如何练习中长跑（How to practice long-distance running）.docVIP

如何练习中长跑（How to practice long-distance running） How to practice long-distance running? 1. Preface Long distance exercises include four exercises, the heart method, the nutrition and the healing. The so-called practice is very effective because of its great training intensity. First determine your level before exercise (running), try to run ten kilometers, the completion time down, try from the following list to check your existing section number (skill level), training, retreat by lifting the number of segments that his skill. The number is 910 10K grades 53-60, 48-53, 44-48, 40-44, 37-40, 34-37, 32-34, 30-32, 26-28, 28-30,... If more than sixty minutes to run ten kilometers, is not in the number of segments, shall continue to exercise it, more than 20 years ago I was practicing for a year and up to four, but due to limited state and talent are tired, no progress, hope after scholars can unremittingly down, because the eighth section has been able to participate in Hong Kong, the tenth section is among the world-class runners. Practice before making a heart rate stability index (CRI) test methods are as follows: 1., after running two kilometers, dozens of seconds, the number of pulses =A. 2. rest or a slow one minute and fifty seconds after a few seconds of time pulse number =B. 3. (A-B) X6=CRI. After many exercises, test your CRI. If the CRI is bigger, it means that your physical stamina and stamina are better, otherwise it is not good. Warm up and cold body steps should be paid attention to as follows: 1. warm up: Stretching for five minutes. Five minutes walk and relax the hands and feet movements. 2. cold bodies: Deep breathing and walking two hundred to four hundred meters. Stretching for about three minutes, cold, back stroke should be lowered to one hundred and twenty times. Relax and balance is the most important principle of running, the body muscle relaxation (concentration does not mean attention to run, but is very focused on all the body with a