What should be paid attention to in long distance running? Is it necessary to do simple warm-up exercises?

summary

Long distance running, that is, long distance running, the distance is usually more than 5000 meters. Running can not only reduce weight, make muscles strong, but also help people shape. Make your body more balanced. Let's talk about the precautions for long distance running.

What should be paid attention to in long distance running? Is it necessary to do simple warm-up exercises?

First, do simple warm-up exercises before running. Some people are not used to doing warm-up exercises, but should do some warm-up and relaxation exercises before running. Due to the greater pressure of running on the knee, it is necessary to strengthen the warm-up of the knee.

Second: long distance running is a kind of aerobic exercise, which can participate in the circulation of human organs, especially the respiratory system. In the process of running, the human body's demand for oxygen is increasing. Generally speaking, it is appropriate to take four steps and one breath, and try to keep this rhythm all the time. In the way of breathing, nasal exhalation and oral nasal inhalation were better. At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activities, there will be leg sinking, chest tightness, asthma and other phenomena, especially people who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk for several hundred meters. If you feel uncomfortable, you should stop running.

Third: after running, you still have to walk for several hundred meters. After running, some people immediately sit down and have a rest. Zhou Jiaolian reminds us not to stop and rest immediately after running. After running, the whole body can move up and down, so we should make all parts of the body relax slowly. It is suggested to walk for several hundred meters after running, and then do some waist, abdomen, leg and arm activities as much as we can after the whole body is completely relaxed.

matters needing attention

It takes 45 minutes for the body to absorb water. It's too late to wait for thirst to replenish water. Don't run too fast at the beginning of the race to avoid overdraft later. It is suggested to run at a constant speed and in groups.