I want to improve the 800 meter run 5

Run with your heart. We must have the spirit of enduring hardships.

To run 800 well, you must first have a good physical strength as a foundation, and after running 800, you must have the physical strength to complete 1000, so first complete a large amount of exercise to lay a good foundation for future exercise, and then you can increase the intensity, change the speed of running, or run a dozen 200 in a row must do your best! Persistence is important! The overall task is to increase the amount first, strengthen it on the original basis, and finally only increase the intensity!

Do your best to improve your grades. In addition, how you distribute your stamina when running is also very important!

Jog a kilometer every morning and exercise more, and you're good to go.

It's useless to talk at length, practice is miles, and it's a long time to speed up.

Like the results within the second level mainly to improve endurance on the line, very good to improve, the daily aerobic endurance run should be insisted on more than 20 minutes, the best every 400 meters between 1 minute and 50 seconds to complete, it will be very effective, just practice 800 as long as you insist, in addition to the appropriate intensity training, will improve very quickly.

On the first day, do a good stretch and run 800 Run at a speed that you are not uncomfortable Run at a constant speed, but be sure to finish the run Roughly measure where your bottom line is, and then run a lap intermittently with all your might, rest and rest, run another lap and rest, and go back and forth four or five times The legs are hot and not sour, don't train your body on the first day and can't move on the second day On the first day, you mainly measure the bottom line to warm up.

The next day, still stretching, and then running at full speed, you don't have to run 800 today, but you have to experience the pain of running at full speed, I probably can't run a lap at full speed, and then I stop and walk a lap, and then continue running at full speed, and so on, and train back and forth, and today is mainly about measuring the limit.

Day 3 Stretching and running with all your strength The purpose is to control the rhythm of breathing, like this short-term increase in running time is impossible not to be painful, but you have to let the body get used to this pain, you have to have your own breathing adjustment, otherwise you haven't exercised for a long time, and suddenly test 800, and it is more painful to run There are also some sudden deaths with poor physical fitness, so proper training and training before measuring 800 is good for the body.

On the fourth day, you can rest and let your muscles go a little bit.

On the fifth day, the muscles are no longer sore, and when you get to the playground, you can run 800 again, and today is mainly to extend the distance you run at full speed, and if you can only run one lap in the first few days, run an extra 500 600 today, and add it slowly, and I'm talking about running at full speed, and you should breathe evenly.

On the sixth day, run 800 speed test, after the speed test, you can try to run 1000 again, anyway, I started to run 3000 on the sixth day, because basically on the sixth day, your body has been used to it, and you have to train the rhythm of running heart rate every day, so the next few days are basically to control the breathing rhythm and increase the distance later.

Many people feel very tired running 800m, so let's introduce some 800m running experiences.

01 First of all, no matter how many meters you run, you must do a good warm-up exercise, and you can't do it hastily, and you can avoid strains after you do a good warm-up.

02 When running 800m, it is necessary to distinguish between the upper and lower corners, and it is best to run at a constant speed when going up the corner, and the acceleration is controlled when the next corner, and the acceleration effect of the next curve is better.

03 Generally speaking, the pole will come after running 400m, which means that the chest cavity will start to feel pain, and at this time, you will have to test your willpower, and the pole will gradually disappear when you persist to 600m.

04 In addition, you should control your breathing when running 800m, and exhale through your nose and mouth when you have no strength, and inhale once and twice when you feel out of breath.

I am a sprint professional, but I also know a little bit about middle and long-distance running, if you have to race more than one or two months away from now, so you can go through systematic training, first of all, in the field race to learn to grab the road, 800 meters is in the first lap after the first corner of the grab, there will generally be a clear hint point, which requires you to have a strong sprint ability, that is to say, the first 100 meters you have to sprint with all your strength, (of course, if it is not a time trial, you can sprint appropriately, As long as it is best to keep about 2 meters in front of other players), when you have passed the prescribed position of grabbing the road, if you are in the outer road, you should grab it at an angle of about 45 degrees, cut from the outer road to 1 road according to the oblique line, if it is a game, if your personal ability is very strong, you can take the initiative to lead, that is, to grab the first position in the front run, if the personal ability is not particularly strong, use the following run, follow the first place, always stick yourself in the second place, follow the first run, if the sprint ability becomes stronger after training, Just 200 meters from the end of the time to accelerate, overtake the first place, if the sprint ability does not have more than 200 meters, in the last 100 meters of sprint, I personally think that the practice of 400 meters running is very helpful for 800 meters, 400 meters is required to run at full speed, at the very beginning of the full speed run, exercise 400 meters can train both endurance and training explosiveness, is very helpful for grabbing the road and the final sprint, followed by the exam and other competitions, if it is the exam there is no method of following the run, that is to say, on this field, It's you who are racing with yourself, then you need to have a speed in the first lap must not be slow, don't think about what to keep the strength of the second lap and then rush, because no matter what speed you have in the first lap, the second lap you have to feel the same, the arms are weak, the thighs can't be raised, if you retain the strength in the first lap, in the second lap you will find that even if you want to accelerate, you can't add up, so the first lap must rush down with the fastest speed, when you enter the second lap, the body is already very stiff, and you will find that you can't add it up if you want to accelerate. At this time, what you have to force yourself to do is to actively raise your thighs, how high and high you can lift, and keep it until the end of 800 meters, and there is a way to swing your arms, 800 meters is different from sprinting events, the swing arm has a small amount of energy, but it can't be too small, try to do it in front of the elbow, and don't miss the hand in the back, that is to say, when you have to swing your arm forward, stop when you swing your elbow parallel to your body, swing backwards, and stop when your hand is parallel to your body, so that you can reduce energy consumption. Then there is the popular 800-meter running method, first, it is small steps with high frequency, that is to say, you have to take small steps, but the frequency is very high; second, it is a big step and low frequency, that is, the step is large but the frequency is low; Our team generally uses small steps with high frequency in the first lap and low frequency in big steps in the second lap; Then there is to pay attention to the rhythm and breathing, try to control the size of each step to keep the same, and the breathing rate should also be kept the same, so that it is not easy to diverge; That's all there is to it.