A. Hands akimbo and toes alternately move both ankles.
B. Kneel down, lift your heels, and practice repeatedly for 3 to 5 times to make your knees move.
C. alternately raise and abduct the lower limbs and move the hip joint.
D. leg press front and back, lunge left and right, and stretch leg muscles and ligaments.
Four-step one-breath long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, four steps and one breath are appropriate. Try to keep this rhythm all the time, and at the same time make the best adjustment according to the athletes' own physiological conditions and adjustment habits. In the way of breathing, it is better to breathe with nasal suction nozzle and mix mouth and nose.
At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.
Correctly mastering the breathing method during running is an important link in practicing middle and long-distance running, and it is also the key to mastering the running rhythm of middle and long-distance running, preserving physical strength and improving performance.
Take a walk after running. Some people sit down and rest immediately after running. The coach reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.
Master the essentials of long-distance running in winter
Winter is a good season for long-distance running, but it is not simple, and there are many essentials to master. In winter, the temperature is low, so you should not wear too thin when running, especially in the upper abdomen. It is best to drink a cup of boiled water before long-distance running, which can reduce blood concentration and promote blood circulation. Some people are used to starting as soon as they go out, which is not good. Rub your hands, face and ears before you start to avoid frostbite. You should also fully exercise your ankles and knees and do warm-up activities.