How to improve your 400m running performance in a week

I used to be very fond of running 400 meters and participated in many sports meetings.

From my experience, the 400m is very hard, so I changed to 800m and 1500m, and said my advice for the 400m: you need endurance and speed.

Endurance: When I usually exercise by myself, I usually use 5000 meters to train my endurance, which is not very fast, but I maintain it at about 20 minutes.

Speed: I practiced 200 meters with a 3kg sandbag tied to my legs.

Of course, there are also auxiliary exercises, endurance and speed I cross, today to practice endurance, tomorrow is speed, the time lasts about 1 hour.

I forgot to say that I'm not a professional, so my 400m score is relatively low, the fastest, and the last thing I said is that the key is to see the persistence of the landlord! Good luck to the landlord, (*hee-hee......Hope.

I've practiced before You can run 2000-3000 meters every day after the warm-up, first rush 2 100, 2 200, 2 300, 2 400, and then try your best to rush 3 600, at this time you are already very tired, you can run a 400, rest for 1 minute, 3 in a row, just like that, stick to it for a few days and there will be improvement.

For runners with a lot of running experience, there is no doubt about emphasizing the importance of cadence. Why not emphasize stride length, isn't it the bigger the stride, the faster you run? If you increase your stride length, problems arise during running, your running efficiency decreases, and your body suffers more damage.

Cross-training:Running training is interspersed with other workouts, including strength, cardio and flexibility training, to improve the overall performance of the body and complement the functional attributes that the body needs to have outside of running. No matter what level the 3000-meter run is at, cross-training is valuable.

It helps comrades run faster and run better.

Long distance jogging:Aerobic training, which is characterized by low intensity and long distances, is a continuous training method. According to the training experience of many top athletes, the training intensity of LSD is generally controlled between 50% and 60% of the maximum heart rate, which is a very easy jogging.

An intuitive criterion is that you can chat and talk normally while running, and you will not feel out of breath at all. Each exercise should be between 80 minutes and 120 minutes, with a maximum of 150 minutes.

Precautions for running 3000 meters.

Be sure to warm up before running, the warm-up time should not be short, and the warm-up degree is enough to feel that your body is warm and sweat a little. After warming up, find a flat area to prepare for a run (a flat road or playground is fine).

For those who are just starting to practice running, it is enough to achieve a constant speed and a slow speed; If you want to be fast, you need to master your breathing, and the method of breathing varies according to different people, so you don't need to say anything to other people, "three steps and one breath, three steps and one exhale", so that you don't feel too tired.

Here's why: 400m runs in circles, and the length of the inner and outer rings is not the same. If the starting point is the same and the finish line is the same, it is unfair to the people in the outer circle, and the length is not 400 meters, so the starting line in the 400 meters is not the same.

400m Athletics Tricks:

1.To practice a good start, the start is very important and must be paid attention to.

2.Rush up at 80% speed within 200 of the shot.

3.It depends on what type of athlete you are, if you have better endurance than speed, you have to sprint between 150 and 200 meters, and if you have more speed than endurance, you have to sprint within the last 100 meters.

4.When the first 150 meters after the start to the distance just about to sprint, try your best to open the Kamaka Sakura stride, of course, relatively, and never slow down the cadence, try your best to fold your legs forward and swing forward, and take your legs.

5.Pay attention to the process of lifting qi.

6.The last 100 meters is the most uncomfortable time, you must persevere, it depends on your psychological endurance, you can't give up, you have to think about who has no strength in the end, as long as you persevere, the results must be better than them, if the legs are in the lack of strength, you must strengthen the swing arm, drive the leg forward.

Here's how to improve your 1000-meter running performance:

1. Continuous running.

The basic endurance of the body is improved through long-distance training. However, it is important to remember that the speed of this training method should not be too slow, otherwise it will not be effective. The total distance should not be too short, generally around 5000 meters! The total training time varies in hours.

2. Intermittent running.

Training for middle-distance running, such as marathons, interval running is the focus of performance. Interval running is also possible for running 1000 meters.

Interval running, a group of workouts followed by a period of rest to quickly recover fitness. Increase athlete speed by running fast between short distances. The distance of the interval running method is generally 100 200 300 400, and the variable speed running often referred to by many professional athletes also retains the flavor of the interval running method.

It is best to use a combination of training methods such as 1234 246 (i.e. 100 meters followed by 200 meters followed by 300 meters and finally 400 meters running, with sufficient breaks between sets and some intervals between sessions).

3. Repetitive running.

Usually the performance is weak, but at the beginning of training, you can use this method to find a sense of adaptation. The repetitive running method is a combination of speed and endurance running, which can be used to practice both endurance and speed. By running a distance repetitively, the runner's adaptability to the muscles of that distance can be improved, which indirectly improves the overall performance.

1.Running posture should be correct. The correct running form is to try to achieve the athlete's "force" on the ground to become forward energy; Therefore, the head should be slightly tilted forward to lead the center of gravity forward, and the arms should be increased upward during sprinting and sprinting, so as to increase the length and frequency of stride.

2.Subtract excess weight from your body. Human strength is based on the cooperation of muscles and joints; Less fat, more muscle, means less force and more strength as muscle increases.

3.Strengthens energy. Oxygen is indispensable for muscles to produce energy; Therefore, it is necessary to practice regularly to effectively enhance the oxygen uptake of the heart and lungs. When practicing (preferably early in the morning with other athletes):

After warming up, practice at about 1,500 meters. The effect is to strengthen the suppleness of the muscles, reduce injuries, and act as a sign of boredom, thereby consciously informing the body that the rhythm of movement begins. 2.Repeated practice with 100 meters and 200 meters as sprints.

2.00 meters to pay attention to your breathing, whether it is consistent with your own pace (the general habit of athletes is to take three steps before one breath); During the 200-meter exercise, observe the strength of the arms, whether they can strengthen the frequency of stride, and help the final sprint.

3.After completing the above exercises, each time you practice 400 meters, you should release at full speed at the beginning until you are tired. Here's why:

The average 400-meter athlete only has the ability to sprint at full strength in 200-250 meters, and often plays in the late stage; But if you can get up to speed after 100 meters, and have enough strength to cross the line, you can definitely increase your chances of winning.

4.Finally, in the form of a reverse (or back run) of 400 meters, the front of the foot is jogged backwards, which is to strengthen the toes, because the 400-meter athlete, the main motivation of the foot, comes from the toes. Remember, exercises that build physical strength should never be a cold storm.