China nearly two years popular marathon, marathon grassroots population soared. The number of people who love marathon runs has increased dramatically. Combining the practical and theoretical study of long-distance running, talk about the winter long-distance running notes! Â
One of the winter long-running strategies
In view of the characteristics of winter long-distance running, it is necessary to develop a training plan that suits you. Winter temperatures are low, air mobility is poor, atmospheric circulation is slow, and the climate is dry, which brings some difficulty to winter training. In particular, the smog air in the city has a greater impact on people. The harmful substances such as sulfur dioxide, nitrogen monoxide and low-oxygen ozone molecules suspended in the air will have more impact on human health. During the long-distance running exercise, all tiny particles less than 10 microns in diameter will reach the lungs through the respiratory tract and participate in systemic blood circulation. In addition to hurting the lungs, it can also hurt other parts of the body. Therefore, runners always pay attention to the air pollution situation. When the smog weather exceeds the severity, it is necessary to take necessary measures, such as wearing a mask, training in the indoor track and field field, and adjusting the training content to the special strength foundation for indoor exercise. You can also choose to train in the afternoon and when the air is good at night. In short, amateur players should pay attention. In practice, some of the runners are very comfortable to run in the smog air, which is related to the local climate and the specific harm remains to be explored. Â
Winter long-distance running strategy
Combined with the characteristics of winter training, it is necessary to adapt to winter long-distance running from sports equipment. Wear looser sportswear and a little more coat (because the fingers are quick to dissipate, the peripheral nerves feel cold. You can wear gloves), and the upper limbs elbows, shoulders and cervical vertebrae need to keep warm, so wear more on the upper limbs. It is best to wear cross-country shoes when running, pay attention to keep warm. The head is chosen according to the individual's ability to withstand cold. Take care to keep your head dry. Please don't be superstitious about high-end brand sports equipment. It will induce you to enter many misunderstandings and bring you harm. Such as: beginners due to lack of leg strength, running technology is not correct, wearing special marathon shoes, it is easy to cripple or form a splay. Beginners should communicate frequently!
Winter long-distance running strategy
Winter training is the foundation, and aerobic training is an effective means of winter training. Aerobic metabolism training is a long-term system, planned exercise, and gradually improved. Only after a large number of aerobic metabolic endurance running training suitable for oneself can adapt to the winter training transition to a certain amount of high-quality effective training. Human stress response mechanism. Further increase people's maximum oxygen uptake. Conducive to improving sports performance. Â
Winter long-distance running strategy
With the increasing number of marathon events, there are more winter marathons in the winter, such as the Xiamen Marathon, the Haikou Marathon, etc., which will have a certain impact on the winter training cycle. Professional athletes only participate in three or four games a year, in order to ensure the integrity of the winter training cycle. There is now a means of training in competition, but it is not yet fully mature. This is caused by the monetary marathon. Therefore, the runners in the north must not forget the pre-match adjustments during the winter competition. Amateur players should pay more attention to the connection between training and competition. Â
Winter long-distance running strategy
In winter, the pre-heating muscles should be sufficient, the preparation time should be slightly longer, and the extension should be standardized and in place. Especially the ankle joint, knee joint, ankle joint. When starting a long run, the rhythm must be slow. After at least 2 kilometers, gradually increase the rhythm. In the last 3 kilometers, the rhythm is increased appropriately, which can improve the ability of aerobic training. Most of Tianjin's running friends now use this method, and the effect is obvious. After the training, you must do the finishing activities. If you have the conditions, you can go indoors, especially when it is coldest. The finishing activities include stretching, relaxing, massage, physiotherapy, etc. The purpose is to systematically train and guarantee the next training session. Â
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