Climbing high-altitude snow-capped mountains requires high endurance for climbers, and long-distance running training is extremely effective for cardiopulmonary exercise and muscular endurance exercise. Here, I would like to talk about some of my experiences on long-distance running training in these years and only for your reference.
First, choose a good road: The air in the road section should be fresh, which is very important. The point of choice is: try to avoid roads with lots of vehicles, otherwise the emission of automobile exhaust will make your exercise more harm than good; the road can not be hard, otherwise it will easily hurt the knee; avoid the road with many people, otherwise it will be troublesome to hit the old man. Suggestion: The best option is mountain, but the slope of the mountain should not be too steep; next is the park or school runway; the gym's treadmill.
Second, choose a pair of good shoes: I have used many running shoes, and now wear only Asics. Personally feel that its greatest feature is professionalism. Not only cushioning, wear resistance is particularly good, its support performance is equally excellent, two pairs of shoes bought two years ago to wear daily replacement, more than two years have not been deformed, the most important is especially suitable for our Oriental foot, comfort Strong.
Third, on the exercise time: The best exercise period is after 3:30 pm to the evening is appropriate.
Fourth, on nutrition: Even if sweating is too much in the summer, you can't drink plenty of water when you have a long run. The more you drink, the more you sweat, the more you lose salt and electrolytes. After a long run, you can drink a glass of salt water or a sports drink. Do not drink water in a loud mouth, this will quickly dilute the blood, increase the burden on the heart, can be included in the mouth, slowly swallow. After exercise, some calcium and high protein foods can be added later.
V. Specific training methods:
1. Ten minutes of jogging warm-up before the start of training in the mountain run is very important. Only when the body heats up can you run up. When you go down the mountain, to protect your knees, you are advised to walk downhill.
2. If you are training on the runway or on a treadmill, it is recommended that you use a variable speed run so that you can better exercise your heart and lungs.
3, training intensity should be based on their physical condition, gradually increase the amount. It is recommended to adopt the next day training method. It is advisable to use a distance between 5000 and 10,000 meters for each training session. A one-month half marathon can be added in one month. Long-distance running is possible at about 45 minutes per 10,000 meters.
4, a month is best to participate in a weight-bearing trekking or mountain climbing activities, weight can be about 40 kg.
5. After you have completed your journey, you must take a 10-minute walk to rest.
6: It is recommended that before the long-distance running, several groups of push-ups and supine-training exercises should be performed after the warm-up after jogging to strengthen the strength of the upper limbs and lumbar abdomen. I usually push-ups 8 groups, sit up from 4 groups, each group interval of 30 seconds, each group feels sore to feel the exercise site so far.
Sixth, the most important matter: adhere to.
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