How to run faster in a thousand meters, and how to run faster in a thousand meters

Usually you can improve your endurance through aerobic endurance exercises, namely jogging, you can jog about 800 meters for the first three days, first.

About 1,200 meters on the fourth or fifth day, and 1,600 meters on the sixth day, and at least the number of runs on the sixth day each time, and the speed can be appropriately accelerated. In addition, it is recommended to do more exercises related to physical fitness, which can make you easier at the same speed, such as sit-ups, push-ups, arm swing exercises, slowly and gradually, as long as you can achieve a group of push-ups to achieve fifteen, a group of sit-ups thirty, arm swing is not required. As long as you do the above, you will have at least three or forty or so level, pay attention to running a thousand, don't be too anxious at first, stabilize the rhythm, follow the middle of the team, try to use the tactics of following the run to save physical strength, after 500 meters, accelerate appropriately, and believe in yourself, so that you will definitely be able to achieve your goal.

Exercise more on weekdays and drink Red Bull during exams! I had a classmate who ran after the physical education exam and Red Bull and ran out of his own record.

This should be considered a long-distance run, there is no opportunistic way, usually run more to get used to that feeling of fatigue, you must insist on it when you officially run, and there should be nothing else you can do.

PS: I heard that Red Bull there was detected with stimulants, but I tried it if I couldn't do it.

Strengthen confidence, strengthen training, and maintain moderation.

Exercise to strengthen explosiveness and endurance. The 1,000 meters also need good explosiveness in order to get a head start in running. And endurance is key for acceleration in the second half. The best way to exercise explosiveness is to run in sandbag leggings, and the exercise of endurance is mainly through more running.

Warm up before running. Before running a kilometer, warm up well and get your whole body moving. Avoid cramps due to tension while running.

It's good to do warm-up exercises carefully and carefully, and do a good job of starting work. When starting, use explosive power to quickly grab the inside runway, and try not to fall behind others to avoid falling farther and farther.

Precautions for running.

It is necessary to pay attention not to eat for an hour or two before running, because the stomach wall will bear a certain burden after eating, and if you exercise more vigorously, the burden on the stomach wall will be heavier, so it will cause stomach pain. Try to warm up for a while before running to avoid injuries during running.

Try to wear comfortable sportswear and sneakers for running, as clothing that is too large or too small is not suitable and will bring discomfort or resistance to running.

Pay attention to adjusting your posture when running, lean forward as much as possible, swing your hands naturally with the rhythm of running, look straight ahead, relax your shoulders and droop naturally, keep it level, and avoid shaking up and down during running.

The above content refers to People's Daily Online-5 tips to make your running effect the best to change the way you run.

Meter running is generally run at a high (medium or upper middle speed for the weaker) and even steps. It is required to run easily and coordinated, the center of gravity of the body is stable, the straightness is strong, and the ability to improve muscle strength and relaxation is as much as possible, not only to pay attention to the effect of the action, but also to pay attention to the rhythm of running, a good rhythm can create favorable conditions for the activities of internal organs, and can also delay the appearance of fatigue. The longer the distance, the more important these requirements become.

It is better to breathe through the nose and inhale with a mixture of mouth and nose. According to your own training level and quality, you can use an even three steps and one inhalation, three steps and one exhale (that is, complete the inhalation or exhalation within the time of running three steps); Four steps and one breath, four steps and one breath can be; Those who have a low level of training or have not undergone more systematic training can also use the rhythm of two steps and one breath, two steps and one breath, and when the "pole" appears, it is necessary to persist with tenacious perseverance. And adjust the rhythm of running, the rhythm of breathing.

2. Fully prepare for activities 20 minutes before the game or exam (move the joints and ligaments to make the muscles in a more excited state.) If you want to run first in 1000 meters, there are two tactical options: If the speed is good and the endurance is insufficient, the tactics can be used to follow the running technique and tactics are better, that is, the tactics of following the name.

Reasonable distribution of physical strength, do not be anticlimactic; Under normal circumstances, the 1000m can be accelerated at the last 250 200m. If the speed is not good and the stamina is very good, the tactics of leading can be used. And you can choose whether to lead or follow according to the actual situation of your physical fitness, choose the timing and distance of the sprint run, mobilize all your strength, do your best, and cross the finish line with tenacious perseverance The meter run is generally completed in about 4 minutes, that is to say, the things you eat or drink or the nutrient solution do not work and basically reach the end.

Therefore, eat sugary, protein-high, and easy-to-digest foods for breakfast or lunch before the game, and eat to your heart's content. Be careful not to eat greasy foods. Drink some Jianlibao, Red Bull, etc., but not too much.

4. Having a pair of suitable middle-distance running shoes can also achieve twice the result with half the effort, which is a factor that cannot be ignored to achieve good results. 5. Training: Participate in physical exercise frequently, insist on running in the morning every day, and run 2 or 3 1200-1500 meters at a moderate speed after the completion of the preparatory activities.

After a period of time, you will not only gradually improve and improve the training environment of your respiratory and cardiovascular systems, but also gradually experience how to distribute your physical strength while running. Summarize the practice methods that reduce physical exertion and are suitable for individual running style. Finish the course at an even pace that suits your individual amount of exercise.

Run with weights first, and let go of the running when you get to the back.

Nourish breathing and maintain the rhythm of breathing.

The tips for running a 1,000 meter are as follows:

1. Posture: Correct posture can reduce unnecessary energy waste and fatigue while running, thus laying the foundation for improving time. The correct posture is seen from the front, the body rises and falls at a relatively low height, and there is no left and right swaying, which is the most intuitive on the treadmill.

The posture of middle-distance running should be relatively balanced, and the body should lean forward slightly when running, and the angle with the ground is about 80 ° to 85 °, and the speed of girls is relatively slow, and it is okay to keep about 85 °.

During the process of running, you should pay attention to raising your head and tucking your abdomen, and your hands should naturally cooperate with your footsteps to reduce the left and right shaking of the body and reduce unnecessary energy waste (it is best for people to correct the left and right shaking when running). In the middle and long-distance running (for 1000m and 800m, 500m and 400m are the back), the runner's body has increased lactic acid and oxygen debt, and the human body is already in a state of fatigue, and in this difficult state, the running speed will naturally decrease.

It's really hard to improve your technique and speed. At this time, it is required to increase the forward tilt of the torso (80° for men, 85 for women'In order to balance this forward leaning, it is natural to strengthen the coordination of the pedal swing and increase the swing amplitude of the upper limbs, so as to promote the technical action of the rear without deformation, and finally achieve the effect of improving the rear range.

2. Cadence and stride length: Increasing stride length and increasing cadence are extremely important to improve middle and long-distance running performance. But cadence and step length are a pair of contradictions.

When the stride size increases, the cadence is relatively slow, and when the cadence increases, the stride size may become relatively smaller. Therefore, it is difficult to increase the stride length and cadence at the same time. Usually the only way to improve your performance is to maintain your stride length and increase your cadence, or to maintain your cadence and increase your stride length.