How to run fast in the 400 meter hurdles, how to run well in the 400 meter hurdles

You have an innate advantage, which is long legs, but the lack of acquired leg strength has caused you a lot of trouble. So, first of all, the leg strength must keep up, so that your ability in the 400 meters will also improve. Okay, we've solved the problem of 400 meters, let's talk about hurdles, hurdles hurdles, what you want is the composition of your crossing, most people have the habit of flying hurdles, what about you as your own flyer?

Each hurdle is higher than the others, laborious and thankless, you want to run the results? Dream about it. This is a must if you don't fly the hurdle, do more to do the cross-leg and swing the leg, try to practice the hurdle technique, do more pressure on the bar, experience the height that suits your own bar, and then the distance of the span must be far away, which is better for the later stage of training, don't be afraid of touching the hurdle, if you touch, you must be more excited, don't be afraid, if you are afraid.

I asked Liu Xiang this question, the rhythm of the pace. their own potential.

Start: The first 100 meters are curves. Rush out with a lot of force, accelerate quickly, and bring up the speed to at least 90% of the maximum limit.

Acceleration:The second 100 is the straight. You can relax properly, which means that you can relax your muscles, do not reduce your speed, and do not need to deliberately accelerate, so that you are not very tired when you run.

Hold:The third 100 meters is a curve. Since the muscles of the second straight 100 meters are relatively relaxed, you should add points immediately after entering the corner, and after passing the top of the curve, relax the muscles for about 10 meters, and then accelerate.

Sprint:The last 100 meters are straights. All the participants basically exerted their strength to the extreme, and everyone began to feel tired, weak muscles, and soreness. There are no special skills, only hard fighting.

Precautions for the 400-meter run.

Before running, do warm-up exercises, such as running back and forth, because a good warm-up can get you into the groove as soon as possible and avoid cramps in your feet during running.

During the running process, you should pay attention to maintaining your rhythm, do not suddenly run very fast and suddenly run very slowly, in addition, the breathing should also be rhythmic, otherwise there will be a situation of poor breathing. Curling your tongue when running will prevent cold air from entering and will provide you with the best health benefits, but don't roll your tongue when you start running, as people will get nervous and bite their tongue when they hear a gunshot.

The 400 meters require a full sprint, a good distribution of physical strength, and the use of track and field skills.

For the 400-meter sprint sport, we generally use the squatting start, which can effectively improve the speed of our start, and can improve the acceleration of the start, the squatting start has been widely used in track and field sprinting. After the start, the 400-meter sprint is about 150 meters, which is anaerobic exercise.

It is necessary to sprint with all your might, and ensure such a sprint distance in the process of daily training, and establish a distance advantage as much as possible through the forward sprint, which can cause psychological pressure on the opponent. After the forward sprint, breathe as much as possible in the middle to cushion your energy.

The buffer running distance is generally about 100 meters, and in this distance it is necessary to breathe as much as possible, which belongs to the spine of the aerobic running movement, and the oxygen content of the body is increased through aerobic breathing exercises, so as to make a physical buffer for the final sprint. After the end of the physical buffer, the final sprint is to do your best, which is anaerobic exercise.

Here are a few things to prepare for the 400-meter run:

1.Get enough sleep.

Be sure to get enough sleep the night before the competition, which will help you recover your physical and mental state and help you perform at a better level.

2.Warm-up exercises.

Warm-up exercises can help your body gradually adjust to the intensity of exercise and relieve the risk of muscle soreness and strains. It is advisable to choose some multi-joint movements, such as hiking steps, high leg raises, back kicks, etc., to warm up.

3.Relevant training.

Before participating in the 400-meter race, runners should do some relevant training, such as long-distance running, speed training, explosive power enhancement, etc., to increase their physical fitness and competitive level.

4.Eat right.

Before participating in the competition, you should pay attention to your diet, avoid overeating or excessive dieting, and ensure that you can consume enough calories and nutrients. In general, it is recommended to choose foods that are high in carbohydrates, low in fat, and easy to digest.

5.Maintain emotional stability.

Emotions often affect race performance, and it is recommended that runners learn to adjust their emotions, maintain a calm, sunny mindset, and concentrate to perform at their best performance.

The 400-meter run is a high-intensity sprint that requires participants to be well prepared and in good mental and physical condition in order to achieve their best performance.

Run 400 meters, start on your toes, shift your weight forward, then adjust your breathing, concentrate, and as soon as you hear the gunshot, you run hard, grab a good position, and leave your opponent behind. The whole process also requires adjusting the strategy and using skills to improve the speed, as follows:

1. The first 100 meters are more critical, you need to speed up, use the strength of your arms and feet to move forward, it should be noted that run along the tangent line, and use 90% of the strength when you reach the turn, but the arm swing is not too large.

200 meters, slow down slightly, run at a constant speed, don't spend too much effort, otherwise you won't have the strength to continue running in the last 100 meters, it should be noted that the first straight track run uses 95% of the strength, and the center of gravity is high stride.

At 300 meters, the body is already very tired, and it is the most difficult moment, so you must grit your teeth, lower your center of gravity, run with big strides, and persist until the sprint stage.

4. In the last 100 meters, accelerate forward, you must run with willpower, don't slacken, don't look back, you should keep improving your speed, be ready to sprint, and strive to move forward.

1. First of all, you need to do a good warm-up training.

No matter which event you run, a warm-up is essential. Before running, simply do a few sets of side leg presses, lunge leg presses, and waist and abdomen exercises to move the muscles of various parts of the body, which can not only avoid cramps or strains during the race, but also help to run better.

2. Regulate your breathing during running.

Because 400 meters is a very high test of speed, be sure to adjust your breathing rate. Before the start of the competition, the heart rate of the players is generally fast, and the whole person is in a tense state, but the breathing rate must be adjusted to help them achieve better results.

3. Do a good job of speed allocation.

Although the 400-meter pair is a great test of the speed of the athletes, it is also quite difficult for the average person to rush down at the speed of the 100-meter sprint, so it is necessary to do a good job of physical distribution. For the first 200 meters, you can use 80% of the 100-meter speed, and if you run too hard in the first 200 meters, it will definitely affect the performance of the second half, but if you run relatively slowly, you will lag behind others a lot.

The process of 200 meters to 300 meters can observe the relative position of other athletes, if you have a big advantage in the first 200 meters, then this 100 meters can still be used to transition to the first 100 meters, and accumulate a certain amount of physical energy for the last 100 meters. For the last 100 meters, there is no doubt that it takes all the sprint. Of course, the last 100 meters is also a difficult time, you should raise your legs as much as possible, take big steps, adjust your breathing in time, and maintain a good balance of your body.

Notes

Don't eat any food for 30 minutes before the game. Chocolate and other sweets should never be eaten on the day of the race, as your throat will be sticky when you eat the race. Just jog and sweat slightly.

Do activities such as leg presses, waist presses, body turns, and shoulder stretches to move the relevant joints, ligaments, and muscles. Do a 30-meter acceleration run. After getting on the runway, do a few vertical jumps on the spot to increase the excitement.

During this time, you should pay attention to maintaining your body temperature and not cooling your body.

It is important to note that you must be relaxed and coordinated when running. This requires that on the basis of correct movements, the foot should be on the ground with the whole foot on the ground, and the knee bend cushion should transition to the front foot push. The upper body is straight and relaxed, and the arms swing naturally and powerfully.

In the middle and long-distance running, due to insufficient preparation, abdominal pain is prone to occur, mainly caused by gastrointestinal spasms, at this time students must not be nervous, you can use your hands to hold down the painful parts, slow down the running speed, do a few more deep breaths, persist for a period of time, the pain will disappear.

Four hundred meters should maintain a certain speed and adjust your breathing. And at the end of the sprint, it is necessary to accelerate the sprint.

First, drink some high-concentration glucose water before the game. Don't drink other beverages, drink plain water if you're thirsty. Then, in preparation activities, do activities such as leg presses, waist presses, body turns, shoulder stretches, etc., to move the relevant joints and muscles.

Finally, adjust your breathing, when you first start running, the speed is slower, in the warm-up phase, the body's demand for oxygen is not large, and breathing through the nose can cope with it.

As the running distance becomes longer and faster, the body's demand for oxygen will increase greatly, and breathing through the nose alone can easily cause respiratory muscle fatigue. Therefore, it is necessary for the mouth and nose to work together to increase the amount of oxygen and relieve the tension of the respiratory muscles.

The tips for running the 400 meters are as follows:

After the command is given, shake your body, relax your mind, adjust the starting gear, put your powerful foot on the rear driver close to the starting line, put the whole foot on the starting device, put the other posture sedan foot on the other rear passer, and the forefoot on the starting er. Form the left and right hands, left and right feet, and the knees with slightly weaker strength are a total of five points to look at the ground, and the movements should be natural and relaxed. After the "ready" command is given, the body leans forward, the arms naturally droop, and the center of gravity of the body is low and the tips are moved forward.

In this session, two movements should be made, i.e., the center of gravity should be shifted forward, and the hips should be higher than the shoulders. After the gunshot, quickly ask the ground with both feet, leave the ground quickly with your arms, and swing your arms to be effective. Push your foot hard when you leave the starting block.

In this way, the maximum speed can be reached as soon as possible, the acceleration time can be shortened, the acceleration effect can be enhanced, and the upper body should not be completely shot too early, in some international competitions, excellent athletes generally lift the upper body completely after 30 meters, and gradually lift the upper body within 30 meters.

Running Training Methods:

1. Running technique training on the way: open the heart of the front foot in front of the front foot and swing the arm in situ, and then carry out repeated running practice after the swing arm technique is improved, requiring relaxation and coordination when running.

2. Curve running technique practice: run around a circle, jog first, then run at a medium speed, and finally run fast, in the process of running, experience the effect of speeding up and tilting the body, it should be noted that the faster the speed, the greater the frequency slope of the body.

3. Acceleration running technique practice: In the final sprint stage, acceleration is required, so this training can be carried out when practicing when burying the book. When training, keep your body forward, adjust your pace, swing your arms, use the strength of your arms and the strength of your feet to push your body forward, and gradually slow down when you are almost at the end to prevent unnecessary injuries to your body.

The 4 100-meter relay runs as follows:

1. The first stick should be arranged for athletes with good starting skills and good at running corners. He has to be quick enough to react quickly when he hears a gunshot. The first stick is a right-handed stick and starts in a squatting position, which is convenient for acceleration.

2. The second baton should be arranged with athletes with strong special ability. He is mainly responsible for maintaining his own speed and not being overtaken by others. Clause.

The rubber and starting of the second, third and fourth baseball athletes are started in a standing or semi-squat style. Generally, it adopts a standing start, which is more natural and not easy to be nervous.

3. The third stick should be arranged for athletes with good running skills in corners. There is a section of the track where people who are not good at running corners are likely to be overtaken by others in the corners, and if they accelerate they will fall, only those who are familiar with the curves can run this distance.

4. The fourth baton should be arranged with the best performance, the strongest sprint ability, and the tenacious competitive spirit. In this way, he will reduce the distance, and he will sprint desperately, after all, he will not admit defeat.

5. When the baton bearer is approaching the baton, the baton bearer needs to run a distance in advance, and when the baton bearer arrives, he quickly stretches out his hand to take the baton, and the speed of the passer and the baton receiver is at a very high time, and the baton is in the 20-meter relay area when the two complete the handover.

4 100-meter race rules.

The 4x100m relay run is a lane split, and the baton taker can start within 10 meters of the baton receiving area. The baton must be held in hand until the end of the race. Anyone who drops the baton must be picked up by himself, and must not cross his own track to retrieve the baton without affecting the other people.

"In the baton area" is based on the position of the baton, not on the position of the participant's body or limbs. Any participant who deliberately crosses the track after passing the baton to obstruct other teams may be disqualified.