Training Methods for Middle-Distance Running

1. Upper Body Posture Exercises

The technique of not swaying the upper body from side to side is practiced by controlling the lumbar joints and shoulder joints during running.

2. Swinging posture exercises

Training by practicing swinging with the shoulder joint as the axis in place and swinging with the shoulder joint as the axis during running.

3, leg movement exercises

Transition through a single auxiliary movement exercises to in situ leg movement exercises and then further transition to the running process of the whole set.

4, the whole set of movement exercises

Through a single upper body posture exercises, arm posture exercises, leg movement exercises after the transition to the whole set of movement exercises.

Expanded:

Training Notes

1, try to choose a plastic field, do not run on a very hard concrete floor. When running uphill, use the forefoot to land on the ground, the upper body slightly forward, the stride is slightly smaller, strengthen the back pedal; downhill, the upper body slightly back, the heel first landing, and then transition to the full palm, and always pay attention to the safety, do not follow the inertia of the fierce running, in order to avoid danger.

2, do not wear hard-soled shoes, try to wear a softer and thicker shoes, it is best to wear rubber shoes or elastic running shoes

3, running posture should be scientific and reasonable. When you land on your feet, you should avoid landing on your heels first. You should use the forefoot to land on the ground and give full play to the elasticity of the arch of the foot, which is conducive to a good buffer action and reduces the resistance of the ground. The back pedal of the leg should be stretched, and the foot should utilize the cushioning force when landing, not too fierce. This makes people feel that both feet are light and flexible, but also reduces the burden on the feet to avoid injury.

4, running, shoelaces should not be tied too tight, otherwise it will hinder the blood circulation of the feet. Often use hot water to soak the feet, can reduce the lower extremities of the foot muscle viscosity, enhance the elasticity of the joint ligaments and stretch, can also prevent the occurrence of injuries. Develop the hygienic habit of washing feet diligently can also have a health care effect on the feet.

Baidu Encyclopedia - Middle Distance Running