Long-distance running is a very beneficial sport that not only helps people get fit but also improves cardiorespiratory fitness and endurance.
1. Training plan.
In order to be able to successfully complete 365km middle-distance running, you need to have a reasonable training plan. Beginners can start with jogging for about 30 minutes 2-3 times a week, and gradually increase the running time and intensity. During training, it is important to warm up and stretch well to reduce the risk of injury.
2. Training skills.
1.Distribute physical strength reasonably.
In the game, it is very important to distribute the physical strength reasonably. Beginners often give their all at the beginning, but this can easily lead to a lack of stamina. Therefore, it is advisable to maintain a steady rhythm during the race, accelerate gradually, and maintain sufficient stamina during the final sprint.
2.Strengthen core strengths.
Core strength is one of the essential qualities for middle-distance runners. By strengthening the core strength, it is possible to increase the stability and balance of the body and reduce energy expenditure. Common core strength exercises include planks, sit-ups, push-ups, etc.
3.Pay attention to breathing techniques.
Breathing is one of the important factors for middle-distance runners to pay attention to. Proper breathing techniques can provide enough oxygen to the muscles and improve the body's endurance. It is recommended to use deep breathing, which means inhale through the nose and exhale through the mouth to keep the breathing even.
4.Maintain good posture.
Proper running posture can reduce air resistance and energy expenditure. When running, keep your body straight, keep your head up and chest high, swing your arms naturally, bend your knees moderately, and touch the soles of your feet.
3. Precautions.
1.Don't blindly pursue speed and distance, gradually increase the intensity and distance according to your physical condition and training plan.
2.Pay attention to diet and rest, ensure adequate sleep and diet nutrition to maintain good health and restore physical strength.
3.Be mindful of warm-up and stretching to reduce the risk of injury.
4.Pay attention to the choice of venue and avoid training on hard surfaces to avoid injury to your knees.