As a systemic exercise program, long-distance running has played a positive role in enhancing people's cardiopulmonary function, adjusting the body's temperature center, strengthening the body, and tempering the will. There is no doubt about the benefits of long-distance running. Before entering the long-distance running, it is necessary to know about fitness ABC.
Long-distance running and fitness is a highly professional technical job. In order to achieve a multiplier effect, the basic knowledge of long-distance running should be clearly understood. The long-distance running that seems to be simple and has a lot of advantages is not treated with a scientific attitude. It is difficult to avoid the cases that are contrary to wishes.
Special people must be cautious: Any sport has certain risks, and long-distance running is also true. Elderly patients with chronic diseases are best not to participate in long-distance running. The physical consumption of long-distance running is far more than short-distance jogging. Patients with severe arrhythmia and hypertensive patients due to various reasons should exercise caution when taking part in long-distance running. Diabetes patients cannot run fast , so as to avoid hypoglycemia; a fever caused by whatever reason, it should be suspended long-distance running, avoiding the consequent myocarditis and other serious heart problems, the general should be improved after a cold steady, gradual recovery exercise.
Step by step, not forgetting: There is no previous basis for long-distance running, more than 10 kilometers of marathon or even long-distance running, you must not rely on momentary courage to fight, but should have a good basis for early running. In general, we can start from a jog of 3 to 5 kilometers and gradually reach the ability to run long distances. If you ask professional athletes or amateurs participating in marathon events, we can almost understand how they step by step to improve their long-distance running ability. If you do not accumulate gradually and participate in long-distance races only by emotional impulses, the negative effects will be difficult to avoid.
Scientific treatment is very important: Preparation before running is indispensable, especially when the temperature in the early morning sun is low, the body's blood circulation is relatively slow, and the sudden movement during departure will increase the heart load. It is recommended to drink warm boiled water before starting. Every joint of the human body needs proper warm-up activities to adjust, and this should be remembered before each long-distance running. Long-distance running is aerobic exercise, so pay attention to the rhythm of breathing. Under normal circumstances, you can use mouth and nose mixed breathing method, in the long-distance running process, the two feet should be gentle landing, action should be relaxed. For beginners, running can be done with full-foot landing, because the back muscles of the legs are more relaxed and effortless. Relaxation after long-distance running is also indispensable. Some runners are accustomed to sit and rest immediately after long-distance running . These habits make it difficult to eliminate the accumulation of lactic acid produced by exercise. Fatigue is not easy to eliminate. After long-distance running, you should maintain a distance to jog or do relaxation exercises. If you can take a hot bath, the effect will be better.
The “extreme†of long-distance running are different: long-distance runners will appear “poleâ€, but the time difference of each person’s “pole†is different. This is a normal physiological phenomenon. After a long period of exercise, it gradually adapts. After the "pole" appears, adjust the running speed and adjust the breathing rhythm. Once the “pole†is broken, the human body's motor function will be improved and it will reach the “second breath†stage of exercise physiology.
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