How to run 3000 meters, how long does it take for ordinary people to run 3000 meters?

For low-level students, 3000 meters is a big speed change, don't lead, and follow the top 3 from the start, which can be very labor-saving. Pay attention to breathing and swinging arms, when the "pole" comes, you must control your breathing, you can't inhale and exhale with your mouth open, you must breathe through your nose or breathe in a small mouth, and your breathing should be rhythmic, basically three steps, one exhale, two steps and one inhale, no matter how uncomfortable you are, you must insist, so that you can quickly pass the "pole".

The 3000m is a middle-distance run, which involves running with the sole of the foot on the ground, but the final sprint is anaerobic, so the sprint is used, that is, the forefoot lands on the ground.

Pay attention to the above problems and you can run well.

Oh, and every year our elementary school hosts a winter cross-country race that everyone has to participate in, and we run more than 4,000 meters. Usually I start at the start, running at medium speed, and when a lot of people don't have the strength, I start to pick up the pace and run fast all the time, and if there is someone in front of me, I either sprint to overtake him or run at the same speed to the finish line, depending on my situation. (Generally speaking, I run harder and harder).

Provided, of course, that I'm a person with surprisingly good stamina and average explosiveness. If your stamina is not good and your explosiveness is very good, then you should sprint at the start, otherwise you will always be at a medium speed, and you will not be able to rush until the end. If you have good stamina and explosiveness, you can run fast until the finish line, but this kind of person is very rare!

Use the legs and feet. When I was in middle school, I was on the Tian Jing team. In my experience, there is no skill at all.

I remember back then, the teacher just told us to run laps every day. From the afternoon, you can not go to the cultural class, from more than 3 o'clock to more than 5 o'clock, to school at 6 o'clock in the morning, to run for 1 hour, basically 3 hours a day, of course, not to run in one breath, to rest when you are tired...But it's a fact that you basically have to run tens of thousands of meters every day.

I was tired at first, and my feet were sore and sore at night when I came home. Running and running, my head is dizzy, I can't breathe, I feel pain alone, it's all commonplace. I want to quit but I'm afraid of classmates laughing at me. In the end, I persevered until graduation.

Don't do more, you just have to stick to it like this for 1 month 3000 meters for you little kiss...

Exercising every day is still good for the body, so start running slowly, and after a long time, you will get used to it. Effort

Before the first 1000 meters, as long as it is not very far behind.

When you get to the 1000 or 2000 meters, you have to finish third or fourth.

The 2000 2500m will be in second place.

In the end, you can boldly rush forward.

Don't rush to the lead, just keep up, it's mainly about endurance.

Don't walk even if you're tired.

The standard for a normal adult is: 14 minutes and 40 seconds for men.

The standard for running 3000 meters for college students: male students are excellent in 12 minutes and 20 seconds, and pass in 14 minutes and 40 seconds.

Women are generally not required to run 3,000 meters, and women are generally required to run 1,500 meters.

In addition, the standard of soldiers: below 3,000 meters above sea level, 13 minutes and 40 seconds for male soldiers and 17 points for female soldiers. World records set by athletes:

The world record for the men's 3,000m is 7:20.67, and the world record for the women's 3,000m is 8:06.11.

meters per second, a level that any healthy young man can achieve. From a medical point of view, this is a standard for breaking away from sub-health, and you can get the title of good health after passing.

Many scholars in China have put forward evaluation methods or diagnostic criteria for sub-health, among which Chen Guoyuan, Chen Qingshan, Liu Baoyan, Tao Maoxuan and other scholars have a certain influence. In 2007, the Chinese Association of Traditional Chinese Medicine issued the "Clinical Guidelines for Sub-health Traditional Chinese Medicine", which clearly described the concept, common clinical manifestations and diagnostic criteria of sub-health from the perspective of traditional Chinese medicine, and had a relatively wide impact.

The "Clinical Guidelines for Sub-health Traditional Chinese Medicine" issued by the China Association of Traditional Chinese Medicine points out that sub-health refers to a state in which the human body is in a state between health and disease. Those who are in a sub-healthy state cannot meet the standard of health, and are manifested as symptoms of reduced vitality, function and adaptability for a certain period of time, but do not meet the clinical or subclinical diagnostic criteria of modern medicine related diseases.

Most of the domestic research on sub-health is limited to cross-sectional surveys, and most of the tools used are self-rating scales or questionnaires. These surveys involved different groups of people, including teachers, civil servants, business personnel, community residents, and medical personnel.

Due to the inconsistency of the definition of sub-health used in the studies.

First, the questionnaires or scales used are not uniform, and the sub-health detection rate reported by each study is also quite different, most of them are between 20% and 80%. The detection rate of sub-health varies by gender, age and occupation, and has nothing to do with place of birth or ethnicity. In general, the detection rate of women is higher than that of men, and the incidence of 40-50 age groups is higher than that of other age groups, and the incidence of teachers and civil servants is high.

The main causes of sub-health are: unreasonable diet, lack of exercise, irregular work and rest, lack of sleep, mental tension, psychological pressure, long-term bad mood, etc.

At the start, the weight of the body mainly falls on the front foot, and the body maintains a stable position. When you hear the gunshot or command, you push your front legs hard, and your arms move with your legs, swing forward and backward quickly and forcefully, and your body rushes forward.

After the start, the upper body should maintain a forward posture, the forward swing of the ground and the swing of the arms should be fast and active, gradually increase the stride length and speed up, with the extension of the acceleration section, the upper body gradually lifts, and after running to the tactical position you need, you will turn to the middle of the run. The start and post-start acceleration run is the process of getting the body out of the standstill state at the beginning of the race, running out quickly, and playing at a normal running speed level and occupying a favorable running position as soon as possible.

Precautions before and after the 3000-meter run.

Eat less or no sugary food before the game, start to eat more Gaotang food three days before the game, eat eighty percent full on the day of the game, be good at digestion, and drink 200ml of glucose water 30-40 minutes before the game with a concentration of 40%. Take three additional tablets of vitamin C. Don't eat chocolate.

Prepare for exercise carefully. Athletics can easily cause muscle, joint and ligament injuries, especially lower limb injuries. The only way to prevent this is through pre-race preparations. The more prepared you are, the less likely you are to get injured.

The 3,000-meter run is mostly a matter of endurance and strength. You have a foundation, and it's relatively easy to recover.

Start with waist and abdominal strength and shoulder endurance recovery.

Specific method: sit-ups 40 in a group of 3 sets and push-ups in a group of 25 in 3 sets.

Hula hoop 5 minutes in a group of 3 sets of static support The action is the same as push-ups, but you don't need to do it, just crawl, the key is that the waist can not be loosened 3 minutes in a group of 2 sets.

In addition, there are other methods: such as supine leg raises, supine leg raises, seated leg curses, and two-end lifts.

Then there is the overall quality of the lower limbs: strength and endurance.

1. Weight-bearing high leg raises and high leg raises. Find a barbell or sandbag to quickly raise your legs and increase your overall thigh ability. As for the high leg raise, it goes without saying.

This is to enhance staying power). 45 seconds in a group of 3 sets (At the end of each group, run 200-400 meters at the fastest speed.) (A very effective method for power and speed).

2. Kick and run. Find a wall or parallel bar, hold it with both hands, and the body is at an angle of 45-60 degrees to the ground, quickly exchange and raise the legs, pay attention to the support legs must be straight, and lift the legs as far as possible.

3. Variable speed running. Full speed on the straights, jogging or walking on the corners. 600-800 meters is a group of three groups.

4. Run with weights. Tie sandbags or wear sandbag vests and jog for 2,000 meters.

5. Stretching of the front, side and back ligaments of the thigh. Not flexible, not either!

6. Mixed practice of fast running and endurance running. Run 800 meters at full speed, jog 3,000 meters after a break of no more than 5 minutes. (The purpose of this is to strengthen endurance and the ability to resist extreme phenomena).

7. Frog jump and duck walk. You should have done this, generally after 15 meters the thigh begins to ache strongly, and the limit phenomenon of middle and long-distance running is the same, so you have to train regularly to quickly enhance your thigh endurance.

8. Lung capacity training, which you can strengthen and recover by holding your breath, swimming, diving, or putting your head in the basin.

9. Jogging or running at a medium speed. This requires patience. Because you are going to run 3000, you must run about 5000 meters in a jog or moderate speed, which can strengthen all aspects of your functions.

Status adjustments:

1. Step by step. Don't overdo it when you start recovering, and it's important to relax after training after warming up.

2. One week before the race, large-scale exercise is not recommended, mainly jogging and flexible stretching.

3. There are about 30 days left before the competition, so that means that your training is divided into four stages: low-intensity, multi-repetition phase 7 days High-intensity, low-rep 8 days High intensity, high reps 7 days Low intensity, high reps 3 days The rest of the time is mainly jogging and flexible stretching, which is also pre-race preparatory training. The amount and number of times should be reduced, so that there is no obvious fatigue after training.

In addition, it is necessary to take a day off after 5-6 days of continuous training, and it is best not to take a bath every day, generally about twice a week. No showers for three days before the game.

Eat more protein and sugar foods in your diet. Eat less greasy things during training.

That's all I can help you.