How to improve the running technique
2013-05-20 09:56
To strengthen the long-distance running performance, we must first analyze the important body fitness element; fitness of long-distance running include:
1 cardiorespiratory endurance
Long-distance running is aerobic exercise, so long aerobic energy is the most basic element, which depends on heart and lung function, enhanced muscle oxygen to produce energy, and the most representative of the physiological indicators of cardiorespiratory endurance is the maximal oxygen uptake maximal oxygen uptake of distance runners can be twice that of the general health of people.
2 lactate threshold
Lactate threshold refers to endurance athletes of lactic acid and lactic acid removal efficiency, athletes lactate threshold, mean that he can maintain a high speed without the problem of the concentration of lactic acid, so if the two long-distance runners of maximal oxygen uptake when nike lunar hyperdunk higher lactate threshold athletes performed better.
3 muscle strength and muscle endurance
To be able to improve the competition results In addition to cardiorespiratory endurance endurance of the leg muscles, especially the gluteus maximus, quadriceps and calf muscles, muscle strength is the basis of the muscular endurance, the study found, improved muscle strength, muscle endurance more 
easily through appropriate training and improved.
4. Flexibility
Leg and hip flexibility of running speed and prevention of injury is very important, because sufficient flexibility can increase the efficiency of the running at the same time avoid muscle strain. But unfortunately adverse long-distance flexibility, range of motion due to the long-distance running is less, so stretching is an integral part of the long-distance runner lesson.
5 core (Core stability)
Core stability refers to the ability to maintain a stable trunk; did not notice, long-distance runners in the running, the upper body will not be left sway, because of the stability of the trunk to keep the energy moving forward, so the core stability is a guarantee kobe VIII shoe of running speed .
Muscle elastic recoil force (Muscle elastic recoil ability)
Muscle elastic recoil force when the muscle in the passive stretched, the possibility of using the energy stored in the stretch, while the rebound for a short instant contraction, studies have shown that enhanced the recoil force of the gastrocnemius and soleus muscle, can significantly improve long-distance running performance, and long-distance cycling performance has not increased significantly. The reason is that the process of running feet touch the ground after the transition to mention leg off the ground, you need the recoil force of the calf muscles, feet in the sport of cycling, there is no process of land; muscle In addition to the tendon elastic recoil force retraction force in addition to including the composition of the nerve. For this body fitness, plyometric training is the most effective, the so-called plyometrics is stretched - shortening cycle exercise performance mode, which contains high-intensity eccentric contraction followed by a conduct fast and powerful concentric contraction (Markovic , 2007).
Rate of 7.
Speed is within a time period be able to move much distance, the greater the movement distance on behalf of the faster, therefore, long-distance running performance depends on the speed of the athletes. While the speed is more than many factors, including the previously mentioned muscle, muscle resilience and core stability, long-distance movement, the speed can be said with other fitness elements are then combined with the total performance of motor skills.
Long-distance running fitness training
The primary means of traditional long-distance running training is based on high-intensity aerobic running, to increase the maximum oxygen uptake, lactate threshold interval training to improve, but a lot of long-distance running exercise programs have ignored other factors, the following described training for muscular strength and endurance, core stability, the muscles resilience and speed.
https://happyrunning.thoughts.com/posts/the-fruit-has-many-nutrients-we-should-make-greater-use-of
https://sportlife.devhub.com/blog/1849174-sport-can-not-be-separated-from-a-nutritional-diet/
