How to improve 800m running? How to improve your 800 meter run

Work on physical strength, explosiveness, and physical load.

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Long 4 running ability x anti 3 should be the human s body heart 6 lung function, how r to improve the speed of blood supply to change the function This is the key, so how to improve the ability to exercise x through the day after tomorrow b ? Master the correct breathing formula 3 and the technical movements of the T standard. Based on practical experience, it is recommended that you use the three-step breathing method and the F beating small F drum swing arm method to improve your performance.

Three-step breathing method: one S step and one Z exhalation, three consecutive I steps and three S exhalation, and then three W steps and three W inhalation, its effect is to increase the body's oxygen 1 and accelerate the recovery ability of hypoxia F. Knock on the small o drum swing arm method:

The swing arm amplitude should be small H, and the small G arm is like the action of beating a small M drum, and its function is to reduce the loss of 8 functions. The key! In the rear stage, we should pay attention to increasing the height of the leg lift, increase the B stride length for 2 E, push the knee forward, and increase the V swing arm amplitude to drive the stride in the sprint stage.

Relax, don't be nervous, it's not like you can run well without being nervous! Sixty percent is regular exercise! Thirty-nine percent is a relaxed mood, and one percent is the desire to succeed and the idea of participating!

At the beginning, don't push too hard, just keep it medium, and last lap or 2 laps to speed up.

That's what my coach taught us.

Every week, I run 3 sets of 600m and 3 sets of 200m (first run 600 and then 200, rest for 10 minutes, then run 600 and 200, rest for 10 minutes, and run 600 and 200).

Week 6 has 20 laps of aerobic endurance.

Perform small lap exercises, about 100 meters in one lap, and run 10 laps at a time, and it will be easy during the exam.

The easiest way to do this is to speed up the pace of your run.

On the first day, do a good stretch and run 800 Run at a speed that you are not uncomfortable Run at a constant speed, but be sure to finish the run Roughly measure where your bottom line is, and then run a lap intermittently with all your might, rest and rest, run another lap and rest, and go back and forth four or five times The legs are hot and not sour, don't train your body on the first day and can't move on the second day On the first day, you mainly measure the bottom line to warm up.

The next day, still stretching, and then running at full speed, you don't have to run 800 today, but you have to experience the pain of running at full speed, I probably can't run a lap at full speed, and then I stop and walk a lap, and then continue running at full speed, and so on, and train back and forth, and today is mainly about measuring the limit.

Day 3 Stretching and running with all your strength The purpose is to control the rhythm of breathing, like this short-term increase in running time is impossible not to be painful, but you have to let the body get used to this pain, you have to have your own breathing adjustment, otherwise you haven't exercised for a long time, and suddenly test 800, and it is more painful to run There are also some sudden deaths with poor physical fitness, so proper training and training before measuring 800 is good for the body.

On the fourth day, you can rest and let your muscles go a little bit.

On the fifth day, the muscles are no longer sore, and when you get to the playground, you can run 800 again, and today is mainly to extend the distance you run at full speed, and if you can only run one lap in the first few days, run an extra 500 600 today, and add it slowly, and I'm talking about running at full speed, and you should breathe evenly.

On the sixth day, run 800 speed test, after the speed test, you can try to run 1000 again, anyway, I started to run 3000 on the sixth day, because basically on the sixth day, your body has been used to it, and you have to train the rhythm of running heart rate every day, so the next few days are basically to control the breathing rhythm and increase the distance later.

How to run 800 meters1. Exercise endurance

Endurance exercises include walking, fitness running, swimming, cycling, rowing, mountaineering and some ball games, as well as running in place, skipping rope, climbing stairs and other methods according to local conditions.

Endurance exercises can be divided into aerobic endurance and anaerobic endurance. Aerobic endurance exercises include long-distance running, swimming, climbing, aerobics, etc. Anaerobic endurance sports include burst sports such as sprinting, high jump, long jump, etc.

2. Accumulate strength

People with poor explosiveness should pay attention to shortening the distance of movement. Take long-distance running as an example, you can start with 500 meters per day and gradually transition to 800 meters, 1000 meters, etc. Exercises can be selected such as pull-ups, push-ups, squats, jumping steps, fast running, etc., or with the help of dumbbells, tensioners and other equipment.

I recommend: 800-meter running tips.

3. Landing buffer

Many people run with their feet on the ground, and the sound is louder when they land. The correct action is to land with the heel first when the running foot lands, and then transition to the whole ball of the foot, which is a kind of protection for the ankle and knee to prevent the occurrence of periostitis.

How to train for an 800-meter run 1The fastest way to improve 800 meters is to run 1000 meters or 1500 meters, in addition to training more lung capacity (pressure bell) and leg strength (squat jump), upper body strength is also important (the last 200, especially when sprinting will feel deep), and there is arm swing exercises, arm angles between 90 and 120.

2.Middle-distance running must adjust your breathing during the usual training process, and it is best to inhale through the nose and exhale through the mouth.

3. When training, you can't just run 1500 and 800, it's best to run more than 200 400 meters, and the last 400 meters must be rushed with all your might

4. The so-called endurance is your physical strength and the ability of your muscles to resist lactic acid, and you can also do 5 minutes of high leg raises and hip kicks on the spot (pay attention to enough time, frequency, and high quality).

5. "Pole" is a normal physiological phenomenon, when the "pole" occurs, we should rely on tenacious will, adjust the rhythm of breathing, pay special attention to deep breathing and appropriately adjust the speed of running.

Many people feel very tired running 800m, so let's introduce some 800m running experiences.

01 First of all, no matter how many meters you run, you must do a good warm-up exercise, and you can't do it hastily, and you can avoid strains after you do a good warm-up.

02 When running 800m, it is necessary to distinguish between the upper and lower corners, and it is best to run at a constant speed when going up the corner, and the acceleration is controlled when the next corner, and the acceleration effect of the next curve is better.

03 Generally speaking, the pole will come after running 400m, which means that the chest cavity will start to feel pain, and at this time, you will have to test your willpower, and the pole will gradually disappear when you persist to 600m.

04 In addition, you should control your breathing when running 800m, and exhale through your nose and mouth when you have no strength, and inhale once and twice when you feel out of breath.

The 800-meter run is a middle-distance run in track and field, and it needs to be at a constant speed in the process of running, which requires a combination of endurance and speed. At the start, you need to slam and slow down for more than ten meters. Be mindful of your breathing.

Run forward 3 single steps, keep inhaling, and don't open your mouth too much, otherwise cold air entering will cause stomach pain. Don't hold your breath and run, don't use up all your physical strength as soon as you come up, and don't stop immediately when you're done running, so that your body has a cushion. When you are near the finish line, you must run to the finish line with your best strength.

Before running 800 meters, warm-up exercises are indispensable, which can not only prevent sports injuries, but also help move all parts of the body.

1. Jog and sweat slightly.

2. Do activities such as leg pressing, waist pressing, body turning, shoulder stretching, etc., and move the relevant joints, ligaments, and muscles.

3. Do a 30-meter acceleration run. (The above should be done 20 minutes before the game.) 4. After getting on the runway, do a few vertical jumps on the spot to increase the excitement.

5. During this time, you should pay attention to maintaining your body temperature and do not cool down your body.

The skill of 800m running is first of all to start, do not run with all your strength at the start, but use eight points of strength to reserve some strength for yourself, and then after running over 400m, this time will be a relaxed run. Then to 200m acceleration.

The skill of running 800 meters is actually nothing more than being able to persevere, and then have a sprint effect in the final stage. 800 meters is a long-distance run, in the second half of the run is the most important, many people at the beginning of the run to use all their strength, but in the second half of the start of the deflated, must save a breath for their final sprint. At the same time, you need to have a tenacious willpower and be able to stick to narrow-mindedness.

Hello Note the following three points.

First, eat some food in moderation before running.

Don't run on an empty stomach, this will make you feel very tired during the run, and some people with poor constitution will also have low blood sugar. Therefore, before running, we should eat some starchy foods, such as bread, steamed buns, etc., and we can also drink some sugar water.

Second, your running shoes must be comfortable.

Bring yourself a pair of comfortable shoes, which are essential equipment for runners. If you go running in a pair of shoes that you don't feel good about, it will be difficult for you to keep running the whole course, it will torture your feet and make your running very difficult. Therefore, you must prepare a pair of comfortable running shoes for yourself before running, and have good equipment to allow you to reap better results.

Thirdly, it is essential to warm up before running.

First, don't run on an empty stomach and eat plenty of food before running.

Second, your running shoes must be comfortable.

Thirdly, it is essential to warm up before running.

Fourth, swing your arms naturally, with your elbows slightly bent.

Fifth, pay attention to regulating your breathing.

The skill of 800m running is that 800m requires physical strength, endurance, and speed. And the technical content is very high, it is really not easy for ordinary people to run well, I think if you run 800m on the playground, and the curve technique is very testing, if you know that the 800m is relatively simple, so if you really want to practice 800m on the sports arena, you have to find a special person. Professional guidance is required.

800m is an endurance running process, so the main skill of running must maintain good physical strength, maintain the symmetry and speed of the whole process, in order to make the whole running process more sustainable and tough, so as to achieve a good state and results of the whole running process, so you should pay attention to it and practice more to be better.

The 800m is the best choice for speed and endurance, and it is important to balance speed and endurance, allocate physical energy appropriately, and pace reasonably.