What should I do to prepare for a long distance race?

If there are several groups in the preliminaries (you have to estimate the results of entering the finals, otherwise you may not be able to enter even if you run first) Eating is a must, don't eat too greasy and easy to flatulence. The second race is to do warm-up activities, general jogging (1500 meters to 2000 meters can be longer or shorter, generally judge whether the activity is open) and then pull the ligaments, do exercises, run a few acceleration runs!! The activity time is estimated according to the schedule (about 10 minutes before the start of the check-in of your name, because running is generally not allowed after the check-in).

Winter is best when it's cold, and the time is just right. Keep warm. Here's a look at the online **, which should be run at a constant pace:

With the exception of the acceleration run after the start and the final sprint, the race is basically run at a constant speed at a higher speed. Breathing method During middle-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is important to master the correct breathing method. In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time.

The breathing rhythm should be matched with the running rhythm, generally using two steps and one exhale, two steps and one inhalation, or three steps and one exhalation, three steps and one inhalation. When breathing, be careful to increase the depth of breathing. 7. "Pole" and "Second Breath" During middle-distance running, due to the fact that the oxygen lags behind the needs of the body, when running to a certain distance, there will be chest stuffiness, breathing rhythm is disrupted, breathing difficulties, weakness of limbs and the feeling of difficulty in running again.

This phenomenon is called the pole". This is a normal phenomenon in middle-distance running. When, after the "pole" appears, you should continue to run with a strong will, while strengthening your breathing and adjusting your pace.

In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all uncomfortable sensations disappear, which is the so-called second breathing state. In the middle and long-distance running, due to insufficient preparation, abdominal pain is prone to occur, mainly caused by gastrointestinal spasms, at this time students must not be nervous, you can use your hands to hold down the painful parts, slow down the running speed, do a few more deep breaths, persist for a period of time, the pain will disappear. Or use the follow-and-run tactic:

Once you've started, always follow behind the leader or group and try to overtake your opponent in the final sprint to get past the finish line first.

Eat less or no high-sugar foods before the game, start to eat more high-sugar (high-sugar content) foods three days before the game, eat eighty percent full on the day of the game, and digest well, you can drink 200ml of glucose water 30 minutes before the game with a concentration of 40%. In addition, take three tablets of vitamin C, and do not eat chocolate.

Prepare for exercise carefully. Athletics can easily cause muscle, joint and ligament injuries, especially lower limb injuries. The only way to prevent this is through pre-race preparations.

The more prepared you are, the less likely you are to get injured. On the basis of jogging, you can move the shoulder joint, elbow joint, back and waist muscles, legs, knees and ankle joints to strengthen the strength of muscles and ligaments, improve the agility and coordination of the body, so as to prevent injuries and improve sports performance.

Before sports or competitions, students should pay attention to maintaining good sleep and energy savings, and should control excessive food and water consumption before competitions, and do not drink alcohol.

1. Pre-match notes: 1Drink some high-concentration glucose water 30 minutes before the race (glucose is a simple sugar that can be quickly digested and absorbed and directly act on the muscles), do not drink other drinks, drink plain water if you are thirsty, and do not eat any food within 30 minutes before the race.

Remember!! 2.Chocolate and other sweets should never be eaten on the day of the race, as your throat will be sticky when you eat the race.

3.Find out what your opponents are doing. Whoever has a high level and who has good grades, do it in your heart.

The second is to prepare yourself well. Prepare a set of sportswear that is comfortable to wear, and remember that sneakers should not be worn new, as they are easy to wear on your feet. 2. Preparatory activities 1

Just jog and sweat slightly. 2.Do activities such as leg presses, waist presses, body turns, and shoulder stretches to move the relevant joints, ligaments, and muscles.

3.Do a 30-meter acceleration run. The above should be done 20 minutes before the start of the game.

Later time 1After getting on the runway, do a few vertical jumps on the spot to increase the excitement. 2.

During this time, you should pay attention to maintaining your body temperature and not cooling your body.

Long-distance runners should eat a balanced diet before the race, with staple foods, vegetables, fruits, meat, milk, and eggs in appropriate amounts and proportions. Many runners hope to ingest some special nutrients to improve their performance, in fact, there is no need, a normal diet can fully meet the needs of human exercise, excellent long-distance runners do not rely on eating, compared with ordinary people, they just eat a larger amount.

Pay attention when playing: consciously hold your breath, then gasp for breath practice, footwork and breathing rhythm are poor.

Consciously hold your breath and then gasp for breath to practice.

In the teaching of middle and long-distance running, I found that some students often have unconscious tension in their bodies when they first practice, which leads to poor breathing, and causes tension in the chest and muscles, and the organs in the chest cavity such as the heart and lungs are compressed, forming breath-holding, and then panting for breath to run. From a physiological point of view, breath-holding and panting increase intrathoracic pressure, impede venous blood return, and decrease cardiac output. Moreover, due to breath-holding and panting, the reflexive muscles continue to tense, limiting the exchange between tissues, especially in the case of insufficient oxygen metabolism, which aggravates the lack of oxygen in the tissues, and the lactate concentration in the muscles increases rapidly, resulting in premature fatigue in the body and affecting the effect of training.

In addition, due to the students' first practice, it is easy to affect the specifications of body movements, the consistency of movements, and the running speed.

Poor rhythm of footwork and breathing.

In the teaching process, most of the students could not coordinate their breathing and steps during running, and their movements were uncoordinated during practice. There are generally two ways to breathe while running: one step one inhale, one step one exhale, and two steps, one inhale, two steps and one exhale.

This action involves whether the rhythm between the breath and the steps is consistent, some students due to the beginner is not proficient enough, the sense of rhythm is poor, plus the inhalation is not deep, the exhalation is insufficient, the inhalation is fast, the action is slow, resulting in the steps and breathing can not be coordinated, and eventually lead to panting, losing the rhythm of running.

1. Move the hip joint, alternate high leg raises, 20 times each.

2. Leg press: Relax your shoulders and back, move one leg forward, bend your knee 90 degrees, make your thigh parallel to the ground, bend the other leg and stretch out, and touch your toes on the ground while keeping your upper body upright. After doing 10 times, switch to the other leg and continue.

3. Turn your body, stretch your hands out, and turn your body left and right to move your waist.

4. Move your feet to stand and stand, with your hands on your waist, Ling Paiyuan stands normally with one foot, touches your toes on the ground, rotates clockwise for a while, and then does a ruler posture counterclockwise.

5. Kick back and forth to move the hip and knee joints.

6. Stretch the upper body, rotate the neck and arms left and right.