The week before the 1500 long distance race is still rested and not running. Or run?

1. Running and exercising at night, it is best to insist on more than 3 times a week, 30-60 minutes each time.

2. People who don't have the habit of exercising can start by walking for 20 minutes a day and walking for 25 minutes in the second week. Increase to 30 minutes in the third week. Add some jogging in week 4. In the fifth week, walking and jogging are equally important. Eventually, I ran slowly.

3. If you can talk to others while exercising, it means that the intensity of the exercise is acceptable. But if your heart rate is too fast, you must reduce the amount of exercise.

4. The exercise intensity should be within the range of "pulse beat no more than 120 minutes after 5 minutes of running, and no more than 100 minutes after 10 minutes".

You mean "useful" in too broad a way. If you want to improve your cardiopulmonary function, you should run gradually according to your physical fitness, from near to far, from running for at least three consecutive days to rest for one day for each week. If you run the same distance every day, you can use a less drastic variable speed run, in short, you can be flexible according to your body type and how you feel after running.

No need to rest. Because we're not tired.

It depends on whether you're running long or short distances.

If you have a short distance, you can train normally, be careful not to get injured, don't eat the usual 1, move the knee joint, half squat, hold the knee with both hands, twist the knee clockwise, do it 10 times, and then twist the knee counterclockwise.

2. Move the hip joint, alternate the legs and do high leg raises, 20 times each.

3. Leg press: Relax your shoulders and back, move one leg forward, bend your knee 90 degrees, make your thigh parallel to the ground, bend and stretch out the other leg, and touch your toes on the ground while keeping your upper body upright. After doing 10 times, switch to the other leg and continue.

4. Turn your body, stretch your hands out, and turn your body left and right to move your waist.

5. Move your feet, stand, cross your waist with both hands, stand with one foot normally, touch your toes on the ground, do a rotating movement clockwise, and then do it counterclockwise for a while.

6. Kick back and forth to move the hip and knee joints.

7. Stretch the upper body, rotate the neck and arms left and right. Something to eat.

For long distances, you need to reduce the amount first, you can run two short sprints to keep in shape.

Replenish carbohydrates three days before the race.

I can give you a few tips about 1500 meters:

1) Try to run as far as you can with your opponents. Running with others will give you a fixed goal, which will invisibly reduce some of the stress on you.

2) Allocate your physical strength reasonably. As far as the 400-meter course is concerned, 1500 meters is less than 4 laps, and it is very important to allocate your physical strength reasonably during these 4 laps. So try to take a follow run.

3) Get through the fatigue period. Running over 400 meters has a period of fatigue, so you have to work hard to overcome your fatigue. To remember. While you are tired, your opponent is also very tired, as long as you grit your teeth and persevere, you will have the last laugh.

4) The last 300 meters gradually accelerate. After 3 laps, I guess I am tired and have slowly adapted to it, so I hope you can gradually increase your speed in the last 300 meters, and do your best to sprint in the last 200 meters.

Hello, first of all, your daily training plan should be 2 hours after the meal or half an hour before the meal, do sufficient preparation activities, run 2500 meters, and then walk slowly around the playground for 1 lap before you can rest. In order to restore your physical strength and endurance, do not require time and speed, develop the habit of rinsing your mouth after running, do not drink a lot of water, and replenish the appropriate amount of water after 20 minutes. Drinks and carbonated drinks should not be drunk in the near future.

At the same time, you also need to pay attention to the diet, beef, vegetables, potatoes, sweet potatoes, mushrooms, kelp, chicken, beans, corn, fish and other high-fiber foods are all good choices. Get enough sleep.

In the last week before the race, it is recommended to run a 400-meter run every day, measure the time, (no limit, the heart rate is below 180 minutes), and it should be noted that do not take an overly hot bath 3 days before the race, it will make your muscles too relaxed and your endurance will decrease.

If there is a history of heart disease in the above training, it cannot be applied to patients with liver and kidney insufficiency).

When you have a sports day in a month, you should now do a good job of exercising every other day, pay attention to the warm-up exercise before running, and don't stop immediately after running, and replace it with jogging or jogging. It's best to sit down and tidy up for exercise. This is not a safe approach.

This is more difficult, and muscular endurance cannot be improved in a short period of time. The easiest way is to run, the key to long-distance running is the control of large strides and breathing (two steps and one breath, two steps and one exhalation) to control the breathing rhythm is very important for long-distance running, try to increase the stride length during running, so as to reduce the cadence, can reduce the burden on the heart and lungs (that is, you will not pant and pant badly). During running, the heel hits the ground first, and then crosses to the ball of the foot, and the ball of the foot exerts force, and the running should be elastic.

Experience, a little less professional, I hope it will help you.

I've been like that.

Endurance is important. Wake up every morning and exercise in the morning. I also went to train in the evening. Each training session is more than 1,500 meters. Slowly increase the length, slowly stamina and speed will go up, hold on.