Definition of long running – ryan

• Relevant
• Definition of rapid running
• The concept of running alternately

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Long running

Long Distance Running is one of the main types of running sports; That depends on the speed of the hostility and its ability to endure, and there are other types of running, which is the rapid running that depends on the player’s arrival for the maximum possible speed within a short distance, and running for medium distance.^(١)

Types of long running

Long -distance running includes many types of running; That varies in different Long running stages And the distances that the participants in the races for competitions each type:^(١)

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• Long running different distances, It starts from a distance of 3 thousand meters and reaches 30 thousand meters.
• Racing 10 thousand and 20 thousand meters.
• The marathon race, which has a distance of approximately 43 km, Given the length of the distance of this type of long racing; It is established on public roads, unlike other types of long running; That is held on the track track.

Long running in the Olympic Games

The Olympic Games involve different types of running races for long distances:^(١)

• Five and ten km races.
• Marathon race, These competitions involve both men and women.
• Five kilometers race, For the first time in the Olympic Games in 1912 Where this event was in its infancy only for men, while the competitions of this category were introduced to women in 1912 after the women’s race was limited to a distance of only three kilometers since the year 1984 AD until it was replaced by the five kilometers category.^(٢)
• Ten km race, For the first time in the Olympic Games in 1912.
• Marathon race, Which extends for a distance of 42,195 meters, and this race was part of the events of the Olympic Games since the beginning of its appearance; However, at the beginning it was an inaccurate estimate distance.

Long run rules

There are general rules that must be adhered to and persistent to increase a person’s ability to run for long distances with high efficiency, and the following shows these rules:

It should be noted that the rules of rapid running are not limited to the official rules that are applied during the competition; As there are general rules that must be adhered to and persistent to increase a person’s ability to run for long distances with high efficiency, and the following shows these rules:^(٣)

• Exercise to travel the real distance of the race and try to score the speed required to pass it, If the speed rate that a person must have during the competition is ten kilometers within seven minutes; It should be done to achieve this during exercises.
• Follow ten percent technology during running exercises; Where the person must increase the number of weekly hours in the exercise, with no more than ten percent of the size of the previous week exercises.
• Eat food after a period of not less than two hours of long running.
• Correct breathing, The breathing process must take place during the running properly through many techniques that the hostility must follow during running.
• Start running exercises with warm up and then finish it by cooling the body first; This is by reducing the frequency of running.
• Stop exercising in the event of pain caused by injury.
• Not eating any new foods or drinks that are not used to the body during or before exercise or competition.
• Focus on The dravelCarbohydrates for a few days before long running competitions; This is to provide the body with the energy needed.
• Maintaining a fixed running pace from the beginning of the race until the end of it.
• Customize at least a day after every hard exercise.
• Wear suitable clothes as if the air temperature was higher than its real rate in ten degrees.

The benefits of long running

(1) Under the exercise of long running many health and psychological benefits, such as many benefits, on top of it:

• Activating the body in general and increasing the person’s endurance.
• Improving the health of the circulatory system, increasing muscle strength, helping to burn fat and increase bone density.
• Reducing the risk of diabetes.
• The ability to expand the social circle, It allows her practitioner to identify new people.

Long running damage

Despite all these and other benefits for long running sport, there are some damages that may be caused to the person who exercises this type of sport, especially:

• Muscle damage and infectionsThe muscles may be exposed to a week after competition in this type of exercise.
• Infection with heart attacks, To which people who suffer from pre -heart problems may be exposed; So such people must consult a doctor before long running.
• Osteoporosis in the joints, Especially for people with heavyweight.
• Infection with muscle spasms and cramps, As well as a feeling of exhaustion and dizziness.

The best running runner

The following table shows the best runner -up to run long distances in history, in addition to the number of times winning every runner in the competition competitions:^(٤)

What is the difference between long running and marathon?

The difference between long running and marathon lies in those bases:

All the competitors stand on the mark of his corridor in the race track

The competitors are not allowed while standing on the race track to touch the earth with their hands during the launch, but this does not apply to the marathon race category; Where the race is started and completed in the championship Olympic stadium, while competition is done in the different race stages on public roads near the stadium area, and a large number of players participate in the marathon race compared to participants in other types of long running races.

Number of count

The number of participants in the Olympic Games should reach about a hundred men of men; The number of enemies who reach the five -meter race must be fifteen of the two.

Other types of running

Below we will introduce you to other running types:

• Slow running, This type is the most famous between running types.
• Run the barriers; Which is done by placing barriers and obstacles by the contestants so that they must cross to reach the finish line.
• Running alternately, This type of running does not take place alone through one hostility, as is the case in other types of running; Where this type requires the participation of a team that usually consists of four people with the aim of passing each of them to a specific stage of the race, carrying a stick with it with the aim of delivering it to the other host in his team; Where the team must carry the stick to pass through the end of the race.^(١)

the reviewer

1. ^ ^{A for Tot W} “20 Tips For Long Distance Running”, sportmeRetrieved 26/8/2021. Edited.
2. ↑ “Long Distance Events at the Olympics”, www.topendsports.comRetrieved 11-5-2020. Edited.
3. ↑ BOB COOPER (21-2-2019), “The 25 Golden Rules of Long Distance Running”، www.runnersworld.comRetrieved 11-5-2020. Edited.
4. ↑ “Greatest Distance Runner of All Time”, www.thegoatseries.comRetrieved 11-5-2020. Edited.