do some exercises to move your knees, ankles and shoulders.

Or jog for a while, wait for the whole body blood circulation to improve, and then officially run after the upper limbs sweat slightly. no

Don't wear cotton-padded jacket if you wear too much clothes, so as not to burn your underwear and catch a cold when running.

* * * after the wind, causing colds and muscle and joint pain.

Pay attention to the weather for long-distance running in winter. It is foggy in winter. Remember not to exercise in foggy weather, which contains acid, alkali,

Harmful substances such as salt, benzene and amine. After inhaling into the lungs, the alveoli lack oxygen supply, causing chest tightness and breath holding.

In severe cases, it can cause bronchitis or some allergic diseases.

You can't stop immediately after a long run in winter.

It is very important to master the correct breathing method in long-distance running. When you start running, especially when the wind is against you.

Breathe through the nose or mouth when breathing, because the nasal cavity can reduce the impact of cold air on the throat; meanwhile

Mucus in the nasal cavity can filter and purify the air. When running faster, in order to get more oxygen,

You need to breathe through your nose and mouth. The tip of the tongue rolls up slightly to the upper jaw, so that air can flow out of the nasal cavity and between the teeth at the same time.

Inhale. Don't open your mouth to gasp, which may easily cause respiratory muscle fatigue and cough tracheitis.

And abdominal pain. Breathe evenly and rhythmically, twice, twice, or three times, three times.

Step by step.

In addition, when running, you should use the forefoot to land, and it is best to wear rubber shoes with sponge soles to avoid heel pain. transport

During exercise, some sports drinks containing vitamin C should be supplemented several times in small quantities.

After long-distance running in winter, don't stop immediately, but jog for a while, because the blood is concentrated in the lower limbs at this time.

Sudden stop, blood can not fully return to the heart will cause "gravity shock."

Also pay attention to keep warm in time, ensure sleep, and promote fatigue recovery through * * * and hot water bath.

In short, knowing more about winter long-distance running knowledge can reduce the blindness of exercise and make winter long-distance running exercise.

The effect is better.

6. Some common sense of long-distance running

Taking part in long-distance running exercise, wearing inappropriate shoes, unscientific running posture, improper choice of practice venue, and not paying attention to foot health care after practice will all cause foot pain. The following points should be noted.

First, try to choose a soft venue and don't run on a very hard cement floor. When running uphill, land on the ground with the forefoot, lean forward slightly, with a slightly smaller stride, and strengthen the back pedal; When going downhill, lean up and back, touch the ground with the heel first, and then transition to the full palm, and always pay attention to safety, and don't rush inertia to avoid danger.

Second, don't wear hard-soled shoes, try to wear shoes with softer and thicker foundations, preferably rubber shoes. If you want to run on the asphalt road, you must choose a pair of rubber shoes with thick sponge pads as "running shoes". Because people in running, every movement, the soles of the feet have to bear the impact of the ground reaction, this impact is transmitted by the soles of the feet. Because sponge is foam rubber, it has great cushioning performance. When it is impacted by the ground reaction force, it will quickly deform and sag. This deformation consumes most of the impact force, and the impact force transmitted to the runner's sole is greatly reduced. The cushioning effect of the sponge can also make the remaining impact force evenly distributed on the soles of the feet, rather than concentrated at a certain point. Once the impact force is eliminated, the elastic sponge immediately recovers and bulges. Therefore, rubber shoes with thick sponge pads are not easy to get hurt after running. If you wear hard-soled shoes and run on hard roads (asphalt roads) for a long time, it is "playing hardball", and your feet will feel pain after running.

Third, the running posture should be scientific and reasonable. When your feet land, you should avoid the heel landing first. It is necessary to land on the ground with the forefoot and give full play to the elasticity of the arch, so as to play a good buffering role and reduce the resistance when landing. The back pedal of the leg should be stretched, and the cushioning force should be used when the foot touches the ground, not too hard. Running like this makes people feel that their feet are light and elastic, and it can also reduce the burden on their feet and avoid pain.

Fourth, when running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Often soaking feet with hot water can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain. Cultivating the hygienic habit of washing feet often can also have a health care effect on feet.

7. Running knowledge

It is found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; Light exercise within half an hour after meals is the most reasonable. Based on this, several optimal exercise periods can be deduced:

Morning meeting: from morning to breakfast.

Morning session: 2 hours after breakfast to before lunch.

Afternoon: 2 hours after lunch to before dinner.

Evening session: 2 hours after dinner to bedtime.

Early exercise can lower blood sugar.

Exercise in the above periods has advantages and disadvantages. For example, in the morning, when the human body performs strenuous exercise, it can stimulate the sympathetic nerve. This rapid change can cause a series of changes in the body and affect the mental state of the whole day, which is good for health.

Hurt. In addition, at this time, blood sugar is at a low level, and exercise consumes a lot of blood sugar, which easily leads to hypoglycemia. Afternoon sports are influenced by objective factors such as work, work and housework.

Modern sports physiology research shows that the highest and lowest points of human physical strength are controlled by the "biological clock" of the human body and generally reach the peak in the evening. For example, the lowest point of oxygen absorbed by the body is at 6 pm; heartbeat

And the body's sense of smell, touch and vision are also the most sensitive between 5 and 7 o'clock. So, on the whole, the effect of exercise at night is better.

In addition, the hormone activity of the human body is also in a good state between 5 pm and 7 pm, and the body's adaptability and nerve sensitivity are also the best. Therefore, experts advocate exercise in the evening, but in the evening

Duan, pay attention to the intensity of exercise, otherwise the intensity is too large, it will excite the sympathetic nerve and make you unable to sleep ~ ~ ~ If you want to lose weight, you'd better exercise at night. Exercise at night can help food digest faster and prevent fat from accumulating in the body.

Inside. But no matter the intensity is high or low, the nervous system will be in an excited state, so go to sleep after 1 hour.

Exercise and drinking water are also learned.

Need to be reminded that no matter when you choose to exercise, drinking water is a key detail that cannot be ignored. People who do morning exercises should drink some water every 20 minutes and drink 120 ml at a time. Exercise in the afternoon and evening.

Exercise is more intense than in the morning, and the body consumes more energy and water. Need to replenish 200 ml of water. At the same time, we can't wait until we feel thirsty to drink water. At this time, our bodies are already short of water. In addition, the most after exercise.

Well, don't binge drink, drink bit by bit to reduce the burden on your heart. We can also prepare some salty sugar water, honey water or sports drinks to help restore physical strength.