Question 1: How to increase speed and maintain endurance during long-distance running. Pay attention to arm swing and pace, and adjust breathing appropriately during running. The most important thing is to insist on running more than 2,000 meters every day. What’s more important than persistence? !
Question 2: How to practice running speed and endurance. The main training method is to improve speed and endurance. The speed endurance training time should be controlled between 1-2 minutes, the exercise intensity should be 80%-95% of your maximum, and the heart rate should be between 160-180 beats/minute. However, it should be noted that a certain proportion of aerobic training must be carried out while speed endurance training. The main ones are:
1. Jumping rope: It can improve the strength of your lower limbs and enhance your flexibility, coordination, balance, flexibility and endurance. Method: Jump with one foot, lift the other foot forward, and then alternate. The rope changes every time it turns. The rhythm of the jump is accelerated, and the amplitude of the swing of the wrist and arm is reduced. When the rope is wound around, the foot is slightly Jump off the ground just enough to allow the rope to pass. Jump for 3 minutes (about the same as one round of a boxing match), then rest for 1 minute, and then perform the next set of exercises. Three sets of each exercise are enough. When you feel comfortable with this amount of exercise, you can remove the rest time and continue practicing for 30 minutes.
2. Strengthening exercises: The so-called strengthening exercises include sit-ups, push-ups and other exercises. This method is to stimulate your maximum potential. It is best not to interrupt during the training process, and you can only stop until you really can't do it.
Of course, there are many good methods. For example, high-intensity sports such as playing football and basketball are all good methods. The key is whether you can persist.
Question 3: How do you usually train for long-distance running endurance? Preparation stage -
1. In the past few days, insist on jogging a certain distance every day, and control it to more than 3,000 meters every day. It is best to pay attention to Run at an even pace with wide footwork, but don’t go too slow. You can also run at variable speeds regularly, 100 meters fast and 100 meters slow, for a few laps.
2. After jogging, rest and sprint several times, about 100-150 meters, in order to improve the sprint distance of 1500 meters.
3. In the three to five days before the competition, add more beef, dairy products (calcium), etc. to accumulate the energy and inorganic salts needed by the body.
4. Don’t be too tired in the days before the competition. You can do some light activities and sprint once or twice after warming up enough.
5. These days, you must rest and relax enough!
Competition stage -
1. Pay attention to the rhythm of the whole process. Don’t be too nervous in front. Keep up with the players in front, keep up with the brisk pace, and start after one lap. Adopt a different strategy: If someone speeds up, don’t fall behind, but don’t accelerate too hard. Save your energy for the last 150 meters and sprint with all your strength.
2. Drink Red Bull one hour before the game. This will play a certain role.
3. You must get enough rest the night before the game, and the food you eat that day must be comfortable, and don’t eat anything too thin or difficult to digest.
4. Before the game, you can listen to some more sexy music to adjust your excitement.
5. Be confident and believe that you can conquer everything!
The one you are talking about is the extreme point in long-distance running. When you reach the extreme point after running a certain distance, you will feel uncomfortable all over. Once you get over it, you can increase your speed again. As the training progresses, the distance between the extreme point becomes longer and longer. The farther back you go, the less obvious the reaction will be. You should exercise first, then find out the feeling, and adjust it when you pass the extreme point. You will be more powerful later! But when training, you don't have to train harder when your physical strength is exhausted, and don't over-fatigue yourself. It doesn't mean that you continue to practice hard when you reach the limit of your body, which will exhaust your physical strength.
Come on, I wish you success. I am also an athlete. The above is a summary of some of my experiences. I hope it is useful to you!
Question 4: How to quickly improve long-distance running endurance. Running training has four basic elements: endurance, strength, speed and rest.
Endurance
If we think of running as a pyramid, with the most advanced competition once or twice a year as the top of the pyramid, the foundation of endurance is the base of the tower. For runners seeking fitness, the base of the tower is of most interest. But for most runners, the tower base is the beginning and end of the entire program. Without a good foundation, higher-intensity strength work and speed work are impossible to do. Some runners often ignore the plan, which adversely affects our running. In fact, we can design our own running plan well, especially during the annual time to lay a good foundation for endurance training.
Strength
As we age, our physical and mental endurance has dropped to the edge of a cliff. A decrease in muscle protein is a typical condition that occurs with age. In older adults, falls and fractures are common due to reduced muscle strength and extreme frailty. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.
Regardless of age, runners rarely make the effort to build muscles other than their legs. However, regularly arranging a series of simple upper body strength exercises in daily training will effectively improve the trainer's running ability. The goal is to improve shoulder and arm strength and endurance, as well as abdominal and back muscle strength. By using their arms properly, runners can improve their performance by nearly 12%. The average runner who doesn't know how to use his arms is unlucky. The longer the distance he runs, the more tired his arms become. The arms are effective at maintaining stride length because they act like a metronome to rhythmically drive the rhythm of the legs.
Increase upper arm strength with simple push-ups. Don't do push-ups too fast, and pay attention to the width of your arms to strengthen your back, shoulders, and arms, all of which will play an important role in the final stages of a long run. Don't do too much at once, just start with 4 to 5 times, and then gradually increase the number as your strength increases. The great thing about doing push-ups is that you use your own body weight to provide resistance,3 without investing in any equipment.
Another important muscle when running is the abdominal muscles. A weak and flabby abdomen means that during the final stages of long-distance running training and competition, your stride length decreases, your chest shrinks, and the total amount of air transported to your abdomen decreases. In addition, due to poor abdominal muscle strength, it may cause trouble to the waist muscles opposite to the abdomen. The solution is to do sit-ups in a planned and regular manner. This exercise exercises the back, waist, and abdominal muscles. Integrating upper body strength into your daily running routine is as simple as doing it as you would a clean-up exercise after your daily run. Start with 10 sit-ups, 5 push-ups and 20 dips, then increase to 12 sit-ups, 6 push-ups and 24 dips after two weeks.
Strengthen your running strength as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run on hills. A regular mountain running program will do wonders for your daily running, and even more so for your race performance. Mountain running can enhance the runner's thigh strength, enhance leg coordination, and enhance brain coordination. More effective for older runners. Survey results at Stanford University show that the bone density of older people who run hills is much greater than those who did not participate in training and participated in a lack of physical training.
When training for mountain running, you can start slowly. First, you don’t have to run steep hills when training for mountain running. If you run up a steep hill, the only thing you do is climb the hill. The ideal mountain run should be a quarter mile long and the slope of the mountain should not be too steep, so that you can exercise the kicking strength of your legs without over-straining your muscles. Secondly, try to run uphill as much as possible.
Because when you run downhill, the impact force of the ground on your feet, ankles, knees and legs increases (about 4 to 5 times your body weight). When you run uphill, the impact force will be much smaller, which is more conducive to strengthening the strength of the thighs and stretching the Achilles tendon. Reduce your stride length when running downhill.
Based on the results of other series of mountain runs, run once in the first week; run twice in the second week. 8 to 10 weeks before you plan to race, effectively integrate hill running into your weekly high-intensity training. Repeat 1 to 2 times a week to make hill running a medium proportion of your daily, regular, moderate-intensity training.
Speed
For a runner, there are many ways to train for speed: go to the track and field and repeatedly perform various short distance runs; play speed games; Run up and down quickly...gt;gt;
Question 5: How to practice long-distance running? How to improve endurance? Let me tell you a sure way to increase your endurance! Absolutely effective, that is:
Keep running long distance every day
This is the most reliable and effective method, and other methods (such as diet, etc.) are all supplementary. If you don’t practice, just assisting will not be useful. If you keep running, it will be useful without other assistance.
Question 6: How to practice long-distance running endurance. Friend:
Two months is enough, but you have to listen to me. First, estimate the time and use six days as a training cycle.
First cycle:
Aerobic training, that is, physical training, is running. The time has 30 minutes on the first day and advances by five minutes by day.
Second cycle:
Fixed distance running: twenty laps every day, record the time, and compare the results at any time. Theoretically, it should get faster day by day.
The third cycle:
Ten laps, 300 meters each lap should be guaranteed to be 1 minute or about 1 minute and 5 minutes.
The fourth cycle:
Practice 1500 meters for four days without timing, and with timing on the fifth and sixth days.
Cycle 5:
Now you can practice specialties. Practice 3000 meters throughout the cycle. Get familiar with the feeling of running 3000 meters.
The sixth cycle:
Reduce 500 meters on the basis of 3000 meters every day, and then reduce it in sequence. Until 500 meters, but increase the speed as the number of meters decreases.
There are no shortcuts to practicing long-distance running. If you really like to exercise to the fullest. You have to put in the hard work. I don’t know if you have the foundation for breeding. Don’t worry. As long as you are healthy, this method will give you good results.
I am a middle school physical education teacher, and my students are number one in the city.
Question 7: How to practice endurance by running. Human endurance must have a growth process from light to heavy, from slow to fast, from low to high. Taking running as an example, the most important thing is to Pay attention to the balance between the rhythm of breathing and the running speed. The reason why most people give up running is because they don’t have enough air. Therefore, you must choose jogging or slow running at the beginning. Use the soles of your feet to support the ground to practice the force-bearing capacity of the anklets and heels. First land on the ground and cycle like this. To understand why you are running slowly, you need to pay attention to the height of the soles of your feet that support the ground. This is very important. Only in this way can your running become leisurely and enjoyable. Don't worry too much about face. This is a big flaw of us runners. We always don’t want to lag behind others, so we won’t be able to run for long. So follow the running points I just mentioned to slow down, coordinate your breathing, and exhale three steps and inhale three steps (at the beginning) Small steps) cycle like this, and after you have mastered them all, start to slowly lengthen the distance or time of running (don’t be too stubborn about the length of 200 meters or the increase in time by five minutes, don’t be greedy, otherwise you won’t be able to continue tomorrow), but you must This is not about speeding up the running speed. This is the key; when the distance and time have reached the amount you insist on, then increase the speed. At the end of your daily jogging, you should first speed up the 100-meter run, and then speed up the 200-meter run after you get used to it. Slowly increase the amount. By then you will have enough energy and there will be no obstacles. At the beginning, your ankles and legs will hurt. This is normal. Just grit your teeth and persist for a week and you will be able to get through it safely. You will experience a lot of fun in running. And the benefits, running cures all diseases, you will not be able to run anymore in the future, enjoy it very much; I wish you success; come on!
Question 8: How to improve long-distance running endurance? Let me tell you a method that can definitely increase your endurance! Absolutely effective, that is:
Keep running long distance every day
This is the most reliable and effective method, and other methods (such as diet, etc.) are all supplementary. If you don’t practice, just assistance will not be useful. If you keep running, it will be useful without other assistance.
Question 9: How to train for long-distance running? Building endurance? I'm glad I can answer your question. From your question, I can tell that you haven't started long-distance running yet. You are still in the painful stage of running and your results are not ideal. In fact, long-distance running is quite hard. The most important thing for you now is to have a step-by-step process. In this process, you can enjoy the fun of progress and naturally start to become interested in long-distance running. Don't we all say that interest is the best teacher.
The following is the specific operation. The operation is simple and clear to get you started:
It’s very simple. Jog every morning or dusk. Don’t pursue speed, because the key during this time is to Practicing Qi through jogging means improving your lung capacity and leg endurance. In the first week, try to jog at your own comfortable speed until you feel tired. If you don’t feel particularly uncomfortable after one week in a row, start from the second week and keep sprinting for one sprint every time you feel tired at the end. About 100 meters. In short, the principle is, don’t overdo it. You must be able to sustain it every day and eat it well. Otherwise, it will be too hard all at once and you will not be able to run the next day. That would be bad. In the first week, your calves will be sore the next day after each run. This is normal, as long as it is not excessive. On the contrary, the more sore your calves are, the more you overcome them, this is when you strengthen them. Running is a slow and meticulous work, from quantitative changes to qualitative changes. Now you can practice your endurance. When you are in that kind of atmosphere during the test, you will naturally run as fast as usual, so you don't have to train your speed deliberately. The key to pressing your legs after or before running is to persevere. Even on rainy days, you should do some exercise.
And endurance is the result of exercise. If you do what I say, your endurance will naturally improve.
To further improve your speed and endurance, come back to me after you get started.
My experience, typed by myself, I hope it can help you.
Question 10: How do you usually train for long-distance running endurance? Preparation stage -
1. In the past few days, insist on jogging a certain distance every day, and control it to more than 3,000 meters every day. It is best to pay attention to Run at an even pace with wide footwork, but don’t go too slow. You can also run at variable speeds regularly, 100 meters fast and 100 meters slow, for a few laps.
2. After jogging, rest and sprint several times, about 100-150 meters, in order to improve the sprint distance of 1500 meters.
3. In the three to five days before the competition, add more beef, dairy products (calcium), etc. to accumulate the energy and inorganic salts needed by the body.
4. Don’t be too tired in the days before the competition. You can do some light activities and sprint once or twice after warming up enough.
5. These days, you must rest and relax enough!
Competition stage -
1. Pay attention to the rhythm of the whole process. Don’t be too nervous in front. Keep up with the players in front, keep up with the brisk pace, and start after one lap. Adopt a different strategy: If someone speeds up, don’t fall behind, but don’t accelerate too hard. Save your energy for the last 150 meters and sprint with all your strength.
2. Drink Red Bull one hour before the game. This will play a certain role.
3. You must get enough rest the night before the game, and the food you eat that day must be comfortable, and don’t eat anything too thin or difficult to digest.
4. Before the game, you can listen to some more sexy music to adjust your excitement.
5. Be confident and believe that you can conquer everything!
The one you are talking about is the extreme point in long-distance running. When you reach the extreme point after running a certain distance, you will feel uncomfortable all over. Once you get over it, you can increase your speed again. As the training progresses, the distance between the extreme point becomes longer and longer. The farther back you go, the less obvious the reaction will be. You should exercise first, then find out the feeling, and adjust it when you pass the extreme point. You will be more powerful later! But when training, you don't have to train harder when your physical strength is exhausted, and don't over-fatigue yourself. It doesn't mean that you continue to practice hard when you reach the limit of your body, which will exhaust your physical strength.
Come on, I wish you success. I am also an athlete. The above is a summary of some of my experiences. I hope it is useful to you!