Long-distance running is a kind of sport and a kind of spirit; the first Guangzhou Marathon drew to a close on November 18, 2012. It can be said that running is a fitness sport that people generally love and carry out, but long-distance running sports and competitions, there are injuries from time to time; for this Guangzhou Marathon, according to the organizing committee’s post-race statistics, there were 1517 people in the race with discomfort symptoms were helped off the field, and there were even accidents in which the runners fainted and died after the rescue. The characteristics of the injury of the runners in this race are: (a), more young people aged 20 – 35; (b), more general discomfort (dizziness, vomiting, panic); (c), more limb injuries (cramps, sprains, falls). The reasons for this, in addition to inadequate preparation, unfamiliar with the road, after work does not pay attention to exercise, poor physical fitness, many players do not have sufficient knowledge of how to prevent and deal with injuries caused by long-distance running. People who love long-distance running should understand the following issues: the physical conditions of long-distance running, the basic skills of long-distance running, the basic conditions of injury prevention, the performance types and treatment methods of possible injuries in long-distance running. A, the physical conditions of long-distance running sports and long-distance running skills (a) physical conditions required 1, not tall, small weight is a favorable condition; 2, with a large chest index: chest index = (chest / height) * 100%; 3, with a superb respiratory and circulatory system: height, weight, chest index is the appearance characteristics, in adaptive respiratory and circulatory system, that is, the function of the lungs, heart is the most important; 4, with a large lung capacity and (1) Lung volume Lung volume is the amount of air that enters and exits the lungs when the body is quiet, about 400 ml (one breath), and on the basis of this effort to inhale hard, can also inhale about 1700 ml (preparatory inspiratory volume), and after exhaling, further exhale 1600 ml (preparatory expiratory volume). Lung volume is the sum of these items (lung volume = primary breathing volume + preparatory inhalation volume + preparatory exhalation volume); lung volume does not directly indicate respiratory function, but for long-distance runners, it is advantageous to have a large lung volume. The lung capacity of an average adult man is 3000-4000 ml, and that of an adult woman is 2000-3000 ml. The lung capacity of track and field runners is particularly large, with some exceeding 6000 ml. (2) Lung capacity to body weight ratio Lung capacity to body weight ratio index = (lung capacity/height) * 100%; people with naturally high lung capacity to body weight ratio index are suitable for long-distance running. 5. Strong gastrointestinal and liver In long-distance running training and competition to consume a lot of energy, in order to replenish energy, a strong gastrointestinal and digestive function is very beneficial. Among the nutrients that people absorb. Glycogen (carbohydrates) is broken down from glucose into glycogen and stored in the liver and muscles in various parts of the body. During exercise, energy is consumed first in the muscles and secondly in the liver where it is stored. For long-distance runners, the ability to store energy and replenish it well is extremely important. The gastrointestinal strength may be the most important factor, but the ability to store and replenish energy can be improved through training. (B) some long-distance running skills Long-distance running (especially marathon) has its certain technical characteristics due to the long distance and different terrain in order to achieve good results and prevent injuries. 1, when running flat: when running on the road, you should run the flat of the road (usually in the center of the road). The upper body is slightly leaning forward or straight. The force of the back pedal is small, and the swing of the thighs forward and up is relatively low. In terms of appearance, the upward swing of the lower leg after the stirrups is smaller than in sprinting. The landing point of the foot is closer to the projection point of the body’s center of gravity, and the outside of the foot is used to land first, then transition to the full foot, the landing should be soft and flexible, and the leg should be well bent and cushioned. The swing of the arms should be natural, and the amplitude should not be too large. 2, running speed: acceleration running, finish line sprint, uphill running, two arms with two legs to do positive swing, which is conducive to improve running speed. Step length and step frequency should be combined with the training level of the athlete, height, weight and determine, and according to the different terrain on the way to adjust, in order to ensure a more uniform speed to run the whole distance. Breathing rhythm should be adapted to the running speed, and exhalation has a suitable depth. 3, up and down the slope (maintain the appropriate step length and step frequency): when running up the slope, the body should lean forward, step length can be shortened, step frequency should be accelerated, the two arms should actively swing, with the forefoot on the ground. When running down the slope, the step length can be slightly larger, the whole foot or heel landing (when the slope is steeper), the upper body slightly backward, to control the running speed. 4, long-distance running action application: long-distance running exercise is very large, when running must pay attention to the technical action and save physical strength, long-distance running action to coordinate, the rhythm should be appropriate. The muscles should be fully relaxed when inactive in order to rest. The running speed should be even, and be good at changing the running action on the undulating highway of the terrain. Second, the basic conditions for preventing long-distance running injury (a) long-distance running should have the basic ability For young athletes and people without systematic training, long-distance running is a very tough competition project (such as marathon to run 42.193 km long), so long-distance runners in the competition, must go through systematic training, with the long-distance running ability (speed and endurance), and in a good physical and mental state adjustment Therefore, long-distance runners must be systematically trained, have the ability to run long distances (speed and endurance), and be in good physical and mental condition to participate in the race, not just determined or longing for long-distance running. If you don’t prepare well for a long-distance running race, you will get injured. (2) Endurance and self-control in long-distance running In the long-distance running race, mental strength takes up a large proportion and is one of the basic conditions for completing the long-distance running race. Mental strength is not born with it, it is gradually cultivated through training as a social nature; no matter what kind of sports, the most important thing to become a good runner is to have the endurance to withstand various mental and physical pains and the self-control to control oneself and keep the emotion of constantly working towards one’s ultimate goal. Those who are born with a noble spirit are rare and must be further tortured mentally through their own experience, through daily step-by-step training, regular daily life and the experience during the race, thus developing a confident and humble mental state. Third, the prevention of long-distance running sports injury simple method (a), the usual training, according to their own situation in a timely manner to adjust the intensity of exercise, such as a part of the exercise produces soreness, should reduce the intensity of exercise or stop exercise; (b), maintain a balance of aerobic and non-aerobic training; (c), learn the technology and theory of long-distance running sports; (d), invest in suitable for their own sports shoes, leg guards, knee pads, etc.; (e) (5), step by step, according to the principle of 10% increase in training, do not increase the frequency, intensity, duration of a week over 10%; (6), participate in different fitness training, alternating exercise different muscle groups; (7), participate in strength and flexibility exercises to prevent injury; (8), long-distance running exercise before not fasting, before and after the exercise to drink enough water; (9), warm-up exercises before each long-distance running exercise: such as walking, stepping, splitting and jumping, and so on. (j), use the appropriate and slow method of training, listen to the advice of the coach. Long-distance running common injuries and treatment (a), sports hypoglycemia; (b), abdominal pain; (c), muscle strain; (d), joint ligament injury; (e), muscle spasm; (f), ankle joint sprain. (a), sports hypoglycemia sports hypoglycemia 1, cause: dizziness, vomiting, cold sweat, panic during long-distance running; this is related to poor rest before long-distance running, inadequate physical training in general, poor mood, poor gastrointestinal and digestive function in general (energy storage and replenishment capacity is not enough for acquired training). 2, prevention: adequate physical training is, strengthen the gastrointestinal digestive function of the acquired training, long run before rest, with a good mood, adequate pre-race rest and a small amount of food before the race to replenish energy. 3, treatment: when it happens to stop the race, rest in place, drink glucose water, keep warm. (B), abdominal pain long (abdominal pain during long-distance running exercise, occurring more often in people who lack exercise or do not follow the exercise plan. 1, the reason (1), visceral adaptation disorders: when the body from a quiet state immediately into strenuous exercise, due to the “inertia” effect, the nervous and muscular system immediately in a highly excited state, but respiratory, circulatory, digestive, endocrine and other systems, but also need some time to adapt to the needs of strenuous exercise. The human body systems with a disconnect and lead to visceral dysfunction. (2), visceral gravity pull: viscera are fixed by the ligaments, ligaments, when the body into sudden strenuous exercise (such as long-distance running), in the abdominal wall fixed gastrointestinal ties, ligaments, due to increased activity in the abdomen, pulling the ties, so that the distribution of nerves and blood vessels near the ties are strained, when more than its tolerance limit, can cause abdominal pain, nausea, vomiting due to visceral nerve dysfunction. This situation is most likely to occur when running immediately after a full stomach. At the same time, the long-distance running movement due to gravity, small intestine contents fall in the ileus, the nerve, blood vessels are stretched, will also make the right lower abdomen distension pain. (3), gastrointestinal ischemia or starvation cramps: muscle movement energy mainly depends on muscle glycogen oxidation supply, long-distance running exercise, energy consumption than quiet 10 times more. At this time, the stomach and intestines are prone to ischemic spasms and functional disorders. (4), visceral torsion: organs that are normally under pathological state, may be twisted and cause abdominal pain during long-distance running exercise. Such as gastric prolapse, wandering kidney, spleen and ovarian cysts, mesenteric tumors, etc. 2, prevention: (1), avoid mental tension, fully prepare for the activity, pay attention to the gradual progress, the amount of effort. Before the long-distance running exercise, do not eat too much, to eat the usual unaccustomed food, not hungry to participate, generally 2 hours after the meal and then exercise; (2), usually have in the pathological state of the organ disease, in the absence of long-term abdominal muscle training, should not participate in long-distance running exercise. 3, treatment: (1), slow down the running speed, wait until the pain disappears and then gradually increase the speed. And can lightly rub the abdomen. (2), deep breathing, to reduce the tension of the abdominal muscles, to relieve abdominal pain. (3), if there are palpitations, cold sweat, thin pulse speed, coma and other signs, you should immediately stop exercise, take a flat position, and take glucose water. In serious cases, immediately go to the hospital for medical attention.