Skills and points for attention in seeking 5000-meter long-distance running

First, exercise your will quality and don't give up easily.

Second, pay attention to reasonable adjustment of breathing and distribution of physical strength. Before you start running, you should do some preparatory activities to stretch your body. At the same time, it also increases the heart rate. When you start running, try to maintain your physical strength and adjust your rhythm when you can keep up with the big troops. Don't run for your life in the first place.

Third, before reaching the fatigue limit, we must persist. There is usually a fatigue limit around 1000- 1500. After this fatigue limit, the heartbeat and breathing will be relatively stable, and the feeling of leg soreness will be alleviated.

Fourth, it is necessary to gradually accelerate about 500 meters before reaching the finish line. At this time, everyone is very tired. As long as they work a little harder, they will widen the gap with others.

Action essentials of long-distance running:

1 Breathing method: Generally, we breathe through our mouths and noses at the same time, not just through our mouths or noses. Breathing rhythm: Generally, "three steps and one breath, three steps and one breath" or "two steps and one breath" are adopted, depending on everyone's exercise ability and level (breathing rhythm can be practiced and felt in situ). There is also the action of running: it should be noted that coordination must be relaxed when running. This requires that on the basis of correct movements, the whole foot should be used to land and the knee flexion buffer should be transferred to the forefoot. The upper body is upright and relaxed, and the arm swings naturally and forcefully.

"Pole": a term used in middle and long distance running. It is due to the inertia of internal organs that the supply of oxygen temporarily lags behind and the need of muscle activity. In addition, a large number of metabolites produced by muscle activity cannot be transported away in time. So after running for a while, it will be difficult to continue running to varying degrees. At this time, we should persist in running with tenacious virtue, deepen our breathing and adjust the rhythm of our breathing. By adjusting the running speed, the "pole" can be overcome.

3. Pay attention to warm-up exercise before long-distance running and finishing relaxation exercise after exercise. The inertia of internal organs mentioned above is objective. This requires us to make full preparations for exercise before exercise, fully mobilize the body (what we usually call warm-up), and move the joints and ligaments of the body to prevent sports injuries. After exercise, it is necessary to tidy up and relax, so that muscles can be relaxed, the body will recover quickly, and the metabolites produced by muscle activities can be transported away, making the body healthier.

4. Long-distance running should pay attention to sports hygiene: dress, don't catch a cold because of saving trouble, especially for long-distance running in winter, wait until the whole body is hot before taking off your coat, and put on your coat immediately after the long-distance running to prevent colds. Shoes and socks worn in long-distance running should be soft but not soft, so as not to hurt your feet. Don't practice hard with illness (injury), and adjust the amount and intensity of exercise in time. Also pay attention to strengthen nutrition, pay attention to rest, don't be overworked, the distance and speed of running should be appropriate, step by step, from small to large, gradually increase, and don't rush for success, so as not to produce adverse reactions.