The benefits of long-distance running ~!

 I have the relevant log:
2008-03-02 | the benefits of long-distance running!
Long-distance running is a very useful body of sports, but if you do not have some skills that may make the body in a very tired state, this , must be ready before long-distance running events, running the course of mastering the breath is the most critical.
do a simple warm-up exercise before running
some people are not accustomed to doing warm-up exercise, and what should be done before running foot warm up and cool-down. as running more pressure on the knee, so the warm-up to strengthen the knee.
best four-step of a long-distance running long-distance running is aerobic respiration
exercise, the major organs involved in human circulation, especially the respiratory system. in the running process, the body's increased oxygen demand, under normal circumstances, the four steps of a breathing is appropriate, and try to always keep the rhythm. the way in breathing, call the nose, mouth and nose Mixed good suction.
long-distance running at the beginning, behind the oxygen supply to the muscle activity needed, so there will sink legs, chest tightness, wheezing and other phenomena, in particular, who often do not exercise will feel stronger, but this is normal. If you feel more uncomfortable and should stop, walk a few hundred meters, especially if they feel unwell, stop long-distance running.
still running after the marathon, after walking a few hundred meters
immediately sat down to rest some people ., do not immediately stop and finish the rest. running, the human body have been active up and down, slowly all parts of the body should be relaxed, we recommend walking a few hundred meters after the finish, after the body relax, do some of whatever waist, abdomen, legs, arms activities.