How healthy long-distance running

 How healthy long-distance running?
Although the long-distance running is an economic and effective aerobic exercise, but the social recognition of people's participation is far to achieve the desired scale. Mainly because those who do not exercise the right to master the technology long-distance running requirements and the rational allocation of physical strength, and thus can not understand the fun of long-distance movement and access to physical benefits, and eventually give up. Here and friends talk about how long-distance running.
health belong to the larger strength of long-distance running , Endurance, duration, usually 30 to 40 minutes. It is on the one hand to minimize the energy consumption required to ensure that finish the course; while still maintaining a certain running speed. Therefore, to correctly grasp the essentials of movement, reasonable distribution of strength is very important.
1, the correct running action: After starting, shoulders slightly raised, his arms bent 90 degrees, with the natural rhythm of running swing back and forth up and down slightly less elastic moving, shoulders slightly raised; running high in the thigh lift before and after pedal fully, it will give the abdominal muscle tension; toes to be towards the front, back step to be strong, landing should be gentle, action should be relaxed.
2, foot forward to action: to take full foot landing and then transition to the forefoot tread way. In this way, the rear leg muscles more relaxed, running up effort, but slower, usually for most people and beginners fitness.
3, control of abdominal muscles: long-distance running should be moderate in the abdominal muscles tight, pay attention to mention gas, which in itself is the training of the respiratory organs, but also on abdominal exercises. in the running, the abdominal pressure. abdomen control can make the stomach muscles to sag or not prominent, and its very effective to keep the body fit. Of course, with age, abdominal strength will be diminished, may be appropriate to add some abdominal exercises strengthen the content.
4, the correct breathing: In the course of long-distance race, the human body increased the demand for oxygen, and therefore a good attention to breathing patterns and rhythms. In general, a suction may be two steps or three steps a smoke, can not pay attention to the rhythm fluctuation is too large. inspiratory way, should be mixed with nasal breathing and the nose and mouth breathing. winter, when long-distance running, can the tongue against the upper palate in order to avoid inhalation of cold air directly caused by a large number of tracheal, bronchial stimulation.