Long-distance running is considered to be a popular track and field discipline.
Most often it is practiced by those who lead a healthy lifestyle and want to improve their physical shape.
For long distances generally include those which are in the range of three to ten thousand meters.
To overcome this distance, you need to master the technique of running, put proper breathing and train endurance.
You will need
- Sports clothing and footwear.
Master the technique of running long distances. It is important to put the foot while running and efficiently build on the treadmill. During the movement of the foot on the ground need to put the front part, relying on the outside. After this stop smoothly and gradually rolls over their entire surface. When relying on the heel running efficiency is significantly reduced.
Note that the repulsionjogging leg should be almost fully extended. Do not look at his feet. Keep your head rovno- opinion should be directed forward in the direction of travel. The body should be held almost vertically, with a very slight inclination forward.
Holding your body evenly and vigorouslymove your hands. The angle of bending the arms at the elbows should not be too large. In abduction hands back a little elbow should aspire to the outside. When moving your arms forward brush rotates slightly inside, moving to the middle of the body. This work makes it possible to hand increase the frequency steps.
Learn how to breathe while running. respiratory rate should be matched to the maximum degree of frequency steps. Otherwise, the last kilometers long run it will be difficult to maintain regular breathing. Breathe at long run should be frequently. This is necessary for the power supply of the lungs with oxygen. Improve blood circulation does not allow breast and abdominal breathing while running.
Make sure to match the pace of runningyour preparation and functionality. If there are signs of fatigue advisable to reduce speed, go to jogging or brisk walking. When the state is normal, you can continue running at a moderate pace, watching the heart rate.
To achieve good results in the raceRegular train special and general endurance. The recipe here is one: systematic training, which alternates serial passage flat land tracks and lifts.
Complete cross-country training forceexercises to develop leg muscles, back and shoulder area. Versatile training is the best suited for those who are looking forward to show impressive results in long-distance running.