I first learned how to improve my running speed

Dizzy. It's all that powerful.

Practice more, you must practice more, our physical education teacher also said to practice more one-legged jumps.

Tell you that cycling is the best option.

It's best to insist on riding a bicycle every day, find a slope uphill, very fast, as long as you persist, I practice like that, 200 meters run for about 25 seconds, I often participate in sports meetings.

Strengthen leg training It is best to have equipment. Increases the explosiveness of the legs. That's the only way.

1.Be Persistent 2To be mastered, not too much or too little. 3.Find the rhythm of your breathing and echo your footsteps, and it will feel very strong.

Because I don't know your details and can't analyze them specifically, leave a QQ alone**: 306442254

Shanghai friends who are four years older than you.

I've been going out for a run every night since I was a junior high school. For the high school entrance examination...

It is indeed very slow, sprinting does not advocate exercise, and their physical fitness has a great relationship, exercise will not improve a lot, it is estimated that it will not be able to run for 13 seconds, if you want to exercise, you can consider practicing long-distance running.

The 1000 meters (men's (female) compulsory sports event for the high school entrance examination is a must-compete event, because it accounts for a large score in the total score, if it is calculated according to the percentage of individual improvement, it takes the same time and energy to improve the score quickly, so we must pay attention to this item, and we must start training early.

First of all, let's analyze the characteristics of the project, which is to assess the endurance quality of our five major human qualities, and the assessment is the speed endurance quality, that is, the assessment of cardiopulmonary function and exercise ability under a certain speed (or time) requirement. Therefore, it is not enough to do general endurance training for a long time.

Finally, let me talk about a few ways to train for the 800-meter and 1000-meter runs, which are done sequentially according to the time schedule

1. Perform 3-5 recovery period trainings.

The main purpose is general endurance training, which lasts for 20 minutes, so that the body can fully warm up.

2. Perform 7-10 times of general endurance to speed endurance conversion training, and synchronize strength training.

Warm up for 20 minutes, and accelerate by 30% in the last 5 minutes; After that, the whole body (waist, abdomen, upper limbs, lower limbs) strength training should be carried out, because strength is the source.

3. Carry out 8-10 times of speed endurance training and synchronous resistance training.

This phase is the most tiring, intense, and involves specialized training, including a simple training plan. The first step is a 20-minute warm-up run, followed by a 30% acceleration run for the last 10 minutes. After completion, rest for 5 minutes and conduct special training.

First, the 400-meter time-limited run (1 minute 20 seconds for men, 1 minute 40 seconds for women) runs three groups, with a two-minute break and a three-minute rest after completion; Second, three sets of 200-meter fast runs, completed at the fastest speed of more than 80%, with an interval of 1 minute and a three-minute rest after completion; Third, run the 800 meters or 1000 meters at 50% of the fastest. Then press the leg and stretch the tendons to relax. End of training.

Resistance training consists of pulling the fixed rubber band, leaning forward and raising the leg in place 120 times, completing 4-6 sets with an interval of 1 minute.

4. Carry out 3-5 times of small frequency adjustment training before the game.

Warm up for 20 minutes, and finish the last 5 minutes with a 30% increase in speed. Then carry out low-frequency speed adjustment training: first, raise your legs 20 times to transition to 30 meters of accelerated running, and complete 6-8 sets; Second, complete 4-6 sets of sit-ups 20 times, which are required to be completed once per second, mainly to exercise the rapid contraction ability of abdominal muscles and help running.

In summary, the general scheme is more general, and those involving muscle gain are discussed separately. The general principle is the transition from general endurance to speed endurance, supplemented by strength training.

This training is well coordinated with other programs, and junior high school students should train for 70-90 minutes each time, of which the intensity training should be maintained for 30-40 minutes.

It's hard to say, I'm 50 meters, I run 6 or 7 seconds without training, in the results, it's a full score, if it's counted as a 100-meter switchback, 200 meters = 7 * 4 = 28 seconds, this has something to do with talent, unless you train hard.

Let me tell you about my method, which is how I came back then. It's okay with the time, as long as you can stick to it every day. 400-meter track, jogging on corners.

Start sprinting on the straights, accelerate with all your might, and then jog down the next corner. This will improve very quickly. Run as much as you can every day, don't practice too much and can't get up the next day.

You don't have to get a full score for sports, what are you going to take the test?

Strengthening your leg muscles is essential, and if you're having a hard time running halfway, set yourself a small goal and encourage yourself to take things easy so you don't give up. It is also better to warm up before running, don't drink too much water before running, but don't dry your throat either. Don't follow.

Do long jogging and short acceleration runs often.

I summarized 3 points: 1. Explosive training: we should pay attention to the close combination of speed and strength during training, and the main method of training is to carry out weight-bearing exercises with medium weights, such as weight-bearing calf raises, negative barbell jumping on the spot, weight-bearing lunges, etc.; While developing rapid strength, perform weight-bearing exercises with large weights to increase muscle strength.

The main exercises include squatting with heavy weights, etc. And it should be combined with running and relaxation exercises. The weight can be determined according to your actual situation, especially the barbell, it is best to carry out it under protection or supervision, which is safer.

2. Bounce force training: the development of fast strength and jumping ability can effectively develop bounce power, and its main exercises are: 1. General jumping exercises

Single-legged jumps, stride jumps, split-leg jumps, frog jumps, straight-legged jumps, etc.; 2. Jumping obstacle exercises: jumping railings, jumping deep (i.e., jumping down and jumping on exercises, the effect is very significant, simple and easy), touching height exercises, etc. 3. Lumbar and abdominal muscle training:

Sit-ups, push-ups, weighted sit-ups, weighted push-ups, etc. to improve the strength of the lumbar abdominal muscles.

It is worth noting that according to your personal or practitioner's physical fitness, the way, number and amount of exercise should be reasonably arranged, in line with the principle of step-by-step, and do not increase the intensity and density of training in order to be fast, resulting in sports injuries and strain, half the effort; However, if the intensity and density of the exercise are not enough, it will not receive good results. The above methods are for your reference only, and I hope to bring you good results.

I may not be professional enough... It's all a long story in front of it... Divide the middle and long distance running into many different points, and then when you run, you always think that the front is a point, and then that's it, maybe you don't feel so tired, stick to it... When I took this test, I got a perfect score .