I m in my first year of junior high school, and I can t run and I m tired. How can I improve my stam

Run 1000 meters in the morning, practice running-walking practice in the afternoon, run 100 meters quickly, walk 30 meters, one lap as a group, run 4 groups, and rest for 5 minutes between each group. As long as you can persevere, the results are significant!

Cherish the practice of each physical education class.

Get moving. It will help my body in the future.

Endurance is exercised by exercising.

Keep running, make a plan for yourself, how long you want to run each day, run for a period of time and gradually increase the length of time, or stick to the stairs every day!

What a workout! The high school entrance examination is for physical education. Secondly, it is necessary to master some running skills, such as holding on to three steps and one breath during long-distance running.

There are many problems that contribute to this phenomenon.

I probably know a few.

1.Congenital insufficiency of blood supply, I seem to have such a problem, my lung capacity is very large, but I still wheezing when running, and later I found that my capillaries are thinner than others. nnd

2.Flat feet, insufficient lung capacity, and anemia are all important factors that can affect exercise.

3.Mentality, always feel that I can't run, I can't run, it is a psychological problem. As long as I have a soccer ball, I can run all afternoon, haha.

When you run laps, follow the big slip and tell yourself that you must not run last, just run more.

Get involved in more outdoor sports.

What a simple one, run every day! That's it

In fact, you should look at your height and weight to answer.

Breathing is important in any exercise. The same goes for running, many people have difficulty exercising for a long time because they don't have good breathing mastery. As you pick up speed, take a deep breath to extend your breathing time for your run.

The coordination of breathing and pace should be regular, inhale once and exhale after three steps, running according to this breathing rate can improve the speed, there will be no tiredness, according to the acceleration of the method, feel a lot more relaxed.

It is generally recommended to wear sneakers when running. Because there may be some people who like to wear canvas shoes, basketball shoes, and board shoes when running, those who have run should know that canvas shoes are worn on the feet because the floor of the shoes is relatively thin and will not give us a similar buffer time for the soles of our feet. When you go running, it's like the soles of your feet are in direct contact with the ground, so the soles of your feet will hurt very much after a while, and you may even sprain your feet if you accidentally twist them.

I'll give you some tips. There are many ways to practice endurance qualities, and each method has its own characteristics. In general, these characteristics are basically reflected in the combination and change of endurance quality training in the process of exercise intensity, duration, interval time and mode, number of repetitions and other factors.

At present, the commonly used endurance training methods are mainly as follows:

Endurance quality exercises, continuous exercises, repetitive exercises, interval exercises, transformation exercises, competition game exercises, circuit exercises, altitude training methods.

1 minute stand-up push-up; On a 20 cm high staircase or a 50 cm high stand, run 30 50 steps in a row, such as running a 20 cm high staircase, jump 2 steps per step. Repeat 6 times with 5 min intervals of 55 to 65% intensity. It is required that the movement cannot be interrupted, but the time cannot be specified, walk down as much as possible to relax, and the heart rate can be restored to 100 minutes to start the next exercise, or you can wear a sand vest to do the exercise.

Running the stairs continuously; On a 20 cm high staircase or a 50 cm high stand, run 30 50 steps in a row, such as running a 20 cm high staircase, jump 2 steps per step. Repeat 6 times with 5 min intervals of 55 to 65% intensity. It is required that the movement cannot be interrupted, but the time cannot be specified, walk down as much as possible to relax, and the heart rate can be restored to 100 minutes to start the next exercise, or you can wear a sand vest to do the exercise.

running against the wind or endurance with weights; In case of hurricane weather (wind force not exceeding level 5), you can do continuous long-distance headwind running on the field or road, or you can do repeated running of more than 1000 meters, with 4 6 repetitions and an interval of 5 minutes. Strength 55 60%. You can wear a sand vest for weight-bearing endurance running, and the requirements are the same as intervals.

Double Shake Skipping Rope: Do the positive swing skipping rope on the spot, jump once and shake the rope twice, continuously. Each set jumps 30 40 times, do 4 6 sets with a 5-minute interval between sets.

The strength is 55 60%. This exercise must be proficient in the technique of two shakes and one jump; Heart rate must return below 120 beats per minute before proceeding to the next session.

These methods work, you go and give them a try. That's how I practiced. Believe in you.

Running Teaching 100 Days into a Half Motor Day 85 How to Supplement Nutrients for Poor Endurance.

Not enough stamina when running and your legs are too heavy? Teach you 2 ways to run and build your endurance.

often walk duck steps, frog jumps, squat and stand up, which is even explosive, and long-term persistence is of great help to sprinting; Endurance requires running for a long time, don't be afraid of hardship, adjust your breathing is the most important thing, and the pace should be large, preferably at a constant speed.

1. There are three ways to increase speed:

Increase cadence. Increase stride length.

Increase both cadence and stride length.

The first method is preferable to the second method, and the increase in stride length can cause excessive stride length, which in turn can cause certain biomechanical problems and sports injuries.

Speed training, especially in athletics, should be a gradual (**) training to increase cadence and stride length. It is important to improve gradually. Speed training on the track and field is very important for developing a sense of speed, while also providing an opportunity to improve your running form.

2. Six ways to improve endurance:

1.Eat a healthy and balanced diet.

Food is the body's energy**, eat more nutritious, low-fat foods, a healthy and balanced diet can maintain your physical health while improving your body's endurance.

2.Drink enough water.

Drinking enough water has many health benefits, it can help you lose weight, prevent gallstones, and more importantly, improve endurance by fighting muscle fatigue.

3.Lots of physical exercise.

Although high-intensity training can be tiring in the short term, in the long run, a lot of physical activity can boost overall energy levels, allowing endurance to remain at a high level for a longer period of time.

4.Choose a sport you love.

When participating in the sports you love, you can easily improve your physical condition and improve your endurance. You may not know which project you are passionate about, but you can try a few more to pick the one that suits you best.

5.Be active in life.

If you're busy, you may not have a lot of time for physical activity. But there is also a way to mitigate the negative effects of lack of exercise, which is to stay active, not sit in an office chair for long periods of time, and try to walk or cycle to work.

6.Get enough rest.

It's important to be physically active, but if you want to achieve a high level of endurance, you must also learn to get enough rest. A high-quality night's sleep can make you wake up in the morning refreshed, full of energy, and ensure better endurance.

7.Progressively reach your endurance goals.

Any activity that uses exercise to build endurance should take a step-by-step approach. Doing too many exercises at once can easily drain your energy and cause you to give up. What you need to do is to set simple, feasible and concrete goals, and achieve your desired goals step by step.

1 Aerobic endurance training.

Various exercise methods with low intensity and long load time are mainly used. Specific methods and means commonly used in training include the following:

1) 4000 meters - 12000 meters at a constant speed. The heart rate is controlled at about 150 beats and the whole distance is kept at a constant speed.

2) Trail running; Take advantage of the park. Run trail for more than 30 minutes in mountains or rivers or places with good environment, and control your heart rate to about 150 beats. Use the environment to regulate your mood and reduce fatigue.

3) 10-minute Skipping Rope: Use skipping rope for endurance exercises. Keep the beating frequency unchanged for 10 minutes, but you can change the beating mode to jump on one foot or both feet;

2.Anaerobic endurance training.

That is, the following methods and means are often used in special training with short load time, high practice density and short interval time:

1) 30m, 60m, 100m sprint.

2) 400 meters, 800 meters variable speed run:

3) Jumping Trojan Knee Lift - Left and Right Slide to the Ground.

3.Requirements and precautions for endurance quality training.

1) According to the requirements of the practice task, scientifically arrange the amount of exercise, intensity, number of repetitions, interval time and interval mode of practice.

2) Athletes' endurance is characterized by strength, and increasing the number of strength exercises is an effective way to develop muscular endurance.

3) According to the characteristics of long competition time, high intensity, fierce competition and athletes' physical training level, scientifically arrange aerobic endurance and anaerobic endurance training, and make anaerobic endurance training as much as possible combined with special projects.

4) Endurance training is not only the training of physical strength, but also the cultivation of willpower. Therefore, in addition to adopting a variety of training methods in endurance training, we should also pay attention to cultivating the athletes' hard-working and perseverance.

It is mainly a training method that improves speed and endurance. Speed endurance training time should be controlled between 1 2 minutes, the intensity of exercise should be 80 95 at the maximum of the person, and the heart rate should be between 160 and 180 beats. However, it is important to note that speed endurance training should be accompanied by a certain percentage of aerobic training.

Mainly: 1. Skipping rope: It can improve the strength of your lower limbs and enhance the ability of flexibility, coordination, balance, flexibility and endurance. Method:

Jump with one foot, lift the other foot forward, and then alternate, the rope changes once every turn, the rhythm of the jump increases, reducing the amplitude of the wrist and arm swing, and when the rope goes around, the foot jumps slightly off the ground, just enough for the rope to pass. Jump for 3 minutes (about one round of boxing), then rest for 1 minute before moving on to the next set of exercises, three sets at a time. When you feel comfortable with this amount of exercise, you can skip the rest period in between and do the exercise for 30 minutes in a row.

2. Gymnastics: The so-called gymnastics include sit-ups and push-ups. This method is to bring out the best in yourself, and it's best to keep training in between until you can't do it yourself.

Of course, there are many good methods, for example, playing football, basketball and other high-intensity sports are good methods. The key is whether you can persevere.

Running should pay attention to adjusting your breathing rhythm, and the other is to persevere, and increase the amount little by little when you feel that you are adapted, so that your endurance can get better and better.

If you run 51,000 kilometers every day, even if you run until you are old, it will definitely have no effect.

Not enough stamina when running and your legs are too heavy? Teach you 2 ways to run and build your endurance.

Wake up at 6 a.m. often to exercise.