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How to train long-distance running?

s2847260302010-03-05 09:10:17 +0000 #1
My 11-year-old, who started this.

1500 meters five minutes 52 seconds.

I'll want 5000, 10000, marathon develop,

I run a 10,000 meters can also be,

did not tried to run longer.

I ask how can I practice?
z know that you do not know z2010-03-05 09:14:27 +0000 #2
long-distance needs of endurance, resilience, psychological qualities ... every day for a long time to run it possible to upgrade endurance , but it would gradually increase your distance, such as the first week of 5000 meters, the second week of 6000 ... increases every day to run prior to stretching, stretching the thigh following tendon Yi Shen, if you went to the gym catches a leg and a conditional Lumbo-abdominal muscles, another pair of good shoes will improve your speed and reduce drag, running posture and acceleration time must learn from the World Series on the middle level personnel, you will practice make a success of the ...
Love inducing drug Clock2010-03-05 09:50:32 +0000 #3
You is still small, in no hurry slowly and practice, as long as it has always persevered like, you can try the following exercises are several ways to run a small step

(1) function: improving the landing techniques, experience "pawing" action, the development of flexible joints and movement frequency.

(2) Exercise:

① two hand-held devices or in-situ tiptoe not leave in exchange for supporting leg exercises. Required weight from one leg to another leg.

② the original to the gradual transition to a small step forward to run 20

30 meters. Require action from a slow gradually accelerated.

③ road running between the small step 20

30 meters.

④ small step in the transition to a normal run to run 40

60 meters. Asked the thigh gradually inflate the pace gradually picked up, the natural transition to the normal running.

⑤ small step to run stride frequency to speed up the transition to a buildup. Requirements Ibid.

(3) Notes: upper body upright or slightly forward, the focus Gaotai, pelvis before Ting, body stretch. Under the thigh positive pressure, relaxed knee, ankle, leg advantage of the opportunity before the pendulum, with the feet touch the ground before to complete the "pawing" action, and quickly straighten the hip, knee, ankle three joints, while arms swing with the leg movements before and after ( Figure 10).

2 High-leg lift to run

(1) the role of leg lift to enhance muscle strength, joint flexibility and movement frequency of the development.

(2) Exercise:

① situ or support to run a high leg lift.

② moving between the high leg lift to run 20

30 meters. Action required full, do not move forward fast.

③ high leg lift to run the transition to a normal running or buildup 40

60 meters. Calls on the Transitional Nature.

(3) Notes: upper body upright or slightly forward, the focus Gaotai, pelvis before Ting, body stretch. Alternating knees Gaotai legs, thighs and trunk near the right angle, and then actively under pressure, with the pre-feet touch the ground, and quickly pedal straight hip, knee, ankle three joints, while arms swing around the elbow flexion movement with the legs (Figure 11) .

3 after the tread running

(1) role: Experience of tread, set out the technology to enhance, after running in the tread when the hip, knee, and ankle joints three full tread stretch force.

(2) Exercise:

① situ hop, jump switching legs. Experience pedal in action. Required hip, knee and ankle joints full pedal three straight, elastic movements.

② small stride forward the top of the jump, pedal to the power and pedal feel, with the swing movement.

③ After the tread to run 20

30 meters. Asked pedal, put the full.

④ After the tread to run the transition to normal running 40

60 meters. Required to be a natural transition.

(3) Notes; upper body slightly forward, action stretch. Pedal put a positive, general cooperation and coordination (Figure 12).

4 large folding legs to run

(1) role: Experience after the tread edge after the end of the size of Tuibian folded before the pendulum techniques to enhance rapid ankle strength, improve coordination.

(2) Exercise:

① standing calf running back kick to experience large leg folding action.

② road running between the legs kick after 20

30 meters. Require the full leg kick back, do not fast forward Pao Su.

③ large folding legs to run the transition to a normal running 40

60 meters. Require the transition to natural.

(3) Note: torso slightly forward, with full tread upon the premise of the size of Tuibian folded edge to do before the pendulum action. Large leg folded to the full magnitude of the thigh before the pendulum may be smaller (Figure 13).

5 buildup

(1) role: making the body more quickly from the static state, to obtain maximum forward momentum.

(2) Exercise:

① start after the buildup to require upper body gradually lifted, step length increased, stride frequency to speed up, while his arms with an energetic and swinging his legs to do.

② Jogging then buildup: Request a natural transition.

③ small step then run buildup: Request small step forward to run the body gradually losing control, forward speed ran out.

④ high leg lift then run buildup: Request gradually speed up the frequency, the body gradually forward, the transition to a buildup.

(3) Note: enter the buildup, the gradual increase in step length and stride frequency gradually quickened, his arms with the legs to do a positive and powerful swing, so easy to coordinate movement, running the length of the distance determined in accordance with specific requirements .

6 varied pace

(1) role: there are plans to change the speed to improve the running of the technology to improve the general endurance or speed endurance.

(2) Exercise:

① 20 meter rapid access 40 meters slow.

② 50 meter rapid access 50 m slow.

③ 100 meter rapid access 60 m slow.

④ suddenly accelerated and maintain a distance to uniform or jogging.

⑤ from long to short-distance sprints and jogging (or from short to long), 400 meters 300 meters 200 meters 100 meters 80 meters 60 meters 40 meters 20 meters. Beginners gallop shorter distances more, the corresponding jogging longer, with a higher level practitioners, and gradually lengthen the distance gallop. The length of transmission distance and speed speed, intensity, size of the practice should be based on the purpose, requirements, and determined the level of practitioners.

7 intermittent running

(1) role: the use of greater intensity of running a specified distance after the planned time to rerun some rest in order to enhance the function of the cardiovascular system and anaerobic metabolic capacity.

(2) Exercise:

① 200

400 Mi intermittent passages run: Request speed close to or match or exceed the speed.

② 400

600 Mi paragraphs intermittent running: Request slower than race pace.

(3) Note: Intermittent running faster than race pace, the rest for a longer time, when the practitioner heart rate close to 120 times / time-sharing for the next exercise, slower than race pace, rest a short time more, heart rate, not close 120 times / time-sharing on for the next exercise.

8 timed runs

(1) role: the development of students in general endurance and running ability to understand and improve the running of the techniques to enhance internal organs function, the speed of students feeling.

(2) Exercise:

① only provides run time, are not required to run the distance. Venue 5,10,15,20 minutes from time to time running; roads or in fields 30, 0 minutes from time to time to run.

Requirements: running relaxed, fast, slow may be, to the end of time.

② finish within the specified time a certain distance. 5'20 〃 covered within 1500 meters; 20 'covered within 5000 meters.

(3) Note: In the consolidation, on the way to run stages of technology, multi-use of this method to train students ran a sense of rhythm and speed. Group exercises is to enable students to run the rhythm of a good leader.

9 repeatedly run

(1) role: the development of speed and speed endurance.

(2) Exercise:

① 30-meter run 5

7 times. Requirements: 90% of the power to run, rest 05

1 min.

② 100 meter run 2 or 3 times. Requirements: 80% of the power to run, rest 1 to 2 minutes.

③ 150-meter run 1

2 second-rate. Requirements: 70% of the power to run, rest 2 to 3 minutes.

(3) Notes; repeat number should be based on strength of students it depends on the proper regulation of rest time, rest time is too short, easy fatigue, and teaching effectiveness; rest for too long, they reach teaching goals.

10 the use of the natural conditions make the practice run uphill running, downhill running, snow, running, sand running, forest run ... ... in the natural environment practice, practitioners of high excitability can improve the practice effect.
123 Sunshine House2010-03-05 09:19:37 +0000 #4
daily basic exercises are essential, and then that is controlled by adjusting the process of running their own breath! This is the most critical!



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