Anyone who does not have any health problems or injuries can run . However, if you want to do running within the framework of a sports tr...
Anyone who does not have any health problems or injuries can run. However, if you want to do running within the framework of a sports training, it would be beneficial for you to have sufficient knowledge about correct running techniques. Because whether you're planning to go for a morning run a few times a week or you're training to be a marathon runner; The important thing is to improve yourself in terms of your technique and condition. In this way, you can control your breathing while running, strengthen your muscles with each new training, and challenge time by gradually increasing your speed.
While running, you need to find the right position, keep your breathing under control and use the right techniques. In this way, you can avoid being out of breath even during short distance runs and improve yourself quickly and step by step. So, what are long and short distance running techniques? What equipment should you use to get maximum efficiency and enjoyment from running? What precautions should you take against possible injuries? You can find the answers to all these questions and more in this content!
What are the Short and Long Distance Running Techniques?
Runs between 50 - 400 meters are called short distance, those between 800 - 3000 meters are called middle distance, and continuous runs over 3000 meters are called long distance runs. Of course, when it comes to professional runners, the training and techniques applied for each type of running may be different. However, running is generally aerobic based; It is a sport that requires strength, concentration, endurance and conditioning. Therefore, let's first take a look at the techniques valid for both short and long distance running.
Get Support from High-Intensity Training
Of course, the main thing that will make you improve in running is to repeat your running exercises regularly and correctly. However, apart from the time you allocate for running workouts, you can also include high-intensity cardio and HIIT workouts. One of the basic conditions for covering the distance you want in running in the shortest possible time and increasing your endurance is to gradually increase your cardiovascular capacity. These types of training and exercises, which keep your pulse mostly high, help you improve yourself in running.
Start Slowly
Especially if you are new to running, it would be beneficial to stay away from workouts with high average running speeds at first. Because you can increase your speed and fitness by continuing your training regularly. If you suddenly try to start fast-paced distance running, you may get tired very quickly, and you may overload your muscles and invite injuries.
Strengthen Your Legs
Let's take a look at another item that is frequently mentioned in 1500 meter running tips and long distance running tips: If you want to be a good runner, your legs must be strong. If you aim to be successful in long distance runs such as 1500, 3000 and 5000 meters, you should focus on strengthening and developing your leg muscles. Of course, running training also helps your legs become stronger day by day. However, to achieve maximum performance and success in a shorter time, you can focus on leg training.
Focus on Breathing
If you want to get rid of breathlessness in a short time while running, you should make sure that you are breathing correctly, as well as improving your fitness. You should adjust your breathing according to your running pace, gradually increase your running distance, and regulate your breathing by slowing down your pace when you notice that your pulse is too high.
Don't Deviate from the Correct Position
It is extremely important for your body to be in the correct position while running. Your chin should be up, your eyes should be opposite, your body should be upright. You should start your run at a light pace while your abdominal muscles are active, avoid lifting your knees too much and make sure your shoulders are in their natural position. So, how should the arms be while running? Hanging your arms or flailing them uncontrollably negatively affects your running speed. You should always keep your arms bent at a ninety-degree angle at the elbows, thus controlling your balance and strength.
Avoid Long Steps and Jumping
Whether it's 100 meter running techniques or half marathon running tips... You should avoid jumping and taking very long steps while increasing your running speed in both distance and short distance running. Running or jumping while leaning will cause you to consume your energy faster, even if you don't realize it. To get the right technique, you can imagine a low ceiling above your head, this way you can avoid arching upwards. Taking very long steps increases the time your foot contacts the ground, putting more pressure on your foot. Pulling your foot back as soon as it touches the ground helps you run faster and longer by reducing the pressure on your soles and ankles. While running, you can lean your upper body slightly forward and take shorter steps.
Meet Interval Working Techniques
There is an effective technique that you can apply especially for middle and long distance running: The interval running technique, developed by Olympic champion Emil Zatopek, refers to a training cycle performed at regular intervals. When you train with this technique, you should increase your running speed in one set and decrease it in the other. For example; After running at a fast pace for 10 minutes, you can jog at a slow pace for 5 minutes, then repeat the same cycle again. In addition to helping you improve your endurance and fitness, the interval running technique allows you to train for longer periods of time without completely depleting your energy. Moreover, in this way, you can make your metabolism work faster and increase your muscle mass.
Get Help from the Right Equipment
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