Long-distance running is a very beneficial exercise for the human body. The distance of long-distance running is generally more than 5,000 meters. Therefore, during long-distance and long-term exercise, you must pay attention to protecting yourself and obtain better exercise effects.

Precautions for long-distance running

What are the precautions for long-distance running? Before long-distance running, you need to make an effective plan for yourself. After all, long-distance running is different from sprinting, and requires the cooperation of skills and physical strength.

Note 1: In the process of long-distance running, you should pay attention to the principle of uniform speed. If it is a race, you only need to keep up with your opponent; if you are exercising by yourself, there is no need to divide it into stages such as run-up and sprint.

Note 2: During long-distance running, you should pay attention to certain breathing methods, usually three steps, one exhale, three steps, one inhale; also two steps, one exhale, two steps, one inhale.

Note 3: Try not to open your mouth during breathing to prevent cold air from entering your stomach; unless you are sprinting for the last tens of meters in the race, you can take a big breath.

Note 4: The running movements should be as loose and coherent as possible, keep the knees bent for buffering, and then transition to landing on the soles of the feet. Keep the upper body upright and the arms swing naturally.

What to eat before running?

What to eat before a long run? In fact, you should not eat before long-distance running, because the process of long-distance running is relatively long, and if you exercise vigorously after eating, you will be prone to nausea and vomiting, and even stomach ptosis in severe cases, but before long-distance running, you can add some nutrients.

Note 1: A lot of blood sugar will be consumed during long-distance running, so you can add some sugar before long-distance running (about an hour or half an hour), such as glucose oral liquid, cola, vitamin C, etc., which are helpful for long-distance running. Raising blood sugar levels in the process.

Note 2: Some people will eat some chocolate before long-distance running to supplement the energy needed by the body, which is not advisable.

Note 3: You can't eat before long-distance running, but after long-distance running, you need to add a little alkaline energy to neutralize the lactic acid produced during exercise. It should be noted that you can eat some fruits and vegetables after long-distance running. , It is best not to eat meat, this is because eating meat will produce acidic substances, aggravating the body's fatigue and muscle strain.

Breathing method for long-distance running

What problems should I pay attention to when running long-distance breathing? In the process of long-distance running, try to achieve uniform breathing and consistent rhythm, otherwise it is easy to give up halfway due to disordered rhythm and excessive physical fatigue.

Note 1: Breathing should be consistent with the pace. Generally, you can take two steps, one inhale, two steps, one exhale, or three steps, one inhale, three steps, one exhale. Breathing and running rhythm are completely integrated. After that, it is rare that the breathing rhythm is disturbed or the pace cannot keep up with the breath.

Note 2: In the process of breathing, do not pant heavily, which will not only easily suck the cool air into the stomach, but also make it easier to pant. Whether it is inhaling or exhaling, just open your mouth slightly, and follow the "slow, thin, and long" method to help improve your body's endurance.

Note 3: In the process of long-distance running, it is necessary to consciously increase the exhalation volume and exhalation time, which is conducive to improving lung capacity and improving endurance.

Does long-distance running lose weight?

Is it true that long-distance running loses weight? The most effective way to lose weight is not to diet, but to exercise, but obese people need to pay attention to the following points in the process of long-distance running:

Precautions 1: Do not run long distances on an empty stomach, which may easily cause physical collapse; also do not run long distances after eating full, which will cause abdominal pain. A better way is to run long distances 2 or 3 hours after meals, which can effectively avoid Fat accumulation.

Note 2: If the purpose of long-distance running is to lose weight, you can make a long-term plan. After all, weight loss is not achieved overnight, and you need to continuously increase the intensity of exercise.

Note 3: When you just start running, you can tentatively set the training intensity to 20 minutes. If this intensity is difficult to complete, do not increase it first; if this intensity can be achieved with hard work , can be added slowly for 30 minutes, then 40 minutes.

Note 4: The most taboo thing about long-distance running is to stop and go. Once you stop or walk slowly in the middle, it will make you run more tired.