Why is it useful to run long distances
Everyone knows: muscles are what is seen from the outside, what can be pumped up with dumbbells. But there are also muscles that cannot be seen, even touched. In the human body, there is a heart muscle, which is many times more important than a pumped-up biceps, triceps and calves. This muscle is responsible for the entire body, and naturally your biceps and triceps. Running a cross of 10 kilometers means "pumping up" and developing the heart muscle. It becomes stronger, which means that you can run more and more each time. It is reasonable to believe that if it were not for this muscle, people would not live on the planet at all.
Development of endurance
Each person has a physical boundary called the "reaction rate". It is impossible to overcome this limit, but you can improve your results to this limit. Running 10 kilometers is a step towards the “reaction rate”. If running is easy, then you can limit yourself in time, for example, 52 minutes for the entire cross. If you have maintained this distance too, then you need to reduce the time until the moment when you simply will not be in time. Try every day and improve your results.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe to the lesson here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
Development of the psychological component
Forcing yourself to run the cross is no longer an easy task. But just like that, getting out and running 10 km without preparation seems like an insurmountable obstacle. You need to prepare for the cross, and not only physically, but also mentally. You need to tune in correctly. Sit down and think about the distance, the possible paths of this distance, and most importantly, understand that it is not someone who needs it, but you, you!
Also while running: 1/3 of the distance you can run briskly, 2/3 you can already get pretty tired, then in the last third the body tells you to stop, but you must ignore this and run, force yourself. It is here, when you tell yourself to run, that the brain and psyche are trained. That is why you need to run so much to get tired and realize that there is still a little more, I have passed this distance for good reason. Psychological endurance is very important when running, especially for a distance of 10 kilometers.
More articles that may interest you:
1. Started running, what you need to know
2. What is interval running
3. Running technique
4. Is it possible to run with music
Respiration development
Naturally, running affects the respiratory system of the body. A developed respiratory system will help in the future, and in other activities and hobbies.
It's all about correct breathing... When we are tired, the intensity of breathing increases, the body needs more oxygen. It is in the last stages of running, when it becomes difficult to breathe, that the lungs “harden”.
Blind spots when running
When you run long distance cross, you can feel a tingling sensation in the left or right side, and this is very unpleasant and painful. At this moment, you usually want to quit everything and stop running. This moment is called "dead center". Overcoming it is easy enough. You just need to say to yourself that you are not running in order to give up and stop. You need to set yourself the pace and speed up the movements with your hands, move your body forward. Every 2 steps inhale, and 2 steps exhale. That is why you need to train your psyche.
10 km cross: test yourself today
You don't need to run cross-country, but then you will not get that pleasure when you lie on the couch after a refreshing shower and realize that you have overcome yourself, forced yourself, could, and you will repeat this more than once. Running 10 km eliminates the “looseness” of the body, and this never bothers anyone.
How should it look like? You need to tune in morally, this is not 3 or 5 km, but 10. clothing should be of a sporty type and not hamper your movements. The laces need to be tied very well, as you should not stop running and catch your breath. It is better not to take music with you, but concentrate on the distance and on your breathing.
Another important factor is the choice of the route for the cross. You need to make a plan before running. It is better to choose a path where there are more climbs. Avoid traffic lights as you may have to stop. The road should be flat and free of holes so as not to injure your leg and not to catch your breath. All these are very important factors when running not only 10 kilometers, but also any other distance.
In order for your preparation for a distance of 10 km to be effective, you must engage in a well-designed training program. In honor of the New Year's holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
