How to train for long-distance running in elementary school?

Running is one of the most common forms of exercise and the most common event in sports meets. Many primary schools will hold sports meets, and some primary school students will want to participate in long-distance running events. If they want to get good results, they need more training in normal times, as they are not born to run fast. There are some techniques in long-distance running training. Once you master these techniques, you can practice better. How should primary school students conduct long-distance running training?

Middle and long distance running requires a constant speed throughout the running process. Generally speaking, running at a steady pace is the best, but you can also make a sprint at the end. According to your training level, you should sprint hard at the start of the race. Don't panic. You will slow down after running for a few dozen meters. Then, maintain your own speed, and it is best to follow, that is, keep up with someone who is at a similar level as you. Pay attention to your breathing, exhale after three steps and inhale after three steps. Just run three steps forward, keep inhaling, then run three steps again, keep exhaling. If you are short of breath and cannot do it, change to two steps, one exhalation and two steps, one inhalation.

Note: Don’t open your mouth too wide, otherwise, the cold air will cause stomachache. If it is a standard 400-meter race, it is two and a half laps. In the last 200 meters, you must use all your strength to rush forward. At this time, you can breathe deeply until you cross the finish line. You will definitely get good results. According to your ability, you should adopt a steady-speed running tactic: except for the acceleration after the start and the final sprint, you should basically run at a higher steady speed along the way. Breathing method: During long-distance running, the human body consumes a lot of energy and requires a lot of oxygen. Therefore, it is very important to master the correct breathing method. During middle and long distance running, in order to increase lung ventilation, it is advisable to breathe through both the mouth and nose simultaneously. The breathing rhythm should be coordinated with the running rhythm. Generally, it is recommended to exhale once every two steps and inhale once every two steps, or exhale once every three steps and inhale once every three steps. When breathing, pay attention to increasing the depth of your breathing.

"Pole" and "Second Breath" During middle and long distance running, because the oxygen supply lags behind the body's needs, after running a certain distance, you will feel chest tightness, disrupted breathing rhythm, difficulty breathing, weakness in the limbs and difficulty in running. This phenomenon is called the "pole". This is a normal phenomenon in middle and long distance running. When the "extreme point" appears, you must continue running with tenacious willpower while increasing your breathing and adjusting your pace. In this way, after walking a certain distance, the breathing becomes even, the movements feel relaxed again, and all uncomfortable feelings disappear. This is the so-called second breathing state. During middle and long-distance running, abdominal pain is prone to occur due to insufficient warm-up exercises, which is mainly caused by gastrointestinal spasm. At this time, students must not be nervous. They can press the painful area with their hands, slow down the running speed, take a few deep breaths, and persist for a period of time, and the pain will disappear. Or you can adopt the follow-up running tactics: after starting, always follow the leader or small group, strive to overtake the opponent in the final sprint and cross the finish line first. There is no fixed pattern for running movements. As long as the movements of various parts of the body are coordinated and smooth, and do not cause tension, it is probably an effective running movement. First of all, good body posture is a must; and a prerequisite for good body posture is proper muscle strength. Some exercises that can strengthen muscle strength, such as sit-ups, push-ups, alternating squat jumps, pull-ups, etc., are beneficial for maintaining a good body posture and obtaining effective running movements. The standard running posture is to keep the head and torso upright, the body quite relaxed, the head raised, the eyes looking straight ahead, the arms hanging naturally, and the fingers lightly clenched and slightly toward the midline of the body. When you step forward, your foot should be directly under your body's center of gravity.

People who are new to running make the mistake of taking too big a stride; that is, when the foot steps forward, the moment the foot lands is in front of the body's center of gravity. Regardless of body shape, everyone has a stride length that's right for them. The method is through regular practice and trial and error. Other common mistakes include: toes pointing inward or outward when the feet touch the ground; the body bouncing too obviously; the arms swinging too much or to the left or right. Running movements should be smooth and natural, and all over-emphasized movements should be reduced to a minimum. Never run on tiptoe; this is a common mistake among beginners. In this running method, every time the toes touch the ground, the calf muscles and heel joints are under a considerable load. Over time, the calves will feel pain. For endurance long-distance running, it is reasonable to run with your heels or the entire sole of your foot landing on the ground.

By understanding the long-distance running training for elementary school students, everyone can apply it to life to help some elementary school students practice. During the practice, you must pay attention to the manner and method. You cannot practice blindly without knowing it, as this can easily lead to injury. You cannot also not practice excessively because you are eager for quick results, as this can sometimes backfire. Only by making a good training plan, taking it step by step, and sticking to it can you achieve success.