Running for long distances is considered a popular track and field 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 range from three to ten thousand meters.
To overcome this distance, you will need to master the technique of running, put the right breath and train endurance.
You will need
- Sportswear and footwear.
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.
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 - look should be pointed forward along the way. The body should be kept almost vertically, with a very slight inclination forward.
Correctly hold the case, evenly and vigorouslyMove your hands. The angle of elbow bending should not be too large. With the retraction of the arm back, the elbow should be slightly rushed to the outside. When the hand moves forward, the brush slightly rotates inwards, moving to the middle of the body. This work of hands makes it possible to increase the frequency of steps.
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. Breathing during long runs should be frequent. This is necessary for the intensive supply of light oxygen. Improve circulation allows not thoracic, but abdominal breathing during running.
Ensure that the pace of run matchesYour 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.
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.
Supplement your running training with powerExercises designed to develop the muscles of the legs, back and shoulder girdle. Multifaceted training suits best for those who expect to show impressive results in running for long distances.