Urgently need 400m 3000m running and endurance improvement method 10

400 meters is very difficult to train, you have not yet passed puberty in the second year of junior high school, you are not well developed, and if you do not have enough androgens, your speed and strength will not improve much. I suggest that you mainly run 3000 meters first, and the improvement of endurance level is much easier than speed level, and there are not too many requirements for some innate factors.

The endurance training method of the 3000-meter run is nothing more than running for various distances and various intensities, and supplemented by strength training with equipment, so that you can obtain relatively strong speed endurance. The most commonly used methods are 800m variable speed run, 800m weight-bearing run, 1000m x3 set, 400m 80% speed run, 2500 3000m cross-country run, etc.

There are two ways to improve your performance. First, increase the frequency of steps. Second, increase the stride length.

400m, it is best to accelerate evenly, and the step size is widened. You practice more cornering. 3000m is a long-distance run, which is an endurance exercise, adjust your running breathing method.

Then try to increase your stride length, and remember to always accelerate evenly, 3000m must run more, at least once a day.

Usually do more explosive strength exercises, mainly train the four muscle groups of the thighs, calves and ankles, you can try to run 150 meters, walk 50 meters, and then run 150 meters, walk 50 meters rhythmic running 4 6, this is the 400 meters of this kind of sprint muscle oxygen content effect is better, 3000 meters will also be improved, long-distance running mainly learn how to run more strides, and adjust the breathing rhythm is no problem. The above training will be effective at least five days a week, you can stagger running and strength training every day, and pay attention to the preparation activities of jogging and stretching ligaments before training.

In the corners to rush hard, in the straight to moderate speed, the most important is the last corner, don't run and forget your track, the last 30 meters is the most painful, as long as you work harder, there may be a reversal of the position (but too much worse is no play).

Start to make some force, first add a little speed, when running on the way, it is recommended to take steps to increase the frequency, run at a constant speed, do not need to kick the legs to exert force, pay attention to the opponent in the corner, to exert force, the last straight, anyway, is to run with life, stare the legs, run a period of time before the practice of running a few more groups of 600-800 meters.

This score can easily be improved to about 1 minute and 5 seconds. Generally, ordinary people who have not practiced special projects and whose results are not outstanding are normal for the 400-meter performance to increase by 10 seconds in about 20 days of training.

But with full mental preparation, I used to be a 400m major - this project is the hardest.

The 400m requires a very comprehensive physical ability, and generally requires the following training procedures:

Monday: cadence, stride length (small steps, high leg runs, etc.).

Tuesday: Leg strength (weighted squats).

Wednesday: Waist and abdominal strength (sit-ups + prone upper body raises).

Thursday: Rest and relax (the body will be sore after the waist and abdomen strength is over).

Friday: cadence and stride length training + adaptive training (small stride, high leg run + special starting training).

Saturday: Upper limb strength (push-ups, pull-ups; Gym equipment is available if available).

Sunday: Closed for adjustments.

Daily training must be fully prepared activities, after the special session, you can run 3-5 groups of 400 meters relaxed.

If you don't want to make it so complicated, there is an easy way:

The biggest fear of the 400m is not the slowness, but the fact that there is a very painful distance in the 250-320m area, which is where the last corner is. Physical fitness is the most important, so to solve this problem, you can practice it in the following way:

Run about 5 laps a day, with a time limit of 1 minute and 30 seconds for the first lap, and then start the second lap after each break until you are basically not tired, with a time limit of 1 minute and 25 seconds, and then decrease by 5 seconds. Laps 4 and 5 are just as close to the individual time as possible at 1 minute and 15 seconds.

When you really compete, you must hold down the speed in the first 100 meters, try to run as slower as possible, and finally compare with others, and your physical fitness must have an advantage!

Now exercise every morning, don't run a few days before the sports day, have a good rest, don't run self-defeatingly and your legs hurt, (hehe, I used to do this).

400mx10 interval running, a good way to speed training, improve running speed, endurance, and explosiveness.

The key is how much you're running now and how close you are to the passing line. If i is more than 10 seconds away from the passing mark. There was no way around that.

Don't look at what those people say. You only have that time, if you're a lot away from the passing mark. Then it can't be helped.

If it is less than 10 seconds. I have a way to help you pass. If the gap is more than 10 seconds, everything is fake.

I'll tell you how to do it first. The first point is to warm up before running, the advantage of warming up is that you will not have cramps when running, and your body will not be prematurely tired because of no warm-up when running.

The second point is to focus on the line of sight when running.

The third point is to be emotionally high when running, don't be nervous.

The fourth point is not to be too fast in front when running, follow the people who are stronger than you, and don't follow the strongest, so that you will consume quickly, but not fast.

The fifth point is the last 100 meters of sprint, at this time, if you don't have the physical fitness, you can increase the swing arm and pull the step. At this time, the warm-up effect will come out, and it will not be because you force yourself to cramp.

Don't forget to learn how to take a few breaths, if you don't get used to it, your energy will be depleted faster.

The three-step, one-breath approach is wrong. The correct way to do this is to open your mouth and exhale quickly and widely, as this is aerobic exercise. If you want to take a big step, don't take a small step in normal times.

Keep exercising with your legs raised high, and don't raise your head. Because there will be wind to cause resistance. Of course, it's best to train more by yourself, step by step.

If you want to walk or not, you will get more and more tired the more you walk. Above.

The 800m can be divided into 4 sections of 200m.

The first two hundred can be at a constant speed [simply put, it feels like running without getting tired, but not too slow].

The second two hundred can follow the speed of a classmate in front of you to run [you should be tired now, if the person in front of you is slow, just overtake, if you are fast, follow, don't give up with].

The third two hundred attention is very crucial, because it is related to your future grades, if you are slow, then your grades will definitely drop very badly.

Needless to say, the fourth two are spelling. However, it can't be directly accelerated, it should be lifted gradually, and the landing method of the foot should also land on the forefoot, which can reduce the fulcrum, and at least increase the second of each step.

ps: Running 800 should take a deep breath and keep the rhythm The rhythm is 1 1 2 2 1 1 2 2 2 Silently recite in your heart.

As long as you run at a constant pace, run out of rhythm with steps and breathing, and practice a little, your performance will improve a lot; Don't take big steps, three steps and one breath, three steps and one breath, and run out of rhythm; Feeling tired is due to lack of oxygen, so use the swing arm to drive the frequency and pay attention to deep breathing; Practice running 1,000 meters every day like this, and if you stick to it, your results will go up.

The 1,000-meter run is a middle-distance run and requires two qualities: one is general endurance quality; The second is speed endurance. The former can be improved by running at a constant pace, running at variable speed, trail running, slow running, etc., over longer distances (three to five kilometers).

The latter, on the other hand, requires shorter distances (200 600 meters) of repetitive runs and interval runs to improve.

When running intervals, pay attention to the rest time between runs of each distance, generally not more than 2 minutes, and the number of times each training is 4 6 times is appropriate.

In addition, you should pay attention to the following tips when running a 1,000-meter run:

One is that it must be before the gameBe well prepared for the event, adequate preparation activities can slow down and postpone the arrival of the "pole", which is conducive to playing at a better level;

The second is to pay attention to the breathing method when practicing and competingTake a deep and rhythmic breathThat is, exhale every two or three steps, and inhale every two or three steps;

The third isPay attention to the distribution of physical strengthTo avoid sprinting at the beginning, you can generally use the tactic of running at a constant speed throughout the whole process, and sprint with all your strength in the last 100 meters or so.

Middle-distance running pays attention to maintaining a uniform speed during the running process, and under normal circumstances, it is the best performance at a uniform speed, of course, this does not rule out the need to rush at the end.

During running, in general, according to your training level, you should speed up and dash at the start of the race to get yourself in a good position. But don't panic, slow down after rushing for a few tens of meters. Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level.

Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling. If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation.

It is important not to open your mouth too much, otherwise, inhaling too much air conditioning will cause you to have a stomachache. If it's a 400-meter standard course, it's a lap, and in the last 200 meters, you have to rush forward with all your strength, and then you can breathe heavily until you cross the finish line, so you will definitely get a good result.

When training, you need to pay attention to the following:

1. Eat less or no sugary food before the game (up to three days before the game), start to eat more Gaotang food three days before the game, eat eighty percent full on the day of the game, and digest well, 30-40 minutes before the game, you can drink 200ml of glucose water with a concentration of 40%. Also, take three tablets of vitamin C and don't eat chocolate.

2. Conscientiously do a good job of preparatory activities before exercise. 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.

3. Before sports or competitions, students should pay attention to maintaining good sleep and physical savings, and should control excessive diet and water before competitions, and should not drink alcohol.

The 400-meter run is the most difficult event in athletics because it is somewhere between aerobic and anaerobic. It takes both speed and stamina.

Speed and stamina are contradictory, speed affects stamina, and at the same time, stamina also affects speed. Most people can run 200-300 meters at full speed, but it is really difficult to reach 400 meters at full speed. It takes hard speed endurance training.

The way to practice speed endurance is mainly achieved by running interval runs over different distances and in different sets. In addition to practicing 500-600 meters of interval running, you should also increase the practice of 150-200 meters of sprint runs when training is the most tired.

Interval running interval training has a short rest period and does not allow full recovery, and the interval time is the same, and full recovery is not allowed. For example: 6 200 meters for 27 seconds, jog 200 meters between each and start the next exercise when the pulse returns to 120-130 minutes.

At that time, when I was in the college entrance examination, I wanted to take a level 2 athlete extra points, the 400-meter passing line was 52 seconds, my first test was 1 minute and 7 seconds, I insisted on running for a semester, and the best score was 54 seconds, and then I gave up.

How many seconds are you now? Those who engage in sports can generally run into 53.

How to run 400 meters in sports athletics.

To run the 400 meters, you have to have stamina and speed, and you have to have technique, and if you want to run the last 100 meters with your forefoot, you have to have good endurance. The right swing arm, table leg and hip to send.

If you are not a child in elementary school, your 100 meters are too slow, about 14 and a half seconds, in high school and university age groups, it is difficult to get a place in middle-distance running (below 1500 meters), and the shorter the distance, the worse the performance (the long distance depends on your endurance, not based on bad judgment).

At the moment, no matter how you run, the 400-meter speed will definitely be less than one minute and 5 seconds, and if you don't exercise much, you will be 5 seconds slower. You have to think about improving your sprint speed first, it will take a long time, and the amount of improvement will not only depend on the level of training, but also your innate condition, see here, however, if you are looking for short-term results, such sprint training will make your performance worse (the initial muscle discomfort will affect the soreness a lot).

Endurance training and anaerobic sprints can be done with 800 meters (sprints, the last 150 meters of acceleration and the last 50 meters of maximum speed).

If you insist on talking about competition skills according to the current conditions, you can only do this: the first 300 meters average 16 and a half seconds 100 meters, breathing and rhythm should be as constant as possible, the body is basically stable (the best posture for running, for beginners, can be roughly described as "only the legs, arms and breathing related muscles exercise, other parts are best rested"), the last 100 meters for 15 seconds, personal estimates that you are currently difficult to achieve such a goal.