What should you pay attention to when running long distances? Pasta can actually improve long distance running

　　Things to note when running long distances:

　　Correct way to run

　　Correct long-distance running techniques can help you save time, save energy, and reduce physical injuries.

　　Eye look forward

　　Your eyes should be focused on the ground about 10 to 20 feet in front of you. Don't stare at your feet. Not only is this the right way to run, but it's also the safer way because you can see what's coming.

　　Heel on the ground

　　Whether you are walking or running, the heel is the first place your foot hits the ground. If you do the opposite and land with your toes first, your legs will definitely be very sore and painful. Because your weight goes to your toes, and there is no body part supporting the weight on your toes. Try to get rid of the habit of landing on your toes and land with your heels first.

　　Put your hands on your waist

　　Try to keep your hands at waist level, about where they might gently brush against your hips. Your arms should be at 90 degrees. Some newbies have a tendency to place their hands well above their chests, especially when they are tired. Ironically, you may actually be more tired that way, and you'll start to feel a tight feeling and tension in your shoulders and neck.

　　relax your hands

　　While you're running, keep your arms and hands as relaxed as possible. You can gently hold your hand into a cup shape as if you are holding a egg And you don’t want to break him. Don't clench your fists as this can cause stress on your arms, shoulders and neck.

　　Reasonable breathing method

　　There are generally two ways to breathe when running: one step, one inhale, one step, one exhale, and two steps, one inhale and two steps, one exhale. This action involves whether the rhythm between breathing and steps is consistent.

　　Recipe for long-distance runners:

　　1. Shrimp + Spanish Sausage Paella

　　This will be a carb- and protein-rich serving, with approximately 20-47 grams of protein per meal. Chef Lorca Di Spreto said Spanish sausage is a very magical food. On a relaxing weekend, you can combine whatever leftovers you have in the fridge and make a chorizo ​​paella. You can add tomatoes, mix the rice and shrimp together, and if you want to add some spice, the author recommends adding some Mexican-style dried chilies.

　　Spanish chorizo ​​is pork that is smoked and seasoned with spices such as garlic and paprika. The skin is removed before cooking. It would be better if there is a special pan for making paella. Generally, Spanish paella is made by cooking sausage, chicken, peas, squid, mussels and shrimp together. If you want to imitate chorizo ​​paella, all you need is some shrimp in the refrigerator. The key is to cook the seafood, vegetables and rice together. It's best to put some olive oil in the pot before cooking. As for what spices you want to add, there are many varieties of chili peppers in China. You can add your own based on your own preferences and taste.

　　2. Pasta

　　Most people may be surprised that pasta is so ordinary. Yes, many distance runners love to eat pasta. Many people like to add their favorite cream or chopped onions when eating pasta. Many long-distance runners or race walkers, and even many football stars like to eat pasta as their staple food.

　　Spaghetti, also known as spaghetti, is the pasta closest to Chinese eating habits among Western meals. There are many types of spaghetti, each with its own name, varying in length. The hollow type is called macaroni by some Chinese speakers. Regarding the origin of spaghetti, some say it originated from ancient Rome, while others say it was spread from China to the entire Europe via Sicily by Marco Polo. As the legal raw material for pasta, durum wheat is the hardest wheat variety and has the characteristics of high density, high protein, and high gluten. The pasta made from it is yellow in color, resistant to cooking, and has a good taste.

　　3. Margherita Pizza

　　In 1889, during Princess Margaret's stay in Naples, the local chef made the following dish to pay tribute to the princess. tomato , cheese, and basil are the ingredients of pizza. These three ingredients happen to be red, white, and green, which exactly matches the colors of the Italian flag. Later it became Italy's "national food".

　　Pizza is a food that Westerners prefer. If paella is cooked in one pot, pizza is fried in one pot. Runner's World editors say you can also add any vegetables you like. Foreigners like to make this pie-like food the most, mainly because it is simple.

　　4. Mediterranean style grilled chicken

　　This is the food that the editor of "Runner's World" hopes to recommend most to everyone besides pasta. Chicken is rich in protein, vitamin B, and zinc that improves immunity. If you add spinach to it, the nitrates in spinach will also help increase oxygen levels in your muscles. Tomatoes are still essential. If there are two sun-dried tomatoes in it, the taste will be more authentic.

　　Mediterranean-style grilled chicken is also one of the favorite foods to cook at the home of the editor of "Runner's World". Wash the chicken breasts and drumsticks and pat them dry, marinate them with salt, pepper, thyme leaves and other spices, then add garlic, lemon and other spices before putting them in the oven.

　　5. Cinnamon coffee oatmeal

　　In order to ensure the freshness of the ingredients, it is best to use steel slices to cut the cereal when used. It’s okay to add some chocolate in it, and add some pie filling and cinnamon in it to make this cinnamon coffee cereal even more attractive. These ingredients are good for the human body to ensure long-term running exercise Later recovery is more helpful. (Reference website: Medical Network)