No one would argue that running is the most popular sport of all. Jogging is practiced by both professionals and just people who want to keep their body in good shape. If you do everything right, then running will be very beneficial for the body.
The positive effects of running:
- Running helps you lose weight;
- Lungs develop;
- Muscle tissue improves;
- Endurance increases;
- Development of endurance of the cardiovascular system;
- Toxins are removed from the body;
There are three types of running: short distance, medium distance and long distance. This article will discuss in detail long-distance bottom running, its features and technique.
Features of long-distance running
Long distance running is one of the most common types of running. Many who are engaged in daily jogging choose it. The average distance in long-distance running is from 3 to 10 kilometers.
Although there are races longer, in general, such a run is divided into the following distances:
- 3 kilometers;
- 5 kilometers;
- 10 kilometers;
- 20 kilometers;
- 25 kilometers;
- 30 kilometers;
But the most correct long-distance race is a marathon. To run a marathon, you need to cover a distance of 42 kilometers. Therefore, such runs put a heavy load on the heart and vascular system.
A person who decides to start running long distances must have the following qualities:
- High running speed;
- Have no diseases of the cardiovascular system;
- Ability to comply with running technique;
As with other sports, long-distance running has its own technique that must be followed to avoid injury and maximize the desired running effect. Running technique will be discussed in detail below.
Long distance running technique
In general, all long-distance running technique is divided into three parts: the position of the legs, the position of the body and the movement of the arms. Each section has its own technique that every runner needs to know.
Legs position
To improve your running efficiency, you need to place your foot correctly. The foot should land softly, first you need to put the front part, and then gradually the rest. If this is observed, then the pace and speed will be maintained, which will allow you to run a long distance.
Also, with this approach, the loads on the legs will be optimal, there will be no overload, and at the same time the muscles will train. The jogging leg should be straight and the head should be facing straight ahead and not at the legs.
Body position
To avoid curvature of the spine and other injuries and other injuries, you need to know how the body should be positioned correctly:
- Tilt your torso slightly, about five degrees;
- Flatten the shoulder blades;
- Relax the shoulder girdle;
- Bend the lumbar spine slightly;
- Direct your head straight;
If you follow these five rules of body position technique, then running will be effective and will not cause injury.
Hand movement
To achieve even greater effect, you need to actively use your hands. This will help in the correct position of the torso and the landing of the foot. You need to bend your arm at the elbow at a slight angle. When the arm moves backward, the elbow should also be pointing there and outward.
And when the hand moves forward, the hand should be turned inward and move to the middle of the body. Correct arm movement will help to increase the cadence so the athlete will move faster. This hand movement is called high hand work. It is also used by many professional athletes.
Correct breathing
Long distance breathing techniques are different from other running techniques. For example, when running for short distances, you don't really need to monitor your breathing. But long-distance jogging requires attention to breathing. If you do not breathe correctly, then during a run there will be a lack of oxygen, and this will negatively affect the heart.
Breathing technique while running a long distance
The inhalation should be shorter than the exhalation. Ideally, it would be like this: two steps one inhale, four steps a full exhale;
- If possible, you need to breathe through your nose, especially if training takes place in the winter. Thus, it will be possible to protect your lungs from dirty, cold air and after training you will not have to go to the hospital. If there are problems with the nose, for example, congestion or curvature of the septum, then you need to at least inhale with your nose, and you can already exhale with your mouth;
- You need to breathe deeply. It is necessary to use, when inhaling, the diaphragm. The abdomen should protrude forward, and when exhaling, on the contrary, it is pulled back. If you do it correctly, you can avoid the tingling sensation in the side that occurs in many novice athletes.
- When running, do not exceed the natural breathing rhythm. It is laid by nature and it is stupid to fight with it. One should not run faster than breathing allows. Over time, when the lungs get used to running, the body will give the opportunity to run faster;
- While running, you do not need to talk, this will interfere with the rhythm of breathing.
- You should run away from gas pollution and places where dust accumulates. However, jogging indoors is not the best solution to this issue. It is best to run in the fresh air, for example in the forest, but if this is not possible, then the park will do;
- To avoid shortness of breath, do not run with a full stomach. Ideally, you need to go jogging after 2 hours from eating. Then all substances will be processed and hunger will not be felt;
- You should not wear clothing that will interfere with proper breathing. It is best to wear something loose, such as a T-shirt and shorts. In winter, you should wear an insulated tracksuit that will not hinder movement;
- If it becomes difficult to breathe through the nose, then you can connect your mouth for a short time. If this did not help, then it is worth slowing down the pace up to;
If you follow all that is indicated above, then jogging will be effective and useful. If, even if the above tips are followed, there is a cough or any other discomfort after training, you should consult a doctor.
Important! You should not combine running and smoking, not only can you not run a lot in this case, you can cause serious harm to the body.
The Importance of Developing Endurance for Long Distance Running
In order to achieve good success in long-distance running, you need to develop endurance, since such a run requires no small effort.
Tips for increasing stamina:
- To improve your long-distance running, you should also do interval running.
- In addition to running, it is worth doing exercises for weight lifting. Then the muscles will get stronger and it will be easier to run. In addition, the body draws some percentage of energy for running from muscle tissue and if it is not enough it will be much more difficult to run;
- It is worth using a bike trainer with maximum load. This will help develop leg muscles and increase endurance;
- Swim at least once a week. It develops the muscles of the upper body well and helps to increase endurance;
- Increase the distance by 10-15% every week. For example, if initially the distance was 10 km, then next week, it should be 11 km, then 11 km 100m and so on;
- On the last day of the week, you need to run twice as much as usual. For example, if on weekdays the run was at a distance of 10 km, then on Sunday you need to try your best to run 20 km;
- They also help to increase endurance and improve motor skills of running, jumping rope and jumping rope;
- On each run, accelerate in the last quarter of the distance. For example, if the total distance is 10 km and the running speed is 3 km / h, then it is better to run the last 2.5 kilometers at a speed of 6 km / h;
- Sometimes you need to jog on uneven surfaces. Wild natural places with various hillocks and shallow depressions are well suited for this;
If you follow these tips for at least 2-3 months, endurance will improve significantly and even 40 kilometers will run lightly.
Long distance running tips from seasoned runners
In order not to make mistakes, you should listen to people who have experience in long-distance running. Below are the tips given by many people who have played this sport:
- You need to take more water with you, especially in very hot weather. However, in winter it is best not to drink water at all while jogging;
- The resting position is arms slightly bent at the elbows, but if you want to run faster, your arms can be bent 90 degrees;
- You should not take breaks, if you decide to run, then you need to run every day;
- To understand whether breathing is carried out correctly, you need to try to say a few words, if the breathing is not lost, then everything is in order.
Playing sports is always useful, no matter what kind of sport it is. However, running has always stood out. Even the ancient Greeks said running is beauty, health and high intelligence.
