TRAINING TIPS FOR LONG DISTANCE RUNNING NEWBIES
If you are new to running, you need a little patience to strengthen your physical fitness and gradually reach the level of making running relatively easy. Keep running, and when you look back, you will find that you have made great progress unconsciously. At the same time, you can make the running process more comfortable and enjoyable by some methods or techniques.
1: You must get into the habit!
Many people are motivated to run, start strong, fail after a short season, and finally say, “I once tried to be a runner …” But you don’t have to! We are all motivated by something, but our motivation wavers in the early morning or after a long day’s work. You must get into the habit of going out on days you don’t like, no matter how you feel now. Form consistency with habits and schedules and make progress. Once you walk out the door, you will return to the incentive mode, and the habit of walking out the door will be strengthened!
For general training, running at the same time and keeping a fixed schedule helps to maintain consistency, but for relay training, you need more kinds. You don’t know when it will run during the relay, so it’s helpful to schedule some runs at different times of the day to get used to running at all different times.
2. Stretching is not a warm-up session
Preparation (warm-up) refers to purposeful physical exercise to overcome the physiological inertia of internal organs. Shorten the process of entering the working state and prevent sports injuries.
Static stretching is not suitable for warm-up
Most runners know that warm-up is necessary. What is the best way to warm up? Some people will do some simple stretching exercises and then start running, but this is not completely scientific. Because static stretching is not suitable for warm-up.
Effective warm-up exercise can raise body temperature and increase blood flow. Only by fully warming up can the runner’s muscles effectively absorb oxygen from the blood. And by using the energy stored in muscles, the toughness of muscles will be better.
The first step to raise your body temperature needs to start with aerobic exercise, usually jogging. Its purpose is to mobilize the heart and lungs, make the heart beat faster, strengthen breathing, and raise the body temperature through the whole body exercise.
Besides aerobic jogging, you also need to warm up the joints of your body to improve the flexibility of your body and the elasticity of your tendons. Having elastic muscles is the first factor to prevent sports injuries and improve sports level.
3. Strength training
Why do you want to do strength training?
Some runners don’t care about strength. They simply think that “running more with greater intensity” can achieve their goals, and they don’t like complicated strength training. There are also some runners who feel that strength training increases muscles, and the weight gain during running is not good for running.
In fact, increasing the training of core strength can make runners more relaxed. Because strong muscles can protect you from all kinds of injuries. The combination of core strength training and running training actually has little effect on weight.
Strength training can not only protect runners from injury, but also make you run faster. Regular strength training can improve your running economy, increase some strength training, and make runners who need to lose weight lose weight faster.
4. Long-distance running pace
The basic rule of long-distance running is slow and steady.
More specifically, long-distance running should be about one minute slower than your marathon pace, or one and a half to two minutes slower than your current 10km pace per kilometer.
Also, keep your heart rate within about 65% to 75% of your maximum heart rate.
Whatever you do, don’t exceed this range, because doing so will increase the risk of injury, over-fatigue and over-training.
If you don’t have the current 10-kilometer or marathon pace time, or don’t use a heart rate monitor, please run at a pace that can talk, that is, a pace that you can chat with easily, and you don’t have to run out of breath.
If you can hear yourself panting, you are walking too fast.
Once you become stronger, you will want to make your long-distance running pace more challenging.
There are two options for challenge:
Accelerated running in the second half
Doing negative split, that is, the second half of a long run runs faster than the first half, is a good way to speed up the pace without hitting the wall.
The method is as follows: Run the first half of the mileage at a conversational and controllable speed, then gradually speed up the pace and finish the second half faster.
For example, if you plan to run 26 kilometers, run the first 13 kilometers at an easy and controllable speed, then at the 13-kilometer mark, start to gradually speed up the pace and run the last 13 kilometers at least half a minute faster than the previous pace.
Marathon pace long distance running
When training for a long-distance race, try not to run long distances in the target race, or it will be a disaster.
If you put too much pressure on your body, then you may be extremely tired in the short term, and may be injured and/or painfully tired in the long run.
For the ideal pace, the speed per kilometer is 30 to 60 seconds slower than the Malasson pace target.
You can also use the second half of accelerated running in marathon pace long distance running.
5. Your long-distance running recovery
Long-distance running will do harm to your body, which is why recovery is as important as training itself.
When you recover, you will recover faster after strenuous exercise, and you will be injured less when running.
Here are four things you need to do to ensure maximum recovery after a long run.
body wetting before glazing
After a long run, drink plenty of water immediately to meet your fluid needs.
Electrolyte water can be an option, but it is by no means the main one.
Avoid energy drinks or supplements.
Have a recovery day or days after your long run.
If you don’t want to take a day off, try cross-training. It’s best to do low-impact activities while minimizing the stress on your body.
Do a light full-body or core exercise routine, resume yoga or foam shaft to relieve any tension or pain after running.
If you like, you can also do a recovery run.
Stretch your running muscles.
Although the science about the effectiveness of stretching for injury prevention and recovery is still inconclusive, I still believe its importance.
Especially during the running window, when your muscles are warm and ready to stretch.
Focus on the major muscle groups, especially the muscles you use the most during running, and breathe into any tight state so that you can release it. Stretching can also avoid cramping.
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