Long distance running is one of the most popular disciplines in athletics. This discipline can be practiced not only by professional athletes, but also by people who simply lead an active lifestyle.
Distance running, in addition to increased activity and endurance of the human body, also encompasses spiritual and motivational qualities that help not only in sports, but also in life.
How to run long distances correctly
Despite its simplicity and uncomplicated actions, long-distance running has many subtleties that will affect development results.
These features include:
- Correct breathing during movement;
- Positioning of body parts (legs, arms, body);
- Heart rate monitoring;
- Suitable rhythm;
- The choice of pace.
Correct breathing when running long distances
By itself, running is an aerobic exercise that promotes muscle growth and the development of endurance by improving the quality of the heart muscle and improving the respiratory system.
But when establishing the correct breathing technique for yourself, one must not forget that, for each age of a person, there is a maximum (useful) heart rate, which can be calculated by the formula: heart rate - age = maximum possible frequency.
And in order for the training not to harm health, this must be monitored. To do this, you can do without heart rate monitors and heart rate sensors, you just need to pay attention to the difficulty of breathing. If it becomes difficult to breathe, then the pulse increases, and accordingly you need to slow down.
Specifically, there is nothing complicated about the breathing technique. The future stayer needs to combine his breathing with the rhythm of movement of the arms, legs and body. You need to accustom yourself to inhaling through your mouth and exhaling through your nose, otherwise, setting yourself the opposite, it will be difficult to retrain yourself. Breathing should not be short and intermittent, but also shallow. Among this, the athlete must find his golden mean, which will be optimal for his body.
Correct breathing and its results do not come instantly. To do this, you need to train hard, and over time, the body itself will adapt to heavy loads.
Standing feet and taking off from the track
One of the important factors that affect the technique is the correct support of the leg on the ground and the subsequent actions of the legs. The classic and, as it turned out, the most correct positioning of the foot is the landing of the front part of the arch with a further roll, until the moment of pushing off the track.
In this cycle of movement of the legs, inertial forward movement is ideally maintained. But such a positioning of the legs is effective only with the correct position of the body and correct movements of the hands.
Body position and hand movement
A common mistake of runners is a strong forward lean or, conversely, an excessive backward deflection of the body. The spine is the axis of any person, from this consideration one can deduce a rule: the back should always be straight, but when running, a natural one appears, but small tilt forward.
Professional advice: Tilting the body is an individual matter and each person has his own characteristics. But to determine the rational slope, there is one method. When getting into a running position, you need to start leaning forward, while activating your back muscles. And when you need to lean on your leg to hold, this very tilt will be optimal.
Pulse monitoring
The correct heart rate during running is the key to endurance and cardiovascular health. Therefore, every athlete should know the characteristics and behavior of his heart rate like the back of his hand.
For example, upon reaching the boundary value of the pulse, a person makes the most of all the benefits for his health from the complex of aerobic loads. But with the abuse of training and their intensity, you can achieve a negative result. It happens that during high-intensity exertion, the human heart can reduce the amount of blood it pumps, this can lead to serious heart disease.
To control the pulse, electronic devices are used, which are called heart rate monitors. They are made in the form of a sensor that is fixed on the wrist.
Modern heart rate monitors can perform many functions:
- Heart rate measurement with ECG accuracy;
- Calories burned;
- Displays the average and maximum heart rate;
- Identifies the time;
- Notifies when you go beyond the maximum heart rate;
- Keeps your workout history.
Such a list of functions will help in training and will serve as a guide to correct actions.
Drink and eat during the race
During the race, it is worth eating and drinking only when a person runs long marathons.
The average 70-pound man uses about 100 calories per mile. Therefore, to replenish energy during a marathon, he needs to consume about 2100 calories. But here's the problem, stopping at roadside cafes?
Sports drinks and special gels, which contain the maximum amount of useful and nutritious substances (carbohydrates) that are necessary to overcome the path, do an excellent job with this problem.
Typically, these gels are provided by a marathon sponsor and one such gel pack contains between 100 and 150 calories. These gels are very viscous, so they are taken with a couple of drinks. So, we come to the question of liquid.
If you believe the data from research, it can be assumed that the average athlete loses about 200 ml of fluid for every 15 minutes of running. Therefore, such an expense must be replenished. But it's difficult to drink 200 ml of water without stopping, and even every 15 minutes. Therefore, food and water points have been created for this. Thanks to carbohydrate drinks, the average person manages to drink about 480 ml per hour, and restore about 120 calories per hour.
The athlete during the race must ensure the minimum dehydration of his body. Large weight loss in competition leads to a decrease in the concentration of ions in the blood, that is, to hyponatremia.
Pro Tips: For beginners, don't wait until marathon day to sample gels. To check the body's reaction to a special gel, to develop complex actions, practice and improve fitness, it is recommended to try in advance to imitate the process of competition.
Development of endurance
Endurance development is the main task in long distance training. Long-distance running is the very case when perseverance and perseverance leads to record results. The endurance development in an athlete is divided into three stages.
Endurance is also well trained by special general physical strength exercises.
Stamina development technique
As written above, endurance is trained in stages, and each stage has its own set of training:
1. The development of general running endurance includes:
- Long training sessions with a gradual increase in time (from 1 hour to 3, with an addition of half an hour);
- Interval running with a sharp change in speed from slow to fast;
- Other sports with maximum mobility (crossfit, weightlifting);
2. Development of special endurance:
- High-speed jogging up to 1 hour on rough terrain;
- Intense training on long stretches;
- Running with complications (uphill or against the wind);
- Timed running on non-specialized surface;
- Small competitions;
3. Improving speed endurance:
- Interval running for short and medium runs in high dosages;
- Running with obstacles in large numbers;
- Strength exercises to develop leg muscles;
- Running exercises for speed;
- Participation in sprint competitions;
Excellent physical shape, endurance and state of mental mood are the main factors for victory.
Athletes' tips
Professional athletes do not reach the top right away. They also go through blood, sweat, tears, and the hardships of an athletic life. And during the development of their professionalism, they have gained invaluable experience.
They bring their notes to the masses and set simple tips for beginners:
- Reward yourself after every workout in which you yourself feel that you have given all 200%, for example, treat yourself to some goodies or buy yourself a new thing;
- Always motivate yourself. Use all kinds of motivation methods, be it music or motivational speech. But, most importantly, remember, motivation should always be in your head and heart;
- Buy only comfortable shoes or clothing. It doesn't matter if it's a brand or a Chinese fake, you should be comfortable. Monitor your comfort while exercising.
- The ten percent rule. Never increase your load by more than 10% than in your last workout. Otherwise, it can not only lead to nothing, but also injure.
What is a "wall" and how to prepare for it
To put it simply, without going into abstruse words, a marathon "wall" is a feeling of extreme fatigue, in which even the brain gets tired, thereby disorienting a person. Such a disorder usually arises for a stayer on overcoming the final kilometers.
But do not think that the "wall" always catches up with the athlete, or that it cannot be overcome.
The sensation of the onset of the "wall" is accompanied by a decrease in running speed and a feeling of exhaustion of the body. This is because the brain is deficient in glycogen while running, and knowing its importance, it takes the last glycogen stores from the muscles of the body. This process leads to a complete weakening of the body. In front of a person, everything becomes blurred and hazy. And now, when the will to win has died out, the person stops.
In order to avoid such a meeting with the "wall", you need a correct training process and a well-structured strategy in the competition. In training, this boils down to the development of the maximum maximum speed, and in competitions it is a psychological struggle, and thanks to the gained speed, the "wall" can be pushed back to 42 kilometers. To do this, you need to build a rational intake of carbohydrates, to accumulate strength for the last kilometers.
Choosing shoes and equipment for long-distance running
- Sneakers... The footwear used by distance runners for long runs are called "marathons". Such shoes are created using special modern technologies that provide comfort to the feet throughout the race. These sneakers are made from the lightest materials, with the finest possible outsole. They have virtually no drop between toe and heel and are flexible. But when choosing a suitable model, not only these factors are taken into account. Consider the biomechanics of the leg and the weight of the runner.
- Outerwear. It is recommended to use T-shirts and shorts made of synthetic material as outerwear, since natural material gets wet and heavy during jogging. T-shirts and shorts designed using DRI FIT KNIT technology are popular. They are made of ultra-fine fabric that provides elasticity and cooling.
- Socks. Compression socks are often used by professionals. In addition to comfort, they provide improved blood circulation and tone the leg muscles.
Proper nutrition and daily routine
Stayer's nutrition should be as saturated with useful substances and carbohydrates as possible, which will replenish the energy resources lost during training.
To fill the body with all the necessary substances for consumption in training, for endurance, the diet should contain: cereals, cereals (mainly rice), fruits, fiber, dairy products, legumes. Also, in addition to organic products, there is always a place for the use of sports nutrition in the stayer's diet. These are mainly shakes that are filled with carbohydrates and protein shakes.
The runner needs to get as much energy and nutrients as he expends per day. And here it is important to observe the calorie content. With an increased intake of carbohydrates, the athlete will begin to gain fat mass, which will interfere with him in training and burden him in competitions. And with a shortage, you can gradually lose strength and the level of your endurance.
Daily regime a runner who prepares for a marathon is divided into rest, workouts, and meals.
The athlete should eat fractionally, in small portions, 5-6 times a day. Meals will be divided into basic ones: breakfast, lunch, dinner; and snacks in between.
Attitude is one of the most important aspects
There are many factors that affect the inner mood of a stayer. When preparing for a marathon, the thought “Can I do it?” Comes to mind, very often the psyche gives in, and being afraid of difficulties, a person loses motivation. It is very important to be ready for this.
The person should have their own invigorating mantra or prayer ready.
“I am strong, I can. I will reach my goal. I trained hard and now I am ready ”- something like this. In addition to all the encouraging factors, a person must find motivation within himself and be able to ignite himself.
Music
There are conflicting opinions about the benefits of music while running. This is an individual choice for each person. Music on the go has both advantages:
- Distracts from fatigue;
- Motivates;
- Distracts from external stimuli;
and cons:
- Loss of communication with the body;
- Violation of the natural rhythm;
- Loss of connection with the surrounding space;
Therefore, however, music is a purely individual choice, because the minuses and pluses contradict each other.
We run where we like
Running should bring not only physical fatigue, but also aesthetic pleasure. You can feel this while running in pleasant places. It all depends on the type of character of the athlete. There are athletes who like to run in quiet places, alone with nature - parks, forests, plantings.
But there is also a type of athletes who just love to run where there is perpetual motion - residential areas, massifs, the city center. By the way, there is nothing strange in this, many people switch their fatigue to people and events that can be observed in such places.
Marathon and half marathon preparation program
The most standard marathon preparation program is 16 weeks long. But you need to remember that nothing should distract you from the training process during these 4 months. Accordingly, preparation for the example of the Minsk half marathon will take 10 weeks. Basically, it turns out 4 workouts per week, which should be broken up by one day of break between themselves.
- First week - 3 workouts per week for 5 and one 8 km;
- Second week - one workout 5, two workouts of 6.5 and one 8 km;
- Third week - 3 workouts 6.5 km each and one 9.5 km;
- Fourth week - 3 workouts of 6.5 and one 13 km;
- Fifth week (week of load reduction) - 3 workouts of 5 and one 9.5 km, this week you should arrange a small competition with a distance of 10 km;
- Sixth week - the first workout is 6.5, the second is 8, the third is 6.5 and the fourth is 14.5 km;
- Seventh week - the first two workouts of 8, the third - 6.5, the fourth - 16 km;
- Eighth week - first - 8, second - 9.5, third - 6.5, fourth - 19 km;
- Ninth week - first - 8, second - 9.5, third - 8, fourth - 21 km;
- Tenth week (week of reduced load) - 3 workouts 6.5 each and the fourth - 16 km; + half marathon competition;
Half marathon is an important component of preparation for a marathon, it cannot be ruled out!
- Eleventh week - the first two trainings - 9.5, the third - 8, the fourth - 22.5 km;
- Twelfth week - repeats the loads of the eleventh, but the final run of the week should be 26 km;
- Thirteenth week - first - 9.5, second - 11, third - 9.5, fourth - 29 km;
- Fourteenth week - the first - 9.5, the second - 13, the third - 9.5, the fourth - 32 km;
- Fifteenth week - first - 6.5, second - 8, third - 6.5, fourth - 21 km;
- Sixteenth week - first - 5, second - 6.5, third - 5, fourth - 16 km.
Remember to warm up and stretch thoroughly before each run to avoid getting strained or injured.
For many athletes who have overcome the marathon distance, running is not an easy hobby, it is already a habit that has become a part of life. Therefore, nothing happens at once, it should become a way of life and then everything will work out.
