Long-distance running tips

 Running Training has 4 essential elements: endurance, strength, speed and rest.
Endurance
If we run as a pyramid, once a year or two of the most advanced game as its top of the pyramid, Endurance is based on the Taki tower. on health-seeking runners for Kentucky is that they are most interested. but most of the runners, the base of the tower is the beginning and end of the whole scheme, there is no sound basis , the larger the power of strength work and speed work is impossible. Some of the runners often overlooked program, so that our running adversely affected in fact we can run a good program to design their own, especially in annual lay a good foundation for the endurance training time.
power
grow older, our physical and mental capacity has fallen to under the edge of a cliff like a. muscle protein decreased with age growth of the typical symptoms appear. In the elderly, because of its decline in muscle strength and body to extreme weakness, falls and fractures are more common. research shows that: Strength training can also be effective in reducing the frequency of falls and the elderly fractures.
runners no matter what age, few people outside of work to exercise the leg muscles. However, in daily training, regularly arranged a series of simple upper body strength exercises, will effectively improve the trainers running capacity. aims to improve the shoulder and arm strength and endurance, and abdominal and back muscles. through the rational use of arms, runners can improve the results of nearly 12%. do not know the use of arms very ordinary runners Unfortunately, the longer distance running, arms and more fatigue. arms can effectively maintain the pace is because they like a metronome, like a rhythmic driving the rhythm of the legs.
can increase the power of the upper arm simple push-ups exercise. do not push too fast when, and note the width of arms to strengthen the back, shoulder, arm strength, all of these parts of the final stage in the long-distance race will play an important role. Do not do too much at once, just started 4 to 5 times, and then increased gradually with the increasing power of the number. do push-ups the advantage of using your own body weight provide resistance without the need to invest in any facilities 3.
running, Another piece of important muscles of the abdomen muscles. weakness is that you loose belly long distance training and competition in the final phase of stride length decreased, the chest narrow, the air volume delivered to the abdomen decreased. Furthermore, since the difference between abdominal muscle strength may relative to the waist and abdomen will muscle in trouble. The solution is planned to do sit-ups regularly. this exercise the back, waist, abdominal muscles will get exercise. to strengthen the upper body strength into your daily Running and going, a simple step is to finish like to do after finishing a day Like the do it. started to do 10 sit-ups, five push-ups and 20 dip, increased after two weeks 12 sit-ups, push-ups and 24 6 dip.
running as much as possible to enhance the strength, stamina once a certain base, the easiest way to increase stride length is mountain running. a regular Mountain running program will produce the daily running wonders, for Competition is a significant effect. Mountain runners ran legs enhance strength, enhance coordination of legs, but also enhance the coordination of the brain. on the role of elderly more runners large. at Stanford University survey showed that: run the bone density of elderly mountain than those who do not participate in training and participation of older persons who lack the training stimulus is much greater.
mountain running training can take the time to start. First of all, when you do not have to run training in the mountains steep hill running. If the run is very steep mountain, then, did the only thing that is climbing. ideal for the mountain run, a quarter-mile length of the mountain, the mountain Do not be too steep slope, so that both legs after exercise to pedal power, not to make too much muscle tension. Second, try to make up the mountain run. because when you do run down the mountain when to face the foot, ankle, knee and leg increased the impact force (about 4 to 5 times the weight). And when you do run up the mountain, the impact force will be much smaller, more conducive to strengthening the power of the thigh, helps to stretch the Achilles tendon. down when running To reduce the running stride.
mountain running under the effect of other series, the first week, running time; the second week, running twice. where you plan to participate in the competition before the 8 to 10 weeks, the effective melting mountain run You enter into the weekly high intensity training. Repeat 1-2 times a week, so that mountain run in the daily, regular moderate-intensity training accounts for the proportion of medium.
speed
in terms of a runner There are many methods of speed training: to track and field, and repeated a variety of short-distance running; do speed game; from the ground to run down quickly; to participate in competitions. speed training is possible for everyone , for the elderly is even more, because it kept walking, but also to maintain good biomechanics of the human body structure, both of which will gradually disappear with age. Many adults did not ran, that their day after day just to adapt to the speed of 10 minutes per mile jogging, running, regardless of the strength and speed, which is not correct.
three ways you can improve speed:
⒈ increase in stride frequency
⒉ increase the pace
⒊ increase both stride length and stride frequency increased
first method is more desirable than the second, will cause the increase of stride length stride length is too large, and thus cause some biomechanical problems and sports injuries.
speed training, especially in track and field speed training should be gradual (no pain) to improve stride frequency and stride length of the training. It is important to gradually increase. Track and Field the field of speed training for the development of the feeling of speed is very important, but also provides opportunities for an improved running form.
rest
the 4 elements of running, many runners in the endurance training laid a good foundation. Some of the speed and endurance runners was very well coordinated. But few runners take seriously the rest of this important part. there is sufficient evidence, rest on four basic elements is the most important factor. Running brought us many benefits and these benefits are we without a price. in running costs in the muscle tissue within the body is constantly being repeated destruction and restructuring process. endlessly running eventually lead to muscle damage, in the run, we believe that damage and excessive use of the same meaning. and muscle tissue at rest is more stronger than the original post.
to keep us healthy and free from damage, run better, the running time need to follow some basic principles.
1. per week less to run a few days.
2. a week with some low-intensity training to replace 1 or 2 days of running. like a bike on the aerobic power , sweating training.
3. to walk into some of your training into
4. Competition should be less.
5. In the game you do not have the mandate for maintaining physical fitness, the should try to try to reduce the amount of exercise, maintain the achievements and uphold the lower the amount of training.
6. in a planned way deep tissue massage.
7. to the same theory to your everyday life. We should work the same as learning Learning the art of rest and relaxation, this art is worth pursuing. Through the study of creative rest and relaxation, so that our physical and mental recovery, become stronger.