For marathon runners, there is only one goal: to keep yourself healthy and achieve your goals efficiently. According to the study, in order to achieve this goal, in addition to the usual serious training and careful preparation before the competition, as far as the competition itself is concerned, there are three aspects that runners cannot ignore: first, warm-up before running, second, scientific running, and third. It’s after the run. But some runners only focus on the final result and don’t think much about how to achieve good results.
The three sections are described below:
1. Warm up before the game
Some contestants, relying on their long training time and good results, do not pay much attention to the pre-match warm-up, thinking that they can run as soon as they come. Actually this is very dangerous. Warming up before the competition is a must. Use short-term, low-intensity movements to contract the muscles that will be used when exercising to increase local and whole body temperature and blood circulation, and make various systems in the body. Including the cardiovascular system, respiratory system, neuromuscular system and skeletal joint system, etc., can gradually adapt to the more intense exercise that is about to face, which can not only reduce the occurrence of sports injuries, but also improve performance. This is what the workers say, “Sharpening the knife without mistaking the firewood”.
(1) Warm-up Four Parts
For the purpose of pre-competition warm-up, Dr. Li Bei summed it up as a “warm-up tetralogy”, namely improvement, activation and flexibility, enhancement, and integration.
1. Improvement: The core is to increase temperature and muscle blood flow, enhance the function of the cardiopulmonary system, improve the delivery rate, gradually increase the range of motion of the joints and muscle flexibility, and improve the physical performance, coordination and movement skills of athletes.
2. Activation and flexibility: that is, focusing on flexibility or practicing with a full range, it is necessary to integrate motor control, stability and flexibility, and is highly related to the movement to be performed, and activate the muscles that must be used in the movement.
3. Enhancement: that is, to increase neural excitability, further activate the muscles, increase muscle strength and explosiveness; gradually increase the intensity until the intensity is close to the intensity of the subsequent competition.
4. Integration: that is to put all the effort into the training target, because the focus of the warm-up training plan is on the training target.
Of course, even professional runners should pay attention to how to warm up. Before the competition, you should make a judgment on your segment strength, and formulate a strict segment schedule. Don’t do exercises that are easy to fatigue your muscles. On the contrary, you should practice more flexibility, and appropriately increase a little static stretching and motivation. The lengthening exercise to relax the muscles of joints, waist, back, shoulders, etc.
(2) Five moves of the quick warm-up method
Since there is not much time before the game, a quick warm-up method can also be used. Five tricks can solve the problem:
1. Knee hug, knee lift. Knee Tuck: Bring your knees toward your arms, with your arms roughly at chest height, keeping your hips and knees at 90 degrees. Knee Raise: Hold your knees with your hands and bring them closer to your chest. The frequency is maintained for 10-20 times, from slow to fast, from low to high.
2. Active ankle. Kneel on one knee on a towel with knee and hip-width joint straight, toes and knee forward. The center of gravity of the body is straight forward, the knees are stretched forward slightly to the outside of the body, the heels of the back feet are raised, the toes are touching the ground, and the pause is guaranteed for 5-10 seconds. Make sure your knees and ankles are stretched.
3. Stretch the inner thigh. Separate your legs to ensure that they are wider than your shoulders, keep your chest up, your belly up, your hands on your chest, and your body’s center of gravity to one side, and stretch to the inner thighs to feel a stretch. Alternate legs.
4. Stretch the back of the thigh. This action is the process of gradually straightening the legs from the squat position. In the squatting position, pay attention not to let the knees go beyond the toes, maintain the stability of the body, stand slowly, and always keep the hands on the toes. At this time, from bending to straightening of the thigh, you can feel the pulling feeling on the back of the thigh.
5. Jump buffer. Don’t jump too high, as long as your body’s center of gravity is off the ground. Downward buffering is the most critical process, from the toes, ankles, knees to the hip joints, there is an overall linkage buffering process. During the whole process, the center of gravity of the body should not fluctuate greatly, and the landing should be slow and steady.
2. Improve running technique
Regarding sports performance, it is not recommended for amateur runners to have high performance requirements; on the basis of doing a good job of warming up before the competition, how to run has become the key to maximize the level of long-distance running and ensure the perfect realization of running goals.
(1) Ten Reasonable Skills to Master
1. Reasonably bend your elbows and swing your arms back and forth.
2. Reasonable torso posture, reduce redundant movements.
3. Reasonable support leg stretching techniques, from top to bottom.
4. Reasonable back kick angle, back kick direction.
5. Reasonable support leg pushes the hip forward technology.
6. Reasonable folding front swing technology.
7. Reasonable pedal, swing with technology.
8. A reasonable leg span (about 60 degrees) in the air.
9. Reasonable “rolling” landing buffer technology to minimize front support resistance.
10. Reasonable easy and natural running techniques to form suitable stride length and stride frequency to control the running rhythm.
(2) Correct posture from head to toe
Looking at the above ten technical requirements, the purpose is one: runners should maintain correct posture from head to toe when running.
1. Head and shoulders: Keep your head stable, your head should be facing the front, and your eyes should look straight ahead. Unless the road is uneven, do not lean forward. The shoulders should be properly relaxed and avoid holding your chest.
2. Arms: The swing should be forward and backward movements with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists and arms should be relaxed, and the elbows should be at an angle of about 90 degrees. Raise your elbows and swing your arms, with your arms one in front and one behind in a ready-to-start position, raise your elbows as high as possible on your back swing arms, then relax your front swing, and raise your arms higher as you move faster.
3. Upper body: Stay upright from neck to stomach, rather than leaning forward (unless accelerating or going uphill) or back, which is good for breathing, balance, and stride. Do not sway your torso from side to side or go up and down too much. Actively send the hips when the legs are swung forward, and pay attention to the rotation and relaxation of the hips when running.
4. Lower body: Swing forward with your thighs and knees, not up. Any lateral movement of the leg is redundant and prone to knee injury, so the front of the thigh should be straight.
5. Feet: Land with the middle of the foot, so that the impact is quickly distributed to the entire sole of the foot. If the stride is too large and the calf stretches too far forward, it will hit the ground with the heel, resulting in a braking reaction force, which will cause great damage to the bones and joints.
In short, in order to stand out in horse racing events, you should first learn how to train scientifically, which is the foundation of the foundation.
3. Post-run finishing
Horse racing cannot be completed in one battle. After a race is finished, a long-term plan must be made. And proper finishing exercise after running is a guarantee that the athlete can run continuously. The finishing exercise is mainly to do deep breathing and gymnastics to relax the muscles, etc., so that the heartbeat and breathing gradually tend to be gentle, and the state of relaxation and tension is relaxed.