How To Make A Long-Distance Running Plan And Share The Experience And Skills Of Long-Distance Runners

Abstract: long distance runners are different from public runners. Long distance runners need better skills to complete the competition, and long-distance running skills need an excellent physical strength to support. Strong muscle strength and good endurance are indeed very important, but physical training is far more than that. What are the training methods and skills of long-distance running? Now let’s take a look

I. basic skills training of long-distance running

1. Resume running

The recovery distance is relatively short, and run at the easiest pace. It can be used as both a warm-up and a relaxation. Resuming running will not affect your main training tasks in the future. Its role is to let you accumulate a little amount of running. And in interval training, you have to take a recovery run after the sprint. The key to resuming running is to be slow and comfortable, so that your previous fatigue will not affect your subsequent training

2. Basic running

The distance of basic running is medium. Just run at a general pace. The purpose of basic running is not to increase the difficulty, but to increase the number of daily exercises. It can effectively stimulate your aerobic ability. It is the largest proportion of your daily training every week

3. Long distance running

Long distance running is also a kind of basic running, but it’s because the distance is longer and the fatigue is more than medium. The purpose of long-distance running is to increase your endurance. The distance or duration required to achieve this effect depends on your current endurance level. Increase your confidence in endurance events, so that your endurance will not become an obstacle to the completion of the race. In long distance running, you can also play some tricks

4. Gradual running

That is to gradually speed up the pace. You will jog at the beginning, then reach your marathon pace, and may run at your 10K race pace in the final stage. The difficulty of gradual running is moderate. It is more difficult than basic running, but easier than threshold running and interval running. Its intensity is moderate, and the recovery time after training is also very short

5. Speed intermission

Fartlek means “speedplay” in Swedish, which is composed of basic running plus intervals of different time or distance. Compared with the threshold run and interval run, which are the highlights of high-level training, fartlek is more a kind of adjustment in the training cycle. In the early stage of training, it can promote your running economy and improve your anti fatigue ability; In the later stage of training, it can help you improve your speed. In the field training, fartlek can also be used as a good supplement to the traditional interval running

6. Run uphill repeatedly

Repeated uphill runs consist of multiple uphill runs. Improve aerobic ability, high-intensity anti fatigue ability, pain tolerance and strength of running muscles. The terrain gradient that can be used for uphill running is generally between 4% and 6%. Generally, it needs to be arranged after a full warm-up. It can be said that it is the most popular training method. Although it can practice speed and long strength, it needs to find a suitable slope to run

7. Threshold running

A kind of training that keeps you in the lactate threshold heart rate range. The well-trained runners can generally adhere to this pace for an hour, while the weaker runners can adhere to this pace for 20 minutes. The purpose is to improve your ability to maintain a longer pace and extend the endurance time at a faster pace

8. Interval running

It is composed of short distance fast running plus jogging recovery or in situ recovery. The interval running method allows you to run more fast in a training session than letting you run as hard as you can and then fall down. Interval running is usually divided into short interval and long interval, both of which are carried out on the field

II. Long distance physical fitness training methods

1. Increase the strength of the upper arm through simple push ups. Don’t do push ups too fast, and pay attention to the width of your arms to strengthen the strength of your back, shoulders and arms. All these parts will play an important role in the final stage of long-distance running. Don’t do too much at once. Just do it 4 to 5 times at the beginning, and then gradually increase the times with the increase of strength. The advantage of doing push ups is to provide resistance with your own weight, 3 without investing in any facilities

2. Do sit ups in a planned and regular manner. This exercise will exercise the back, waist and abdominal muscles. Integrate strengthening your upper body strength into your daily running. The simple way is to do it like doing finishing exercise after running every day. At the beginning, do 10 sit ups, 5 push ups and 20 arms flexion and extension. After two weeks, increase to 12 sit ups, 6 push ups and 24 arms flexion and extension

III. how to carry out long-distance running training plan

1. Run less days a week

2. Replace one or two days of running with some low-intensity training every week. Such as aerobic and sweating training on power bicycles

3. Integrate some walking activities into your training

4. The competition should be less

5. When you are ready to maintain your physical fitness without competition tasks, try to reduce the amount of exercise as much as possible, maintain your performance and insist on reducing the amount of training

6. Massage deep tissues in a planned way

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IV. long distance training skills

1. Double muscle training

If we want to improve the level of running, muscle training is essential. Muscles are equivalent to engines in sports. We can’t run long without a good engine

First of all, we can do uphill running or resistance running. These two kinds of training can greatly increase the endurance and explosive power of muscles! In fact, we should also do something about our muscles, using high leg lifts and squatting against the wall to strengthen our muscles

2. Nutrition makes muscles recover

If we just concentrate on training and don’t pay attention to diet, then our progress in running is also very slow! The body will be damaged in the process of exercise. Adequate nutrition can repair the body, which can ensure that our body is getting stronger and stronger

If you just practice and don’t eat, your physical fitness will decline, your whole body will be tired and weak, and the whole person will be depressed. If you want to make progress quickly, then we must learn to supplement adequate nutrition

3. Compound training

When we run, we should choose more diverse and diversified training methods! If we only jog every day, it will be difficult to break the bottleneck of our running, and we will run weaker, more tired and slower

After jogging, we can spend five minutes on sprint training, sprint for 100 meters to rest, sprint for 100 meters to rest for 100 meters, and practice back and forth five to six times! This is very helpful to improve the speed and performance of long-distance running

v. precautions for long-distance running training

1. Of course, you should pay attention to water during long-distance running, so you should pay attention to supplementing enough water during long-distance running, so as to ensure that you do not dehydrate during running

2. Leg exercise. If you run for a long time, you should pay attention to the exercise of knee and ankle joints, because if you run for a long time, the adhesion of knee and ankle joints is relatively large, so you should relax appropriately when doing exercise

3. Cardiopulmonary function. If you don’t run often, your cardiopulmonary function is not very good. At this time, you should contact your cardiopulmonary function, such as going up and down stairs more

4. Endurance training. For long-distance running, you should carry out good endurance training. You can lengthen the length you want to run, such as 3 kilometers, 5 kilometers and 8 kilometers. This can well achieve the goal

5. Nutrition matching. When you exercise a lot, the loss of nutrients in your body will accelerate. At this time, you should pay attention to a balanced diet. If you don’t lose weight, you can eat more meat appropriately. If you want to lose weight, you can eat more protein

6. Supplement salt. After long-distance running, the salt loss in the body is relatively serious. At this time, drinking some light salt water can well supplement salt and energy

7. Pull up, whether it is the beginning or end of long-distance running. Stretching and relaxing exercises must be done, which can well reduce the pain caused by long-distance running

VI. relax after long-distance running training

1. Relax the posterior calf muscles

The posterior calf muscles (soleus and gastrocnemius) are relaxed, and the foam axis is placed at the position of 13 feet of the calf. The hand can be 45 degrees or supported in front. Roll all the way back to the knee fossa, to the upper side of the ankle key

2. Relax the muscles at the back of the thigh

From above the knee, just below the quadriceps, roll all the way to the lower edge of the buttocks. Adjust the position of the supporting hand to increase the range. Note that all the strength should be added to the leg you relax

3. Calf tibialis anterior muscle relaxation

Kneel on the foam shaft and roll to the upper side of the ankle joint. Note that this action is easy to do wrong. It is easy to put strength on the tibia

4. Quadriceps femoris relax

Because the load required by the quadriceps femoris of the thigh is very heavy, we all know that there is such a large muscle group on the upper side of the knee, so the quadriceps femoris has to do a lot of work in running, especially in the process of running mountains. Look at many excellent runners, the quadriceps femoris of the big leg is very large in volume, volume and line

5. Iliotibial band relaxation

The iliotibial band is the thickened part of the lateral fascia lata, the deep fascia surrounding the thigh. Starting from the lateral edge of the anterior part of the iliac crest, it is divided into two layers, which wrap the tensor fascia lata and closely combine with it, and should not be separated The longitudinal fibers in the lower part are obviously thickened and flattened, and the posterior edge continues with gluteus maximus tendon The lower end of iliotibial tract is attached to the lateral condyle of tibia, fibular head and knee joint capsule. Iliotibial tract is commonly used as a material for repairing and reconstructing body wall defects, weak parts or knee cruciate ligament injuries

6. Relax your upper and lower back

If you feel uncomfortable on your upper and lower back, for example, many people have a pot waist posture when running, and their whole shoulders are uncomfortable after running a long distance, or many desk work more, then the foam axis will also help the neck and spine