How to run fast and not get tired in long-distance running? 7 kilometers

To run fast and not tired during a 7-kilometer long run, the key is to allocate physical energy reasonably, adjust breathing rhythm, optimize running posture, and do a good job of warm-up and supply. There are mainly methods such as controlling pace, abdominal breathing, adjusting step frequency, dynamic stretching, and supplementing electrolytes.

1. Control Speed

It is recommended to use a uniform speed strategy during the starting stage to avoid consuming energy too quickly in the first half of the journey. The intensity can be maintained at 60% -70% of the maximum heart rate through heart rate monitoring, and later increased appropriately according to physical fitness. Novices can try to slow down the target time by 10-15 seconds per kilometer and gradually accelerate for the last 2 kilometers.

2. Abdominal Breathing

adopts a deep abdominal breathing mode with 3 steps and 1 breath, where the abdomen bulges instead of the chest heaving during inhalation. During hypoxia, it can be temporarily adjusted to 2 steps and 1 breath to avoid intercostal muscle spasms caused by superficial breathing. Before running, practice lying flat and breathing for 5 minutes to activate the diaphragm.

3. Step frequency adjustment

Stabilizing the step frequency at 170-180 steps per minute can reduce knee joint impact, and the stride should be controlled at around 0.4 times the height. When landing, place your forefoot or full foot on the ground and keep your torso slightly tilted forward 5-10 degrees to reduce energy loss caused by braking effects.

4. Dynamic Stretching

Perform a 10 minute dynamic warm-up before running, including high leg running, back kick, lateral cross step and other movements to activate the gluteal and leg muscles. Perform static stretching of the hamstring and iliopsoas muscles after running, maintaining each movement for 20 seconds, repeating 2-3 sets to prevent muscle stiffness.

5. Supplement Electrolytes

Drink 500 milliliters of sodium sports drink 2 hours before running, and replenish 150 milliliters of water every 20 minutes during the run. Long distance training can carry energy gel, which can be replenished at a distance of 5 kilometers to avoid low blood sugar. After the race, consume a recovery meal with a ratio of carbon water to protein of 3:1 within 30 minutes.

It is recommended to combine 3 interval runs with 1 long-distance jog per week for daily training. Interval runs should be repeated in 6-8 groups using a 400 meter fast run+200 meter slow walk pattern. Strengthen core muscle group training such as plank support, hip bridge and other movements to enhance stability. Choose lightweight cushioning running shoes when running to avoid cotton clothing rubbing against the skin. Develop a habit of keeping training logs, recording data such as heart rate and pace in order to adjust the plan. Avoiding high-fat and high fiber diets one hour before running and maintaining good sleep can help improve exercise performance.