Benefits of long distance running
The advantage of long-distance running is that it can improve eyesight, relieve shoulder and neck discomfort, enhance heart function, and promote blood Circulation.
1, Eyes: insist on long-distance running of the people every day about 1 hours of time in the eyes of the distance, which is very good for the eyes to relax, if you have school children at home, can let him run every day, the chance of myopic eyes will certainly be reduced.
2, neck, shoulder, spine: people who sit in front of the computer more or less will have some cervical, shoulder problems, the correct running posture requires a straight back to relax, long-term adherence to the cervical spine and shoulder discomfort has greatly improved. 3, Heart: Keeping running will give you a powerful heart and cardiovascular system Function. When the maximum oxygen uptake is increased and the oxygen content of each organ is increased greatly, the quality of work of each organ increases naturally. In addition, long-distance races will accelerate the circulation of blood, so that the coronary arteries have enough blood to supply the myocardium, thereby preventing various heart attacks.
Through the movement of the lower limbs, the venous blood flow back to the heart, but also prevent venous thrombosis.
4, blood: with a strong heart vascular system, The Runner's blood quality is better than ordinary people, the body of long-distance running in the adaptive change can improve metabolism, reduce blood lipids and cholesterol levels. 5, the lungs and the respiratory system: long-distance exercise makes the lung function stronger, increase lung capacity-the regular long-distance running can develop lung respiratory muscle, so that each ventilation volume, lung function enhancement.
I personally have a seasonal rhinitis attack every autumn is very torture, but this year began to run without recurrence, do not know if there is no relationship? 6, Liver: When I was in a physical examination, the medical doctor called the Intern to Say: "you come to see, this is a healthy liver, the surface vein veins clear texture, now such a rare."
Running to eliminate fatty liver, which has been proven in many runners, is very effective.
Considerations for long distance running
1, the long-distance running process to pay attention to the principle of constant speed, if it is a race, just tightly with the opponent can be, if it is a person to exercise, there is no need to split up, Sprint and other Stages.
2, long-distance running process to pay attention to a certain breathing method, is generally three-step one-call, three-step one suction; You can also take two steps and one breath.
3, in the process of breathing, try not to open your mouth, lest the air-conditioning into the belly, unless the last dozens of meters in the race to sprint, you can breathe big Mouth. 4, run the movement as far as possible to relax the coherence, keep the knee cushion, and then transition to the whole foot of the ground.
The upper body remains upright and the arms swing Naturally.
The right running posture for long distance running 1, first of all, must have a good body posture (posture), and a good body posture is a prerequisite for adequate muscle strength.
Some of the exercises that can strengthen muscle strength, such as sit-ups, ground-up, cross-squats, pull-ups, etc., are good for maintaining a good body posture and getting effective running movements. 2, the standard running posture is, the head and torso to maintain integrity, the body quite relaxed, head up, eyes face forward, the arms naturally droop, finger light grip micro-to the body midline.
The foot steps forward just below the Body's center of Gravity. 3, The beginner of the runners have made too much stride (over-striding) error, that is, when the feet step forward, the position of the foot in the moment is in front of the body center of Gravity. Regardless of body size, everyone has his proper stride Length.
The method is to rely on regular practice and try to Correct. 4, Some other commonly committed error action pack: foot on the ground, toe inward or outward, the body bounces the action is too obvious, the arm is too large or swinging in the left and right Direction.
A running action should be designed to be smooth and natural, and to minimize all over-emphasized movements. 5, do not use toe-running, this is common for beginners often suffer from the Problem. This kind of running method, when the toe touches the ground each time, the calf muscle and the heel key bear quite big load, the long time down, the calf may have the ache Phenomenon.
For endurance long distance running, It is reasonable to run in the way of heel or full Foot. 6, breathing collocation on the speed control of runners is very important, with the Author's experience, with the number of steps with breathing is a good practice.
Maintain the average speed, with 4 step out of breath, 2 steps to inhale, accelerate with 3 step out of breath, 3 steps to inhale, the oxygen consumption is large when the principle of 2 Spit 2 Suction. Can a long distance run lose weight? What time is the right point?
