What should I pay attention to in the 1000M long distance run in the third year of junior high schoo

The most important thing in long-distance running is to pay attention to the maintenance of stamina, and avoid the situation of rushing hard in front and lack of strength in the back. But I think 1000 meters should be fine, not too long. If you have no problem with stamina and stamina, you can run at a uniform high speed all the time.

After the run, just take a slow walk.

Here's a tip: when it's time to score, he'll give you a gesture. I remember running like this. (I don't know if there will be a place where you take the exam).

And don't rush too hard at first, follow the first group. Finally rush.

Pay attention to warming up, moving each joint, and paying attention to maintaining physical strength. Don't be nervous, relax yourself.

Don't drink water during the race!!

Don't do anything during the race, don't look around, look ahead, and run wholeheartedly. Be free of distractions. Just want to be a goal. Because someone's cheers and greetings and water will distract the athletes' attention and affect their mentality. Causes a drop in status.

If you want to get good results, the first thing is, of course, talent.

But talent is not for everyone.

But people who don't have the talent can use the method.

I'm good at middle distance running. Give you my experience :

1.Warm up before the game, adjust your joints and mentality: I am the best, the first is mine. Believe in yourself.

2.At that moment at the starting line, take a deep breath and don't look at opponents who are stronger than you. Think only of yourself being the best.

3.The start is crucial: it's best to start before anyone else. Be sure to spread your elbows at the start, or others will overwhelm you. This will block some people behind you.

Now you have an advantage at the start and your confidence is established.

4.Accelerate a little after the start to make sure you're in the top few places.

5.Follow the first and run at a constant pace. Breathe evenly and take deeper breaths. The arms swing naturally and powerfully.

6.In the last two or three hundred meters, try to overtake the first, and in the last two hundred meters, do your best, sprint! It doesn't matter if you cross the finish line and fall!

7.Don't eat or drink too much before the race. Wear a pair of comfortable shoes. It's best to bring some work or rubber nails.

In addition, it is normal to feel abdominal discomfort after running for a while, you can try to adjust your breathing, press the discomfort with your hands, and run for a while. Don't lose your confidence when you encounter a little setback.

The heart is too important, you can't be nervous, there's no need to be nervous. You just think it's normal, it's not a big deal. Treat it with a normal heart, and often get twice the result with half the effort.

I'm a good long-distance runner, here's my strategy:

1. It is very important to do some preparatory activities and warm up. You can also drink some glucose (this is a good strategy, although I haven't tried it, but I believe it will help you improve your grades).

2. Don't be nervous, because the fast heartbeat caused by nervousness will make your breathing rhythm disordered after running and affect your performance.

3. After the start, run with the large group, try to run in the position slightly ahead, but don't lead, and don't fall behind in order to save physical strength, it will be difficult to catch up later. It's best to find a partner who is slightly faster than you and follow him as closely as you can (in one school 1500m race, I ran in a certain formation with three other members of my class, and in the 70-man race, we finished in the top 10 and I ran fifth).

4. The rhythm is very important when running, not fast for a while and slow for a while. Control your breathing so that your breathing is even. Take a bigger step.

Try to run at the same pace throughout the run (I run 1,500 meters in about three-halfways as long as I run 1,000 meters, i.e. you can't slow down on average because of the distance) and a good rhythm will make you feel more relaxed on long runs.

5. When you reach the last 100 meters or tens of meters, you can sprint, which does not contradict the previous one, because this is the most critical time. If you don't have the strength to sprint, keep the same pace and stick to the finish line.

6. Don't stop and rest immediately after running, especially not lie down or sit down immediately. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms.

7. In addition, wear lighter running shoes during the race, it is best not to wear basketball shoes or board shoes, not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes, the most suitable is to wear a period of time, fit but not very worn out running shoes (long-distance running and sprinting are different, you should use your heel to land first, so you must not wear spikes).

If your physical fitness is not good, then insist on exercising, insist on running a few kilometers every day, and supplement adequate nutrition to improve your cardiopulmonary function. One of my classmates trained every day, and his 800m score went from unsatisfactory to good. For the sake of results, you can't be afraid of hardship.

1500 meters can be breathed in 3 steps, one exhale, 3 steps and one inhalation, when running, you should inhale through your nose and exhale your mouth, and don't open your mouth too much, so that you will have stomach pain after running for a long time. The 1500 meters can be run with charge or follow, and at the last 300 meters, you can rush! At this time, you can open your mouth as wide as possible and rush all the way to the end.

Let's talk about pre-race preparation! You can eat a pill of vitamin C 30 minutes before the game, don't eat chocolate, so that the throat will be a little difficult to breathe during the game! Then eat a banana, which can replenish your energy.

Then do pre-match training, first do front leg press and side leg press, pull the ligament apart, and then do waist stretch and ankle twist to prevent sprains during the game. Then do 50 meters and 100 meters of variable speed run twice, and then do 100 to 200 leg raises, 10 minutes before the race, don't eat anything, drink some water to rest, but don't let the body cool down, so that you can fully prepare for the activity.

I myself won the first place in the 1500m at the Games in this way, hehe! But trust me, you're going to get good grades!

Their answers are too theoretical, and I made 800 2nd (2 minutes 27 seconds) and 1500 3rd (5 minutes and 15 seconds) in my sophomore year

Next, run at a constant speed at a lower speed, closely following the vanguard. When running a certain distance, there will be chest tightness, breathing rhythm is disrupted, breathing difficulty, limb weakness, and the feeling of difficulty in running anymore will occur. This phenomenon is called the pole".

This is a normal phenomenon in middle-distance running. When, after the "pole" appears, you should continue to run with a strong will, while strengthening your breathing and adjusting your pace. In this way, after a certain distance, the breathing becomes even, the action is heavy and relaxed, all the discomfort disappears, the 600th meter begins to overtake, slowly overtake, the 700th meter does your best, you must do your best, you can run with your eyes closed. Crossing the finish line like this should not be too bad.

You say it's training, you can't finish a thousand meters by yourself, then I'll call you, just start at a medium speed, and then feel that you can't do it, just run slowly, how slow you are, until you finish running, remember that you can't take a step halfway, otherwise you don't have to worry about this, no problem, stick to it, walk around after running, remember not to sit, or lie on your stomach, so that the blood can not circulate, and it will leave sequelae.

1. Confidence is especially important, the beginning is the end, and the only confidence is only. Especially when the strong meet, the brave wins. Having the belief that you will win is far more important than skill.

Rice is generally run at a higher (medium or upper average for weaker, fatter people) and an even pace. If you want to run with less effort, you must pay attention to the rhythm of running, and a good rhythm can create favorable conditions for the activities of the internal organs, which can delay the appearance of fatigue. Anticlimactic, fast and slow, will not achieve good results; The breathing method can be used according to your own training level and quality, and you can use a uniform three-step inhale, three-step one-exhale; Four steps and one breath, four steps and one breath can be; Runners with a low level of training or who have not undergone systematic training can run with a rhythm of two steps and one breath, and two steps and one breath.

When the "pole" appears, it is necessary to persevere with tenacious perseverance. And adjust the rhythm of running, the rhythm of breathing.

3. 20 minutes before the race or exam, fully prepare for the activity and meet the game in a full mental state, if you want to run first, there are two tactical options: If the speed is good and the endurance is insufficient, the tactics can be used to follow the skills and tactics of the destruction of the run, that is, the tactics of following the name. Reasonable distribution of physical strength, do not be anticlimactic; In general, long-distance runs can start at the last 400 meters or so. If the speed is not good and the stamina is very good, the tactics of leading can be used.

According to the actual situation of your physical fitness, you can choose whether to lead or follow, choose the timing and distance of the sprint, mobilize all your strength, do your best, and cross the finish line with tenacious perseverance.

4. Eat sugary, protein-high, and easy-to-digest foods for breakfast or lunch before the game, and you can eat to your heart's content. Be careful not to eat greasy foods. Drink some sugar water and glucose about 30 minutes before the game. Or Jianlibao and Red Bull drinks are fine, but the amount should not be too much.

5. Having a pair of well-fitting middle-distance running shoes is also a factor that cannot be ignored to achieve good results.

I can't finish running a thousand meters by myself, remember that I can't take a step halfway, remember not to sit, how slow is jogging, then I'll call you, until the end of the run, after the run, you will walk around Yu Wei answered, otherwise you don't have to worry about this, just start with Zhongshan with other speeds, hold on, and then feel that you can't do it, no problem, just run slowly, or lie on your stomach, so that the blood can't flow Zhen Huitong You said it's training.

1.Essentials of technical movements.

Middle-distance running should be on the ground with all your feet on the ground, with a light pace, a moderate stride, and an appropriate frequency. The swing arm amplitude does not need to be very large, but it must be strongly swinging with the frequency of the legs, and the swing arm should be strengthened after the pole appears.

2.Problems with aerobic breathing.

Middle-distance running is aerobic exercise, the breathing method is very critical, generally using the three-step breathing method, that is, running three steps and inhaling and then running three steps and exhaling, inhale deeply, exhale fully, and breathe with the mouth and nose at the same time (can not breathe with the mouth open). In fact, the breathing method of middle-distance running is relatively relative, as long as you inhale deeply, exhale fully, or take three steps or four steps, which is suitable for you. You can adapt to it this way, don't count a few steps, just inhale deeply and exhale deeply when you run, breathe in with the rhythm of your steps, and breathe deeply, not too fast.

The purpose of breathing is to increase oxygen uptake and facilitate aerobic metabolism, and it is counterproductive to only pay attention to breathing and ignore other technical actions.

3.Overcoming the problem of the "pole" period.

The so-called "pole" period refers to some fatigue phenomena in the middle of middle and long-distance running caused by the accumulation of lactic acid in the body, such as difficulty breathing, unable to lift legs, unable to run, etc., everyone has a "pole" period, but the "pole" period of athletes with strong aerobic capacity comes late and lasts for a short time. When the "pole" comes, it is necessary to appropriately reduce the stride length and frequency, strengthen the swing arm (very important), adjust the breathing (adhere to the three-step or four-step breathing method, inhale and exhale more fully), and generally stick to it for a period of time to pass the pole period and enter the second breath, so that it is much easier to run. Don't change the rhythm, run and go, just focus on breathing and forget to swing your arms, these are all ungraspable.

If you have the opportunity in the morning, you can exercise in the morning, and if you have the opportunity in the afternoon, you don't need leggings, you just run the playground every day, and practice the rhythm of breathing first, two steps, one inhale, two steps, one exhale, or three steps, one inhale, three steps and one exhale! Master the rhythm a little! Start by training your lung capacity!

Thinking about speed! Keep doing this for a month or so, and you'll find that you're not as tired as you used to be! It's time to train your endurance!

Choose the breathing rhythm that suits you, and then run around the playground, the straights are fast and the corners are slow, and you must be fast when you are fast! When you are fast, you should also pay attention to the rhythm of your breathing, and you must not mess up! In this way, mixed with training, your performance will definitely improve, such as one, three, five, I even endurance and constant speed running, two, four, six, even speed and endurance variable speed running!

This kind of cross-training, pay attention to nutrition while training, drink more milk, do push-ups and sit-ups after running to train strength, 800-meter swing arm is also very important, swing arm must not be too big! 45 degrees is about the same! I hope mine can help you, I used to be a top sports student, graduated from Chengdu Sports University in 2009, and now I am a high school physical education teacher, and now I am leading a sports training team!

It is recommended to practice endurance in the morning and speed endurance in the afternoon After a period of time, the body has adapted to the intensity and get up to practice Set a time for yourself for each lap!