How to practice running 3,000 meters in sports

The 3,000-meter run is a very good sport for the body, but if you don't master some skills, it can leave the body in an extremely tired state, so you must be prepared for activities before long-distance running, and mastering your breathing during running is the most important.

Do a simple warm-up exercise before running.

Some people are not used to warm-up exercises, and they should do a warm-up and cool-down exercise for their feet before running. Since running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

It is best to run a 3,000-meter run in four steps and one breath.

The 3,000-meter run is an aerobic metabolic exercise that participates in the circulation of major organs of the human body, especially the respiratory system. During running, the body's demand for oxygen is constantly increasing, and in general, it is advisable to take four steps and one breath, and try to maintain this rhythm as much as possible. In terms of breathing mode, it is better to inhale through the nose and inhale with a mixture of mouth and nose.

At the beginning of the 3,000-meter run, because the oxygen ** lags behind the activity needs of the muscles, there will be heavy legs, chest tightness, wheezing, etc., especially people who do not exercise often will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters, or stop running if you feel particularly unwell.

After the run, you still have to walk a few hundred meters.

After the 3,000-meter run, some people immediately sat down to rest. Don't stop to rest immediately after running. 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.

Run twice a day, once in the morning and once in the evening, run at an even speed, adjust your breathing, and finally sprint properly. Don't be impatient.

The above is very true, sports are talented, and acquired practice can also make up for congenital deficiencies, but to persevere, it takes time.

If the time is short, don't force yourself, and jog in moderation two or three days before the race.

Remember, it's all about engagement, no matter what happens, adjust your mindset and face it with a smile.

The first: use 60% to 70% of your body's strength to run, because the first 1000 meters are generally easy, but pay attention to saving energy, don't use up all your energy as soon as you come up!

The second: Persistence! Because after you finish 1000 meters, the limits of your body will slowly come out, you will feel very tired, you will have difficulty breathing, and you will not want to run anymore, these are normal, everyone is the same.

But often the second 1000m has a particularly big impact on the final result. In short, this stage must be persisted and breathe more; If you can't keep up with your physical strength, you can slow down appropriately, but not too slowly, let yourself fully rest and relax during the exercise, adjust your breathing, and prepare for the last 1000 meters! Still breathe more.

The third: sprint stage, the first 400 meters 600 meters to maintain the state of the second 1000 meters, the key is to sprint the last 400 meters, run to the finish line with your own maximum strength, this stage of mentality to be correct, don't let the bad mood of fatigue affect yourself, all you have to do is to rush to the finish line! Because after you run this 400 meters with all your might, it will be very uncomfortable, it doesn't matter, don't stop immediately after running, and run about 100 meters after running through the finish line, so that your body will slowly buffer, so that your body will not be particularly uncomfortable.

Finally, I will teach you a little tactics, there are people who are very good at 3000 meters in the sports meeting, you can use "follow the running tactics" when you run, run with him when your physical strength can support, and try your best to surpass him in the last lap of the sprint!

Athletics. It is easy to cause muscle, joint and ligament injuries, especially in the lower limbs. The only way to prevent this is through pre-race preparations. The more prepared you are, the less likely you are to get injured. Can be jogged on the basis of the shoulder joint.

Exercise in the elbow joint, back and waist muscles, legs, knees, ankles and other parts to strengthen the muscles and ligaments, improve the body's agility and coordination, and thus prevent injuries, which can improve athletic performance.

From 4 steps and one exhale, 3 steps and one exhalation are gradually excessive, to 1 step, one exhale, one step and one inhalation, it doesn't matter, as long as your heart and lungs don't feel strong discomfort, it's fine!

It is best for non-professional athletes to take 2 steps, exhale and 2 steps to inhale, in which the inhale is divided into 2 inhalations, that is, run one step and inhale, the rhythm is inhalation and exhalation, and it will be easier to master this rhythm for long-distance running.

3,000 meters of high-distance running, staged training needs to pay attention to adjusting the rest time, arrange the schedule training, improve cardiorespiratory endurance, carry out some jogging training, and do it step by step, not overnight.

Control your breathing, don't exercise vigorously, you must warm up late in advance, and you must strengthen training at ordinary times, so you can't let your body suffer serious losses.

In the phased training, it is most necessary to pay attention to rest, maintain good endurance, and leave enough strength for yourself to run, and do not use all your strength in the early stage.

Long-distance running is about running at a constant speed. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it is a standard 400-meter course, it is 12 and a half laps, and in the last 200 meters, you have to use all your strength to rush forward, and you can breathe heavily until you cross the finish line. I will definitely get good results.

Depending on your ability, you should use a constant speed running strategy: with the exception of the acceleration run after the start and the final sprint run, you should basically run at a constant speed at a higher speed along the way. Breathing method During middle-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is important to master the correct breathing method.

In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time. The breathing rhythm should be matched with the running rhythm, generally using two steps and one exhale, two steps and one inhalation, or three steps and one exhalation, three steps and one inhalation. When breathing, be careful to increase the depth of breathing.

7. "Pole" and "Second Breath" During middle-distance running, due to the fact that the oxygen lags behind the needs of the body, when running to a certain distance, there will be chest stuffiness, breathing rhythm is disrupted, breathing difficulties, weakness of limbs and the feeling of difficulty in running again. 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 movement is heavy and relaxed, and all uncomfortable sensations disappear, which is the so-called second breathing state. 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.

Or use the follow-and-run tactic: after starting, always follow behind the leader or small group, and strive to overtake your opponent in the final sprint and cross the finish line first.

There is also the movement of running: it is important to pay attention to the need to 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.

I mind you giving up.

It's impossible for your situation to get a ranking.

If you want to challenge yourself.

That's 2000m a day

Add me to about 7000m and don't add it again.

Next semester, take your time, don't rush.

You need to exercise acceleration running, endurance training, and it is important to master your physical strength.