How to strengthen sprint start, long distance running endurance

Sprinting start, the main thing is to master the method, such as the way of the feet, the power of the hands, the height of the buttocks, the bending angle of the feet, and the mastery of the starting action, but also to train often, in order to master slowly, if you are a student in school, I recommend that you drink more physical education teachers to communicate more, if it is in the city team, or the provincial team, it is more necessary to communicate with the coach. As for the endurance of long-distance running, I suggest that you run 20 laps of the playground every morning, run for three days and rest for one day, use hot water to relax your body after running, and then relax your muscles, and then run a cross-country run once a week, and then supplement more meat and protein, as well as vitamins, as well as an appropriate amount of vegetables and rice, and then breathe in mode, three steps and one breath, three steps and one breath,,, long-distance running is mainly to master the rhythm. Hope it helps.

Stride length and cadence are the core of modern sprinting technology, and they are also the main factors that constitute running speed, and they are also the comprehensive embodiment of athletes' technical characteristics, physical fitness level, nerve type and body morphological characteristics. To increase your running speed, stride length and cadence are key. It would be ideal if both were improved, but in practice it is very difficult to do so.

Therefore, in the practice of sprinting training, it is necessary to develop the stride length or cadence in a targeted manner according to the characteristics of the athletes.

From the analysis of the technical principle of running, the size of the stride length ability is mainly determined by the backpedal force, backpedal angle, swing force, swing speed, and hip flexibility when running. For this reason, in training, we combine the technical characteristics of sprinting to focus on the development of the extensor muscles of the thighs, the strength of the flexors and the flexibility of the hip joint.

In the selection of training methods, we use weight-bearing leg jumping, weight-bearing stepping, weight-bearing running, weight-bearing jumping steps, running steps, large stride jumps (requiring the swinging leg to actively press down and the lower leg to land actively from front to down), frog jump, one-legged jump and other exercises to improve the ability to push back when running. At the same time, we also take high leg runs, pull rubber strips and high leg lifts "wheel runs", abdominal jumps and other training methods to improve the swing amplitude, speed up the swing speed, and take some other training methods and training methods to strengthen the flexibility of the hip joint and the stretching training of the muscles, so as to improve the ability of the stride length.

For cadence training, we focus on improving the rapid contraction speed of the muscles, strengthening the flexibility training of the excitatory and inhibitory processes of the nervous system, and improving the strength of the rapid contraction of the muscles and the relaxation of the muscles.

The training methods used to improve the strength of rapid muscle contraction are:

1) The high-speed, large-scale swing leg swing back and forth swing exercise requires a reasonable folding technique to be completed in the rapid swing, the tighter the swing leg and the smaller the radius, the faster the swing speed.

2) Speed up the ball of your foot to the ground, and ask for as short as possible to take off.

3) Rapid arm swing and leg swing exercises, which require coordinated leg and arm movements. Practice has shown that the above-mentioned training guiding ideology and training methods for improving cadence are effective.

Tie sandbags to your feet and hands every morning and jog for two hours! The next thing is to run with all your might! Run as much as you can!

Try to run as fast as you can, as long as you can! This can make the muscles expand quickly in a short period of time, and then there will be a feeling of soreness, which is normal! Because it's your muscles that are expanding!

Then take a half-hour walk to relieve fatigue, and be careful: don't sit down after the run, walk around for a minute or two to avoid getting fat on your buttocks!

When you get home, you can do 200 sit-ups to work your abdominal muscles, and you can take three to four breaks for three to four minutes each time, and of course, it's best not to rest!

After that, eat a little more than usual! Take a nap if you can!

The final item is push-ups, and the goal is one hundred and fifty! to work your hand muscles! Maybe you ask! What is the relationship between hand muscles and feet? The faster you swing your hand, the faster your pace can be, and you won't lose your feeling during your run!

Take two breaths, one inhale, two steps and one exhale. Do at least 100 squats and stand up each night. Spread your legs a little apart. Run in the morning with weights for at least 40 minutes or more, and jog for the first 10 minutes. It's not good for your health to run fast at the beginning.

Ah. Go and worship the Bodhisattva. Bless you! Liu Xiang also uses this trick! But I'm kind enough to say it. Be careful. Don't hurt yourself. Liu Xiang will be injured. How much more about you, the common people?

Increase your running speed:

1. Increase your running speed by increasing your stride length. Through training to improve their own back kick action of the kick force, kick speed, pedal extension degree, to improve the speed of running, back kick force is the main driving force to run forward, when other conditions are the same, the greater the force of kicking, the faster the kicking action is completed, the fuller, the greater the forward acceleration obtained by the body, the faster the speed.

2. Increase your running speed by increasing your cadence. The cadence of running refers to the number of times the legs exchange actions in a unit of time, the flexibility of the nervous process, the speed of kicking, the length of time in the air, and the size of the resistance when the foot hits the ground will affect the cadence of running.

Improves running endurance:

1. Use interval training to enhance your running endurance. Interval training can improve cardiovascular dysfunction, enhance anaerobic breathing capacity, and make you more interested in regular training and improve running endurance.

2. Cross-train to enhance running endurance. Using weights to improve your running efficiency can help you use oxygen more efficiently during your run. You can also swim crosswise, which is a good way to break your training routine.

Swimming can exercise the upper body muscles and increase physical endurance.

1. You can drink Red Bull, or you can prepare your own sports drink, the following is the recipe and how to take it: 100 ml of warm water, 1-2 grams of salt, 6-7 grams of glucose, if there is no sugar, you can also pour these things together in a mineral water bottle and shake it well.

Half an hour before running, let him drink a little, 50 ml; Let him drink 20 ml when he runs and 30 ml after running. Don't drink too fast during and after running, drink in small sips, it's not good to drink too fast, this can effectively replenish physical strength, and you can also replenish salt.

Second, the skills of swinging the arms when running are: the arms are naturally drooping, put the wings, the forearms and the hind arms of the hands are 90 degrees, and then the middle of your elbows is probably located between the waist, the two hands are held virtually, and the swing amplitude is not large.

That is, when the hand is swinging forward, the elbow should not exceed your body, and when swinging back, the fist should not exceed your body.

3. The swinging arm action of sprinting is similar to that of long-distance running: the arms are naturally drooping, the forearms and hindarms are 90 degrees, and then the middle of your elbows is about between the waist, the hands are stretched out, and the amplitude of the swing is as large as possible, the front swing hands are at eye eyebrows, and the back swings to the shoulders to the maximum.

Fourth, breathing and rhythm are very important, to put yourself in the most relaxed and comfortable rhythm, you can take two steps, one exhale, two steps and one inhale, or three steps, one exhale, three steps and one inhale, how comfortable you are. If you can, inhale through your nose and exhale through your mouth, breathing deeply, long, evenly, and as much as you can, exhale as much as you can out of your lungs.

1. Warm up fully before training.

As with any sport, we should warm up well before running. This slow warm-up will allow your body to better adapt to the high-intensity training that follows, and it will also improve your running performance later on. The warm-up is to stretch your neck, shoulders, arms, waist and other muscles properly.

2. Replenish enough water.

Drinking too much water before running is of course bad, but dehydration is not allowed. Not having enough water will cause your body to enter a state of fatigue early when running, and your natural endurance will decrease.

3. Appropriate gap training.

Interstitial training is a great way to improve your running endurance, starting with a 30-second sprint, then slowing down or jogging for 3 minutes, then sprinting for another 30 seconds, and so on 5 times. As your stamina and cardio improve, so will the distance you can sprint.

4. Maintain a good mental state.

Running, like lifting weights, is not only physically exhausting but also problematic if you're not in a good mental state. If you want to maintain a good mental state, listening to ** is a very good way.

5. Make sure the posture is correct.

As mentioned at the beginning of the article, the posture of the movement will affect your later development, not only the posture but also the way you breathe.

The ideal posture should be one like this: eyes looking straight ahead, chest up, shoulders back, hands in fists, neck and arms relaxed, and as for breathing, it is not necessary to say how to do it, the key is to maintain a consistent rhythm and be as smooth and lasting as possible.

6. Choose the right equipment.

Good sneakers and sportswear can make you feel more comfortable while running and can also improve safety. Especially shoes, if the shoes are not suitable during long-distance running, the damage to the feet is very large.

7. Set a small goal.

Whether it's lifting the iron or doing something, you should set a small goal for yourself, because with a goal you can better adhere to it, of course, this goal should not be too far away, you should take it step by step.

The breathing action that is answered correctly when you return from running is as follows:

1. Breathing method.

1) Respiratory rate and depth: 70-100 breathing cycles per minute, (including exhalation, inhalation and intermittent), breathing depth offside lung capacity 1 3

2) Breathe through the nose and half-open mouth at the same time, in which exhalation is the main thing, and only full exhalation can ensure the required amount of oxygen.

2. Breathing rhythm.

1) Two steps and one household, two steps and one suck.

2) One and a half exhales, one and a half inhales (three steps to complete a breathing cycle).

3) One step at a time to exhale and one step to breathe in (adopted during the sprint).

3. Overcome the breathing pole.

1) Recognize that breathing poles are normal.

2) Don't mess with the rhythm of breathing, consciously increase the depth of breathing, especially the deep exhalation.

3) Adjust the running speed appropriately, you can slow it down slightly, but don't disrupt the running rhythm.

4) Before running, it is necessary to prepare for activities, so that the nerves of internal organs can be raised to a certain level of excitement, and the body can better adapt to strenuous exercise.

5) Improve the training level, that is, to strengthen the usual long-distance running practice.

In addition, you can take the following methods when training.

1. Keep running.

Run 8-10 km at 85% intensity.

2. Repeat the run.

Run 5-7 1000m sprints with a 10-minute break.

3. Intermittent running.

6*800 meters, jogging 200 meters between each two breaks.

4. Variable speed running.

The curves are fast and the straights are slow, about 8,000 meters (20 laps).

4 ways to run 1 or 2 times a day, but be sure to stick to it.

One: Step-by-step approach.

If there's a one-size-fits-all way to build stamina, it's "step by step", which means sticking, being patient, and slowly extending your runs. This principle applies to all runners in all situations, from novices who aim to run 4 laps around the community to veterans who run 36 minutes of 10,000 meters and run tens of kilometers each time.

Regardless of the current stamina situation, slowly and steadily increase your stamina. Plan to add 1 mile (about kilometer) per week to long-distance running. Every four weeks, give up a long run to rest and recover. For the following week, continue to increase your mileage by 1 mile at a time.

Two: Run longer and slower.

Most of the time you run at 80% of the pace of the same distance race. For example, if you can complete a 10-mile (about 16 km) race at 7:30 per mile, you should run it at 9:

23 speed for 10 mph training. Multiply the time at race speed to get the time at 80% speed.

Three: Make the most of every training session.

Interval runs on Tuesdays; Thursday Rhythm Run; Sunday long run. Interval runs, which run 12 times 400m or 6 times 800 times at a slightly faster pace than a 5K race; Tempo running, which runs 4 miles (about kilometers) 10-20 seconds slower than each mile of the 10,000-meter race; On Sundays, run 15 miles (about 24 kilometers) at a pace 30 seconds slower than each mile in the marathon. You can adapt these training methods to suit your 5km, 10,000m and marathon.

Four: plyometric training.

After each easy run, do a fast-moving foot training. Run 15-20 meters in as small and fast steps as possible, raising your knees quickly without raising them high. Swing your arms accordingly.

Once done, rest, repeat 6-8 more times. You can also do one or two 5-minute one-leg, double-legged bouncing, and high-legged jumps once or twice a week on a floppy surface such as grass or bunkers.

Five: Run at a long pace.

One rhythm run, 8 weeks. At first, I ran 10-20 seconds slower than 10,000 meters per mile for 20 minutes, then increased by 5 minutes per week. However, 1-2 days before and after each rhythm run, you should run lightly to rest and recover.

Six: Run longer and faster.

Pick up speed when there is only the last 25% of the distance left in the long run, and gradually increase to the ideal marathon speed or tempo running speed.