It s almost time for the sports day, so ask for some running tips and exercise plans.

Bursts and endurance are important, and if you sprint, practice high leg raises.

Raise your legs high, run uphill, and accelerate to 50 meters.

1. Lean forward in the Zen friend shed: Keep your body slightly forward (but not to fall) throughout the whole process, and do not bow your waist. The greater the forward angle, the faster the speed.

2. S-shaped posture: When running, keep your back straight and keep your knees slightly bent throughout the whole process (including when your feet are on the ground). When running, the height of the top of the head should be 2 3 inches (1 inch cm) lower than the height of the head (height from the ground) when Hiraga is standing.

3. The stride length should be small: when landing with one foot, it should be under the body, not in front (when the step is too large, the front foot will be in front of the body). Remember:

The greater the stride, the worse the body's sense of balance; On the contrary, a smaller stride length and feet close to the core of the body can produce better power and run more steadily.

Run against the wind

This is an effective means of gradually increasing the intensity of the training load. Running with all his might, going up against the wind, not breathing, and deliberately training the breathing method in the headwind run. Because we're running a marathon.

In middle-distance running, bad weather is the same thing. If there is a downwind run, there will be a headwind run. So you have to train to run against the wind.

In the headwind run. It is required to have a small stride length and a fast cadence. Conserve your physical strength, make your movements natural and relaxed, and don't deform.

Swing the arm naturally, don't shake. It is better to train to run against the wind for a distance of 100 meters. You can repeat it several times.

Breathe according to your habits, when the wind is too strong. The tongue is placed on top of the forehead to prevent cold air from being inhaled, causing abdominal pain.

Uphill running

Uphill Running: Uphill Running Training, General Requirements. The best slope is 15 degrees to 20 degrees, and the distance is best 200 meters to 400 meters.

Running movements: Raise your legs high, push back sufficiently, and have a high center of gravity. As a means of basic quality training, each athlete has his own training skills.

Uphill running is intense and easy to fatigue, so you should control the amount of exercise according to your own situation.

Downhill running

Downhill runningIn the case of correctly mastering the running technique, use the slope to push to achieve the highest speed, and pay attention to the relaxation of the run during the practice. Combine fast running with natural relaxation to get the ability to relax at high speeds, but you can't practice downhill running while you're tired. Downhill running requires excellent cardiopulmonary fitness, otherwise the speed will not meet the training requirements.

Therefore, when training, run uphill and walk downhill; Walk uphill and run downhill. Train a few repeatedly. Uphill and downhill runs are especially helpful for youth training. Middle-aged and elderly people should pay great attention to practice to prevent injury.

Fun training methods for running

Running in the snow

China's women's middle-distance running team often conducts snow running training in Wudalianchi, Heilongjiang, mainly to increase the strength of the ankle joint and experience the correctness of the back pedal action. Snow running, good air, fun, white snow, clear brain, running requires standardized movements, experience the feeling of stepping on snow with one foot deep and one foot shallow. This training usually takes about 60 minutes.

Slightly less spare time for training. It is possible to practice walking in the snow. Runners who have the conditions can give it a try.

This is the training method, but be sure to be safe.

Beach runs

Run on the beach by the sea. This training method was popular for a while, and running a long distance on the beach is easy to cause local muscle alternation fatigue, and it is difficult to continue training, and the performance is slow. Beach running is a basic quality training.

Because the beach is deep and shallow, and the leg strength is not used evenly when running, the running distance is no more than 2 kilometers. You can run it several times. Be sure to pay attention to recovery, so you can train once a week.

It is possible to run barefoot on the beach, but not for more than 20 minutes. Plays a massaging role.

Stairs run

This is a commonly used leg strength training method. Runners have tried, please pay attention to the center of gravity and move forward. To prevent fatigue, you should control the training intensity by yourself, you should train during the training preparation period, and try not to practice during the pre-competition adjustment period.

Jogging is one of the simplest sports, as long as you master the essentials, everyone can run well, it does not need to use any skills to complete the process, as long as everyone can have the determination to persevere. Before jogging, it is essential to prepare for the activity to help the exercise be completed. But what are the preparations?

How do I finish jogging?

Preparation before jogging

1.Do you have enough time, generally jogging** to maximize the effect, about to reach the kilometer, and this time consumption is about half an hour.

2.Whether you have a venue or not, the outdoor effect is obviously better than the gym. And if you live near a school or community, there are not many vehicles, and the air is fresh, it is an excellent place, and if you really can't do it, the gym is also possible. But forget about the downtown area, change the outdoor to the indoor.

3.Do you have a set of exercise equipment? This is something that many people don't understand, but it's very important for efficiency.

The body is over-standard, in the process of jogging for up to 1 hour, the left and right feet have to bear the load of the body all the time, if the shoes are not good, it is easy to cause muscle fatigue, into anaerobic, which is not good for **. At the same time, the clothing on the body is also too tight, which affects blood circulation, and too loose, which affects body temperature and reduces blood circulation.

4.Pre-exercise conditioning, whether you are fully engaged in joint movement, muscle stretching, energy and hydration, as well as relaxation and stress relief.

In addition to preparing for the activity, pay attention when jogging:

1.The legs are alternate, the legs are raised as high as possible, the pace is as big as possible, and the front foot can not drag the back foot, because in terms of the consumption of work, the consumption up and down is much higher than the horizontal consumption, so if you want to have an effect, try to raise the foot as much as possible.

2.Throw your arms and twist your waist, and you're running'In the process, the head does not move, and the arms need to swing from time to time, and at the same time, during the running process, we should also pay attention to the continuous twisting of the waist to make the waist move.

If you don't prepare for the activity before jogging, it is not conducive to jogging, and some accidents may occur. Therefore, everyone must choose a good venue and adjust their state. In addition, there are many precautions during jogging, which are prepared to protect the athlete from injury.

When everything is ready, the jog can be completed smoothly.

1. Do more swimming and hand teasing exercises to increase lung capacity.

2. Supplement nutrition fully and don't be picky.

3. Before running, you should do a certain warm-up exercise to refresh your muscles and bones.

4. When running potato manuscript steps, the steps must be big.

5. Boys pay attention to the criteria of three exhalations and one inhalation, and girls pay attention to the guidelines of two exhalations and one inhalation.