How can long-distance running be fast and not tiring

The key to running fast and not tiring in long-distance running lies in scientific training, reasonable pace, physical reserve, and skill optimization. Mainly achieved through improving cardiovascular function, improving running posture, strengthening core strength, controlling breathing rhythm, and arranging training plans reasonably.

1. Improving cardiorespiratory function

Cardiorespiratory endurance is the foundation of long-distance running and can be enhanced through a combination of interval training and long-distance jogging. Interval training, such as alternating between 400 meter fast running and slow running, can enhance the heart's pumping ability; Long distance jogging once a week can improve the efficiency of muscle utilization of oxygen. Suggest gradually increasing the load from low intensity to avoid excessive fatigue.

2. Improve running posture

Lean forward 5-10 degrees to reduce braking effects; Swing arm angle less than 90 degrees to avoid lateral swinging; When landing, the forefoot touches the ground first to reduce knee joint impact. Errors can be corrected through video recording analysis or professional coach guidance to reduce energy waste.

3. Strengthen Core Strength

Plate support, hip bridge and other training can enhance the stability of the waist, abdomen and buttocks, and reduce body shaking during running. 2-3 strength training sessions per week, each lasting 20 minutes, with a focus on exercising lower limb muscles such as the quadriceps and hamstring muscles to delay the onset of muscle fatigue.

4. Control breathing rhythm

Adopt a rhythm of two-step inhalation, two-step exhalation, and take deep breaths to the abdomen. When there is a lack of oxygen, you can try inhaling through the nose and exhaling through the mouth. In winter, use your tongue to warm up the air by pressing against your upper jaw. Avoid shallow breathing causing lateral abdominal pain, and if necessary, check if breathing is smooth by humming a song.

5. Reasonably arrange training

Following the 10% increment principle, the weekly increase in running volume should not exceed 10%. Alternate between speed classes, endurance runs, and recovery runs, gradually reducing the amount 2 weeks before the race. Record morning pulse and fatigue, adjust intensity in a timely manner, and avoid overtraining syndrome.

Daily intake of high-quality protein and complex carbohydrates should be ensured, and electrolytes should be replenished promptly after running. Choose shock-absorbing running shoes and replace them regularly. Hard court training should not exceed 30% of the total run. Dynamic stretching and foam axis relaxation were performed before and after training, and the sleep time was not less than 7 hours. Long term adherence to systematic training and gradually establishing an efficient running mode suitable for individual physique are the key to truly achieving fast and effortless long-distance running performance.