The key factor to determine the speed of body movement is the speed and efficiency of changing the support points (step frequency) and the distance between the front and rear support points (stride).

The breathing rate depends entirely on your level of exercise Exercise intensity Depending on the speed, it will automatically adapt to the running rhythm and intensity.

Many runners often have respiratory disorders during running.

It should be noted that high step frequency and fast rhythm do not necessarily represent high pace.

To improve breathing, first you have to know what breathing is.

Just breathing hard can only make you more tired.

When the respiratory muscles contract, the left and right diameter before and after the chest increases, and the volume becomes significantly larger, that is, the so-called lung dilation, and the gas is inhaled into the lungs; when exhaling, the respiratory muscles and diaphragm relax, the left and right upper and lower diameter before and after the chest decreases, and the gas exhales.

In particular, take the hip as the fulcrum and actively drive the legs through hip movement.

The activities of people’s respiratory system, circulatory system and sports system all have a certain rhythm, which determines that people themselves have the habit of adapting to the rhythm physiologically.

Rhythm training can stimulate individual running enthusiasm, improve the enthusiasm of practice, create a rich, vivid and lively atmosphere and improve the effect of practice.

At the technical level, we should first start from the step frequency.

Paying attention to rhythm practice in daily training can give play to individual subjective initiative and stimulate enthusiasm, which can lay a foundation for improving speed self-control ability and middle and long distance running performance.

So, how to develop a sense of rhythm in running? Generally speaking, we should start with step frequency and breathing.

In the long-distance race, rhythm is very important.

Here’s a tip: during running, we should pay attention to exhalation, not breathing Breathe hard.

In the next breath, you don’t have to use special force, and naturally more fresh air is inhaled into the lungs.

This requires easy coordination of running movements, stable movement of body center of gravity, strong linearity, maintaining good rhythm and speed, and strengthening the ability to improve muscle strength and positive alternation.

When the state is good, the running is particularly smooth, and the overall rhythm is like flowing clouds and water.

And because exhalation is more inclined to the relaxation process, you will not have extra effort to exhale a little more, and the respiratory muscles contract when inhaling.

Rhythm training is to cultivate the individual’s rhythm control, that is, under the action of “rhythm”, the human cerebral cortex generates excitement and then produces a series of psychological activities, and then controls the physiological mechanism through the central nervous system, that is, the ability of human limbs and organs to accurately complete the muscle or limb movement skills in line with the rhythm, And reflected in the future training.

costal and diaphragm) contraction and relaxation are completed.

We should abandon all distractions and experience our own frequency wholeheartedly.

The heart, lungs and legs will follow the running for tacit adjustment, so that the body can run at a natural speed without deliberate, otherwise there will be technical disharmony and bifurcation.

The characteristics of middle and long-distance running are long-term continuous muscle movement.

Avoid over stepping forward when landing.

Shorter touchdown time is also conducive to maintaining the secret of rhythm.

camel pack running

Human life activities have their own laws.

3.

Bring the enthusiasm of training.

We should be good at experiencing physical feelings.

4.

They start panting and out of breath after running a few steps.

Practice basic skills such as aerobic and strength in a down-to-earth manner, and the rhythm and movement will come naturally.

Because the lung works like a bellows, only the last breath exhales much more.

When practicing, we should have a certain pertinence, reasonably allocate our energy consumption, delay the emergence of the “pole”, reduce its adverse effects, and improve our sense of running rhythm and the ability of self-control running speed.

Otherwise, if the landing point is ahead, it will bring braking effect, and it can not make good use of the forward leaning component of the center of gravity.

2.

Compared with the usual training pace, it is high and not tired.

Running at a low pace is like running at a good pace, and running slowly is not necessarily harmless.

In fact, it is more important Most of them are the physical feelings corresponding to step frequency, breathing and pace.

If rhythmic or regular external stimulation is applied to the human body, the nervous system can produce adaptive rhythmic changes, so as to achieve the rhythmic and regular regulation of human visceral system and motor system.

The sense of rhythm should be natural.

The importance in middle and long distance running keeping a good sense of rhythm in middle and long distance running can not only make technical movements more economical and effective, but also maintain the rational distribution of physical strength.

Some high-level athletes use the rhythm of fast before and slow after.

This rhythm can not only relax the nervous nerves and bring joy to the mood, but also enable them to play speed in continuous running, save physical strength, improve excitement, and achieve the rationality and relaxation of technology.

This is the king’s way..

In this way, the rhythm of the whole running is disordered.

Rhythm training can reasonably distribute physical strength.

It is even more difficult to breathe when running in muggy weather in summer.

Cultivate the rhythm of breathing.

The forward movement speed is generated in the transition between the two support actions.

Learn to control the rhythm with core strength, not just leg strength.

When the speed changes during running, the running method of stabilizing the rhythm and changing the stride is more efficient and easier than the running method of big step meteor and rhythm fluctuation.

When running according to a regular rhythm, it will produce a sense of rhythm.

On the contrary, running is particularly twisted, breathing and gait frequency are disordered, and the pace is fast and slow, so you can’t find the feeling all the time.

There are many advantages to appropriately speed up the step frequency and control the stride, such as effectively reducing the flying time and making the movement more “forward” rather than “upward” , stable center of gravity, reduce braking effect, reduce impact force, etc.

Is there a specific breathing rate? Every three steps? Or do you breathe every two steps? There are no specific rules.

The forward leaning center of gravity will make the action line of gravity in front of your legs, produce a forward force on the body, and force you to swing your front legs forward and pull back your rear legs quickly, which drives the rhythm in a sense.

The sense of rhythm is actually much more than the step frequency and breathing rate.

There is also a very important point that we need to know: the rhythm of Flowing Clouds and water must be supported by strong ability, that is, technology must be guaranteed by ability, and we should not put the cart before the horse.

In the middle and long distance running, in order to continue the rhythm law in the middle and long distance running, with the help of the joint analysis of hearing and vision, proprioception and vestibular sensation, it plays an important role in mastering the movement skills to control the rhythm and speed of movement, perceive the accurate spatial position and maintain the body balance.

At the end of exhalation, the residual air in the lung decreases.

Breathing is mainly through the respiratory muscles (i.e.

The step frequency naturally corresponds to the arm swing.

Running can be said to change the support point from one leg to the other.

The training method of rhythm running is to cultivate a good sense of rhythm.

This physical feeling is a kind of comprehensive physical feedback, including the physical condition or competitive state at that time.

The overall requirements should be “light” and “fast”.

Let the body’s center of gravity lean forward.

It is a periodically changing form of movement in line with certain laws and an inevitable reflection of material movement.

If “the foot is too sticky”, it will also cause braking effect and destroy the rhythm.

In the process of running, athletes are not only required to minimize energy consumption and maintain a certain running speed, but also have the ability to accelerate running according to different conditions of the game in the whole process of running.

How to make high step frequency natural? 1.

Once you master the reasonable rhythm of middle and long-distance running, the physical discomfort will be reduced, the psychological boredom and fear will be weakened, the ability of aerobic metabolism will be strengthened, and the performance of running will be improved.

They can choose the rhythm suitable for themselves according to their actual situation.

What is the rhythm? Rhythm is a universal way of existence in nature and social life.

The smaller the change rate, the better.