About the junior high school sports run, my junior high school sports day

I also love long-distance running, so I pay attention to maintaining my rhythm and taking deep breaths. 0..

Divide the 800 meters into many small goals, conquer them one by one, reach the finish line, and persevere.

I haven't run before.

If you haven't run before, distribute your physical strength reasonably and try to maintain a constant speed. Don't run as soon as you come up.

Save some stamina for the final half-lap sprint.

Don't care about grades.

I'll consider it by one.

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The 800-meter run is a typical event of aerobic and anaerobic running. The requirements for aerobic and anaerobic energy supply are very high, so training should not only improve the function of the heart and circulatory system, but also enhance the aerobic energy supply capacity; It is also necessary to improve the working capacity of muscles and enhance the ability to supply energy without aerobus.

The physiological effect of variable speed running is first of all to increase the capacity of the heart, improve the heart's ability to pump blood to the circulatory system during running, so as to better supply blood to the working muscles, improve aerobic metabolism, that is, improve endurance.

800 meters is the most difficult run, you must always stick to the speed, two suggestions 1, find someone to follow at the beginning, keep breathing, don't go too fast, swing your arms!!

2. You must have strength when sprinting, this still depends on how much you usually practice!

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With half a month to go, the 400 and 1500 runs are completely different! The 400 is difficult to run (in my personal experience), it requires explosiveness that can be sustained for a long time, that is, there must be a good sprint frequency from the start to the finish. To do this, though, is demanding on your lung capacity and leg muscles.

1500 I think it's easier, mainly because of the rhythm. Don't take the lead at first, use follow-up tactics, preferably around 2nd or 3rd place. In the last 500 meters, you have to stay by the side of the first place.

Don't think about anything for the last 200 meters or so, it's just one word "rush".

So, at this time, my advice is to keep training every day and set goals for yourself. Try to beat your best. Also, don't overdo it, the current training group should be in order to maintain the condition.

Diet and rest are important. Usually supplement with more protein. Try to have an empty stomach before the game.

The amount of training per day I think 400 you can run 3 to 4 times! Be careful to pinch the table and summarize yourself! 1500 depending on the situation. Running twice a day is at least! But not more than four times!! Your body won't be able to take it!

Pay attention to hydration!

If you are four hundred, you must keep up, run at a constant speed first, and you can't be thrown more than 15 meters, otherwise there will be no play, and you must seize the last opportunity to break out. The 1500m runs to the back first, can't be thrown more than 150 meters, and then the last four laps slowly accelerate (if the track is 200 meters) remember that the last lap must explode in the last 150 meters, I remember that we had a person in the third year of junior high school who was super fast on the last lap of the 1500m, and he kept it very well, and finally broke out. Come on!

Good luck!

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Based on my personal long-distance running experience, I would like to share the following points with you.

1. Mentality: It is normal to be nervous at the beginning of a long-distance running race, but as soon as the gun goes off, it will be released, because you are running a long-distance run, not a sprint, so you can rest assured to adjust your rhythm; Learn psychological cues and encourage yourself before the gun goes off; Of course, the most important point at the beginning is to grab the runway, this is still very important, as soon as the gun goes off, don't be hard, as long as you rush out at the beginning and are beaten by other competitors.

The card slot is squeezed to the back", rushing out is the first step.

2. Rhythm: Just like the Olympic Games, a player's victory is not necessarily an extraordinary performance, as long as he ensures that he grasps his own rhythm in the game, he is thankful. So, it's the same with long-distance running, when you rush out of the big team, you can slow down and control the rhythm, adjust your breathing, don't care if someone overtakes you, it doesn't matter, as long as most of them don't surpass you, you can adjust the rhythm yourself, this time depends on the person, I have to adjust the time is also relatively slow, after almost 1 lap you can calm down, control the rhythm, and catch up with the front.

opponents. Note that after entering your own rhythm, you should run at a uniform speed, and accelerate at a uniform speed, not very violently so as not to disrupt the rhythm; As for how much speed to add, it depends on your own physical reserves.

3. Breathing: Start to breathe through your nose as much as possible, really can't tell yourself to insist, insist, it's really not good, open your mouth a small opening, don't gasp for breath (if you gasp for breath, it means that your rhythm is not well controlled), and finally with the physical exertion, you can open your mouth to breathe but at the same time control the rhythm (1 exhalation and 2 inhalation or 1 inhalation and 2 exhalation, personal preference is 1 inhalation and 2 exhalation).

4. Physical fitness allocation: It was also mentioned earlier, and it is generally said. After shooting, sprint down when grabbing the runway to avoid being squeezed at the back, and wait for the sprint to slow down and adjust your rhythm at a constant speed; The pace of entry is allocated according to the individual's physical condition, and the last 2 laps can be accelerated.

Attach the leg controls, start with the calves as much as possible, and wait for the final sprint to use the thighs; If you use your thighs very hard as soon as you shoot, it will be difficult for you to adjust your rhythm later, pay attention!

5. Psychological suggestion: In fact, long-distance running is not terrible, to put it bluntly, throwing a particularly powerful guy, long-distance running is actually a psychological war that challenges oneself. It requires you to constantly give positive hints and constantly set short-term goals that go beyond them.

6. Finally, there is a very important sentence: you must persevere!