Long distance running is considered a popular athletics discipline. Most often it is practiced by those who lead a healthy lifestyle and want to significantly improve their sports form. Long distances usually include those that are in the range from three to ten thousand meters. To overcome this distance, you will need to master the technique of running, set the correct breathing and train endurance.
It is necessary
Sportswear and footwear
Instructions
Step 1
Learn long-distance running techniques. It is important to place your feet correctly when running and rationally push off from the treadmill. During movement, the foot should be placed on the ground with the front part, leaning on the outside. After that, the foot smoothly and gradually rolls over its entire surface. Running on the heel decreases significantly.
Step 2
Note that the jogging leg should be almost fully extended when taking off. Avoid looking at your feet. Keep your head straight; the gaze should be directed forward in the direction of travel. The body should be held almost upright, with a very slight forward bend.
Step 3
Hold the body correctly, move your hands evenly and vigorously. The angle of flexion of the arms at the elbows should not be too large. When pulling the hand back, the elbow should rush slightly outward. When the hand moves forward, the hand turns slightly inward, moving towards the middle of the body. This hand work makes it possible to increase the frequency of steps.
Step 4
Learn to breathe properly while running. The breathing rhythm should be matched as much as possible with the cadence. Otherwise, it will be difficult for you to maintain uniform breathing in the last kilometers of a long distance. You should breathe frequently when running for a long time. This is necessary for an increased supply of oxygen to the lungs. It is not chest, but abdominal breathing while running to improve blood circulation.
Step 5
Be sure to match your running pace to your fitness and functionality. For signs of fatigue, it is recommended to slow down by jogging or vigorous walking. When the condition returns to normal, you can continue running at an average pace, monitoring the heart rate.
Step 6
To achieve good running results, train your special and general endurance regularly. There is only one recipe: systematic training, in which successive passage of flat sections of the route and ascents alternates.
Step 7
Complement your running workouts with strength training exercises to develop your leg, back, and shoulder muscles. Versatile training is perfect for those who expect to show impressive results in long-distance running.
