How to run for long distances
How to run for long distances
Running for long distances is considered popularathletics discipline. Most often it is practiced by those who lead a healthy lifestyle and want to significantly improve their athletic form. Long distances usually include those that are in the range of three to ten thousand meters. To overcome this distance, you need to master the technique of running, put the right breathing and train endurance.
You will need
- Sportswear and footwear.
Instructions
1
Learn the technique of running for long distances. It is important to set your feet correctly when running and rationally push off from the treadmill. During the movement of the foot on the ground you need to put the front part, leaning on the outside. After this, the foot gradually and gradually rolls over its entire surface. With the support on the heel, the running efficiency is significantly reduced.
2
Pay attention to the fact that when pushing awayThe jogging leg should be almost completely straightened. Avoid looking under your feet. Keep your head straight; The view should be directed forward along the road. The body should be kept almost vertically, with a very slight inclination forward.
3
Correctly hold the case, evenly and vigorouslymove your hands. The angle of elbow bending should not be too large. With the back of the hand, the elbow should be slightly rushed to the outside. When the hand moves forward, the brush rotates slightly, moving to the middle of the body. This work of hands makes it possible to increase the frequency of steps.
4
Learn to breathe correctly when you run. The rhythm of breathing should be maximally coordinated with the frequency of the steps. Otherwise, on the last kilometers of a long distance, it will be difficult for you to maintain a uniform breathing. Breathe in long runs should be frequent. This is necessary for the enhanced supply of light oxygen. Improve circulation allows not thoracic, but abdominal breathing during running.
5
Keep track of the pace of the raceyour training and functionality. When signs of fatigue, it is recommended to reduce the speed by jogging or vigorous walking. When the condition is normalized, you can continue running at an average pace, keeping track of the heart rate.
6
To achieve good results in runningRegularly train special and general endurance. The recipe here is one: systematic training, in which the successive passage of the plain sections of the track and upwinds alternates.
7
Complete cross-country workouts with powerexercises designed to develop the muscles of the legs, back and shoulder girdle. Versatile training is perfect for those who expect to show impressive results in running for long distances.
