Endurance running training is the practice of training the body's endurance in running. In order to be able to run continuously for a long time in training, it must be kept running regularly. At least 5 days a week and focus on running distance. not focusing on speed That is, you don't have to run very fast. Take the speed at the running level and feel comfortable, but can run far In addition, long runs should be practiced twice the normal distance once a week. Running distances are to be determined depending on your running training goals, possibly starting at 60 km per week and gradually increasing the distance. give more and more
Principles of training to run longer
1. Warm-up before running
For beginner runners who haven't exercised before, it's a good idea to start with a warm-up first. It may be walking briskly for 5-10 minutes or doing various stretching postures such as lifting the legs back and touching the buttocks alternately - back and forth. Raise your legs, bring your knees up to hug. or running on tiptoes, alternating legs The warm-up will help the muscles have more strength. ready to start exercising Help you run longer
2. Start with a slow run.
Start with a slow run for 5-10 minutes, then slowly run faster. which is considered a warm-up You should not start with a quick sprint right away, as this will make your muscles weak and tired quickly. including the risk of injury
3. Alternate running and walking briskly.
After running for a while If you start to feel tired, switch to a brisk walk instead. By walking for a long time, speeding up a bit faster than normal walking. To prevent the body from causing too much tension. When the body begins to run, gradually accelerate the pace back to normal running.
4. Practice breathing properly while running.
While running, inhale through your nose and exhale at the same time through your nose and mouth. try to breathe with the stomach By inhaling into the lungs until the stomach expands. and forced to let the air out by clenching his stomach Because of improper breathing may cause colic while running.
5. Gradually increase the distance.
If you have been running for a while You will start to run longer, longer and gradually increase your stamina. After that, gradually increase the distance you run, maybe 2-3 km per week, but don't overdo it until your body takes it. no
6. Don't forget your physical health.
You should regularly check your own physical health, such as checking the mobility of muscles and joints. Check the health of your knees, back, waist and hips to make sure they are strong and not prone to injury so that you can run comfortably. not too tired
7. Listen to soft music along with it.
There has been research that confirms that listening to music in a comfortable rhythm Or slow pop music during your run will help you run longer than listening to upbeat music. or not listening to any music while running at all
However, even if you have practiced running until you can run for a long time You should continue running on a regular basis. Because if you stop running for a long time, your body may return to the same state as before. It turned out that we had to start counting one over again.
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