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Anonymous users2024-02-08If you want to improve everything, it may be more difficult to rely on your own ability, so find someone with a sports background to train, in fact, it is not very demanding.
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Anonymous users2024-02-07There are some preparatory activities to do before running:1) Stand with your hands crossed on your hips and move your ankles alternately.
2) Half squat, hold your knees with both hands.
3) Alternate leg raises.
Move the hip joint.
4) Rotate the waist with both hands and move the waist;
5) Support with one hand, kick back and forth, move hips, and knees in turn;
6) Forward and backward lunge leg presses; Left and right leg presses, pulling leg ligaments;
7) Upper body bending forward and backward and slight movement of the upper limbs.
Middle-distance running is about keeping a constant speed in the process of running. 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.
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Anonymous users2024-02-06You have the foundation, I offer you some strategies, and I am also a student, which is really useful.
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.
I hope you get good grades, and I hope I provide the method of, thank you!
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Anonymous users2024-02-05The first 200 meters to run, at this time the physical strength is not to fall behind, the middle 600 meters to run at a constant speed, the second time the physical fitness is the stage of the test, in 700 800 meters is the limit of physical fitness, you must hold on, the last 200 meters to do your best, to the end of the sprint.
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Anonymous users2024-02-04The first 200 is the starting distance and usually not very fast.
Run at 85% of the usual speed, swing your right hand and right foot a little more when you cross the corner, accelerate 200 points after the first lap, control the first lap time at about 55 seconds, run at a constant speed on the second lap, control the time at about 70 seconds, and sprint directly in the last 200 meters if you have the strength, and sprint the last 100 meters if you don't have the strength.
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Anonymous users2024-02-03Since you're okay with 4000 or 5000, just run 1000 meters like 4000 5000 meters, but pick up the pace.
I used to be a 100m sports student, and in my experience, the essentials of a 400m run are the first 100 rushes, the middle 200 big strides, and the last 100 gritted teeth. It takes super stamina and stamina. 20 days is too short, it is recommended that you run 1000 meters at a medium speed every day, train your physical strength with your heart, and it is difficult to cope with 400 meters without physical strength. >>>More
30 40 minutes before running, take 40% glucose potion concentration to mix with water to make a solution of 200 ml about half a bottle of Coke bottle, this halberd will be very sufficient, the chemistry teacher taught, long-distance runners drink glucose-containing drinks, and it is not expensive, you go to the small clinic to buy a general yuan each, you find a bottle of water and pour it into the water. I don't say it casually, there is a scientific basis for this: glucose is a protein, its role accelerates metabolism, provides energy, is equivalent to hormones, but it is not harmful to the body, and is sometimes used to relieve hangovers and treat weakness, such as hanging salt water. >>>More
First of all, whether running or walking, people are subjected to two frictions, one is to hinder movement, the other is to maintain movement, and secondly, the friction of running and walking can be considered static friction (on the premise that you don't slip). >>>More
A normal person's explosive physical fitness is generally around 0-450 meters, 1000 meters of running, in the first 100 meters you have to use your own 100% of your physical strength to accelerate and warm up, the most important thing to live or a good position (run to), at 100-450 meters when the breathing rate is to breathe through the nose two steps and one exhale, two steps and one inhale, in 450-900 meters or so when the mouth and nose breathe together, three steps and one breath, three steps and one inhale, in the final sprint to speed up their breathing rate, and swing arm speed, the upper body of the body should also be tilted forward a little more, and the tilt of the upper body should be at 75 degrees. The main movements and essentials of running; 1. Breathing, nasal separation, oral cavity and nasal cavity and oral cavity breathing together (deep breathing). 2. Body posture; Pay attention to the angle of your upper body leaning forward during running%75-%85 (note that the body can lean forward, but the neck can not be bent, and you must be careful not to let your mouth and nose breathe poorly, and try to face the front as much as possible). >>>More
1.Eat foods that are high in sugar or carbohydrates.
2.Wear soft running shoes, generally do not like the kind of brand-name sneakers (such as Li Ning, Nike, etc.), which are generally harder. It's not easy to run. Wear soft shoes like cloth shoes (not cloth shoes, of course). >>>More