Long-distance running long-distance race
short distance running distance running, English is the long-distance running. The original project as 4 miles and 6 mile run, starting from the mid-19th century, gradually being 5,000 m and 10,000 m run to run alternative . According to records, the first official modern running race is April 5, 1847 in the professional game, held in London, England Jackson 32 minutes 35 seconds 0 results won championship run 6 miles. Olympic Games men's and women both for the 5,000 m and 10,000 m running race. Men in 1912 included; Women's 5,000 m race include 1996, 1988, included in the 10,000 meters race.
the origin of long-distance running
in people's daily life, long-distance running is very useful body of sports, but if you do not have some
skills that may make the body in a very tired state, for which fitness coach Zhou Youyong Beijing Jade Bird told reporters that the former would be ready for long-distance running events, running the process in mastering the breathing is the key.
long-distance running world record world record
men:
5000 Meter Running 12:37.35 champion Kenenisa Bekele of Ethiopia's campaign in May 31, 2004 to create.
10000 Ethiopia's Kenenisa Bekele 26:17.53 m results created in 2005.08.26.
women's world record:
5000 Meter Running? 14:24.53 De Faer Ethiopia 2006.6.31
10000 Meter Running 29:31.78 Wang Junxia China 1993.09.08
marathon warm-up before the warm-up steps
steps:
a. hands on his hips, toes point to alternate activities with bilateral ankle
b. knees squat, heel raised, repeatedly Exercise 3 to 5 times, activities, bilateral knee
c. alternating elevation and abduction of both lower extremities, activity around the hip joint
d., left lunge stretching, stretch leg muscles and ligaments < br> Note
long-distance running in front of a simple warm-up exercise before doing
some people are not accustomed to do warm-up exercise, and what should be done before running the feet warm up and cool-down. the running of the knee joint pressure, Therefore, the warm-up to strengthen the knee.
best four-step of a long-distance running long-distance running is aerobic respiration
exercise, the major organs involved in human circulation, especially the respiratory system. in the running process, the body of oxygen increasing demand, under normal circumstances, the four steps of a breathing is appropriate, and try to always keep the rhythm. the way in breathing, call the nose, mouth and nose suction well mixed.
long-distance running at the beginning, because oxygen supply to the muscle activity lagged behind the needs of the legs so there will be heavy, chest tightness, wheezing and other phenomena, in particular, who often do not exercise will feel stronger, but this is normal. If you feel more uncomfortable and should stop, walk a few meters, especially if they feel unwell, stop long-distance running.
long-distance running, how to master the breathing method
correct breathing when running, is an important part of middle and long distance train well, but also master the middle and long distance running rhythm and save the key to physical performance-enhancing.
long-distance teaching methods
Middle and Long Distance Teaching breathing problems
1, conscious breath, and then deep breaths, exercise
Teaching in Middle and Long Distance I found some of the early training of students, the body often have unconscious tensions, leading to breathing is not smooth, and lead to chest and muscle tension, heart and lungs and other organs within the chest oppression, the formation of breath, and then run deep breaths. From a physiological point of view, apnea, deep breaths will increase intrathoracic pressure, impeding venous return, so that cardiac output decreased. and because of apnea, deep breaths, and may be reflective of the continued tension in the muscles, limiting the organization exchange between, especially in the absence of sufficient oxygen metabolism, but also increased the organization's lack of oxygen, muscle lactate concentration increased rapidly, leading to premature fatigue the body and affect the training results. In addition, since the beginning of training students, easily affect the specification of body movement and action of the coherence and running speed.
2, footwork and respiratory rhythm in the teaching process
poor, most of the students in running the co-ordination of breathing and the pace up, incoordination during practice, a training session down, looks very difficult. breathe while running the method generally have the following two: a suction step by step and second step calls for a two-step absorption of a call. This action involving the respiratory between the rhythm and pace are consistent, some students are not proficient beginners, poor sense of rhythm, combined with breathing is not deep, breath less, there have been breathing when running fast and slow, resulting in steps and not breathing coordinated, leading to deep breaths, and lost the rhythm when running.
breathing and footwork with the teaching methods
1, simply with the early education
Middle Distance at the beginning of practice, the first conscious teach students the methods and some breathing exercises breathing assisted methods, such as exercise and other lung capacity, and transition to match with the arm swing, ask students to do once or twice a breath with arm swing, in teaching should pay attention to the speed of arm Do not start too fast, so frequent repeated exercises, breathing and arm will gradually harmonize with, the stage is based on middle and long distance training, so teachers should at this stage about the essentials of breathing fine, say clear, and always keep alert, correct, and then a short distance and pace with practice experience to the students themselves, teachers teach, by repeatedly reinforce and deepen the students feel the rhythm of the running for a solid foundation of teaching Middle and Long Distance .
2, beginning of training emphasize breathing exercises of natural
into the initial phase of Middle and Long Distance, should highlight the natural breathing on the line. because at the beginning of practice, because students are not too concerned about causing respiratory and skilled pace of coordination, breathing a little too contrived, resulting in stiff, but the formation of the body's lack of coordination, breathing is not natural, and down hard to care, then it simply does not work closely with the pace of breathing and breathing soft or thin. So in just Students should emphasize practicing natural breathing, calm the mind, cortisol, on this basis re-emphasized with the pace of the match, it will play better results.
3, skilled stage should be emphasized that awareness of breathing and footwork with prominent When a student teaching
gradually established a complete and correct technical concepts, it has reached the middle and long distance technical requirements, which regulate movement, breathing and the pace of cooperation and coordination, soft, then should be emphasized that the awareness of breathing, breathing highlight close cooperation with the pace of teaching martial arts to achieve, as stated in improve. and , we can see good and bad breathing is good or bad performance on the Middle and Long Distance plays the role of crucial importance.
4, the initial run of fitness training methods
amateur runners training, if you are not able to time run 40 minutes or more, should increase the running distance per week, or 10% of the time, to protect themselves suffered sports injuries. only to run 40 minutes later, only to consider the problem of speed through interval running, varied pace and other training to improve speed. If conditions permit, it is best to run the hill.
short, distance running performance improved, no question about breathing and footwork is the key in close cooperation, but also compatible with other means, including means of scientific training and methods, as this will play a good effect.
still running after the marathon, after walking a few hundred meters
immediately sat down to rest some people. The coach reminded, do not immediately stop and finish the rest. Running After the activities of human body have been up and down, slowly all parts of the body should be relaxed, we recommend walking a few hundred meters after the finish, after the body relax, do some of whatever the waist, abdomen, legs, arms activities.
four categories of people should not participate in long-distance running
because there had been sudden death of marathon participants and, therefore, not suitable for the following persons to participate in distance running.
one, there are hidden disease. these diseases are mainly cardiovascular and cerebrovascular disease. < br> Second, usually those without physical exercise. If the amount of exercise far beyond the normal load, resulting in excessive exercise, stress, may lead to death or other injury;
three activities have mild chest tightness, headache, dizziness and other symptoms were ;
four elderly patients with hypertension and diabetes.
fitness benefits of a long-distance running, distance running can improve respiratory health and cardiovascular function of scientific practice, confirmed a long time deep rhythmic breathing, can Breathing large amounts of oxygen to the body to absorb oxygen in excess of the usual 7m8 times the human cancer cells can inhibit the growth and reproduction. Second marathon training also improves myocardial oxygen supply status, accelerated myocardial metabolism, but also changes of myocardial muscle fibers thick, increased cardiac contractility, thereby increasing the ability to work the heart.
Second, long-distance running is conducive to preventing and curing diseases fitness fitness run the blood circulation of the harmful substances on the drainage system cleaning to play the role, making it difficult hazardous substances stay in the body and spread. It has been determined that 16 minutes running or 25 minutes running 3,000 meters 5,000 meters, can reduce blood cholesterol. This elderly susceptible to varying degrees of hyperlipidemia, in turn causing hardening of the arteries, coronary heart disease, brain disease and so have a good preventive effect.
three fitness run in favor ease of mind and a happy and long-distance running because it did not seriously contest this outcome, but only in the fitness in a relaxed, so to alleviate the high pace of modern society and intense psychological stress caused by exercise is very useful. According to medical experts, this easy and pleasant exercise best promote the release of a polypeptide in vivo substances mm endorphins, which gives rise to a continuous euphoria and sedation. In addition, because long-distance running makes a person feel full of optimism, can help increase appetite, strengthen the digestive function, and promote nutrient absorption.
training for long-distance train people to overcome difficulties and hard work of the indomitable will temper has a good effect. especially for those who cold winter, people like to sleep late do not want to play a role in promoting exercise to make them feel the benefits of exercise fitness run.
the social significance of long-distance running
of the most simple health self-help one of the ways. It comes from the human the structure of their own body awareness and physical function of sublimation is a very gradual process of science. the function of human beings in the long-distance running in the continuous process of understanding, deepen their understanding of the body.
marathon itself, is conducive to thinking, there conducive to the health and thinking ability of thinking training.
most important thing is brought to life by the tension of long-distance running, bring plenty of energy, any activity can not be replaced.
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