Long-distance running performance elements
To enhance the performance of long-distance running, we must first analyze one of the important elements of physical fitness; marathon physical fitness include:
1 cardiorespiratory endurance
Because long-distance running is aerobic exercise, it is possible to provide a long aerobic energy is the most basic elements, and this depends on cardiopulmonary function in order to provide enough oxygen to the muscles to produce energy, asics gel kinsei 4 womens shoe and most representative of the physiological indicators of cardiorespiratory endurance is the maximal oxygen uptake Therefore, the maximum oxygen uptake runners can be twice the normal healthy individuals.
2 lactate threshold
Lactate threshold refers to endurance athletes and lactic acid removal efficiency of athletes lactate threshold high, higher speeds can be maintained on his behalf without lactic acid accumulation problems, asics gel kinsei 4 t139n so if two runners as maximal oxygen uptake When athletes lactate threshold higher performance is better.
3 muscular strength and endurance
To be able to improve cardiorespiratory endurance race results is that in addition to the leg muscle endurance, especially the gluteus maximus, quadriceps and calf muscles, muscular endurance and muscular strength is the foundation, the study found improved muscle strength, muscle endurance easier Through proper training and improvement.
4. Flexibility
Leg and hip flexibility for running speed and injury prevention is very important, because sufficient flexibility can increase the running efficiency, and avoid muscle strain. Unfortunately, long-distance running unfavorable flexibility, asics t214n which is due to long-distance range of motion is small, so stretching is an integral part of a long-distance runner lesson.
5. Core stability
Core stability refers to the ability to maintain a stable torso; has not noticed, long-distance runners in the running, the upper body will not vacillating, because in order to maintain a stable torso moves forward energy, so the running speed core stability is guaranteed .
6. Muscle elastic recoil ability
Muscle recoil force is when the muscles in the passive stretch, the possibility of using the energy stored in the stretch, but rebounded for a short instant contraction, according to research display, enhanced gastrocnemius and soleus recoil force, asics triathlon shoes can significantly improve distance running performance, while the long-distance cycling performance has not increased significantly. The reason is running the process, after the transition to the soles of his feet lift the legs off the ground, you need the calf muscles recoil force, and in the sport of cycling, no feet touch the ground in the process; recoil force apart the muscle tendon elasticity retraction force in addition to including nerve ingredients. asics gel kinsei 4 For this to fitness, plyometric training is the most effective, the so-called plyometrics is stretched - shortening cycle mode exercise performance, which includes high-intensity eccentric contraction followed immediately conduct a rapid contraction of the centripetal force.
7 speed
Speed can be moved within a time period that is how much distance, the greater the distance moved faster on behalf of, therefore, long-distance running performance relies on the speed of athletes. But the speed is more than a number of factors, including the previously mentioned strength, resilience and core muscles stable, long distance running, the speed can be said that the other elements of the body combined with fitness overall performance of motor skills.
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