Running for long distances is a great opportunity to get rid of excess weight, develop endurance and improve your overall well-being. The technology of this direction in sports implies overcoming a minimum of three kilometers or the athlete is guided by time, that is, how much distance he can overcome in one hour. Very important is the correct technique of running for long distances, because without it it will be very difficult to travel long distances, and the risk of injury is increased. In addition, you need to have a good restraint, as well as learn how to calculate your own strength for the entire distance.
Technics of running for long distances
First of all, it's worth mentioning that the regularity of training is very important, so it's worth to go for a run either every day or every other day. There are several basic rules that should be taken into account:
- It is important to kick off and put your feet on the path, so it's important to set the foot when running for long distances. On the ground, first put the front part of the foot, then the outer one and only then roll over the entire surface. This is important to be able to maintain a good pace of running.
- The foot that is being pushed must be necessarily straight.
- The body should be tried to keep almost in an upright position, as when tilted forward, the efficiency of the legs is reduced.
- Pay attention to the head, which should not be lowered down. It should be kept straight, looking in front of you.
- It is very important to pay attention to the hands, which should work vigorously. It is important that the angle of flexion of the elbow joint should not be large. When the arm moves backward, it is necessary to withdraw not only the elbow, but also the outer side of the hand. When the hand moves forward, you should turn the brush inside, directing them to the middle of the body. It is worth noting that the high work of the hands helps to increase the frequency of steps, and this is directly related to the speed of movement.
How to breathe on shore for long distances?
In order to cope with distance without special difficulties, it is necessary to pay attention not only to the position of the body, but also to proper breathing . It is important that the movement of the legs coincides with the breathing, this is the key to the fact that it will be possible to reach the finish. It is necessary to take a deep and slow breath in and out. Proper breathing when running for long distances will allow to correctly supply oxygen to all cells of the body. If you combine ordinary breathing with the abdominal, you can improve blood circulation, which will support the body in a tone.
Tactics of running for long distances
To correctly overcome the chosen mileage, it is important not only the physical readiness and the correct position of the body, but also the competent distribution of forces. Athletes usually choose three main tactics:
- Leading . The athlete in the first rounds takes the lead and keeps them to the finish. This tactic is suitable for those who have good endurance. If you manage to set the pace from the start, which other athletes can not cope with, then you can expect a good break.
- Quick finish . This tactic is suitable for people who have a good finish acceleration. It is important to keep up with the leaders while overcoming the distance. It is worth noting that many athletes use this tactic, so the winnings can be compared to a lottery ticket.
- Fartlek . This tactic is also called "ragged run" and its meaning is to "drive" rivals. To start, you need to accelerate to get ahead, and then the pace slows down, which allows you to rest. After that, the athlete again increases the speed. This tactic is suitable only for trained athletes.