Hurry, tell me how to run 1000 meters

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).

3. The movement of swinging arms must be fast, so that you can speed up your running frequency (swinging arms: you can practice in place, stand in place in a running posture, swing your arms in place as fast as possible, pay attention to practice often). Fourth, the exercise of the thighs and calves, raise the legs in place, and the thighs should be raised to 90 degrees (the speed is the same; fast), the calves are exercised with frog jumps and duck steps (again speed).

5. It is best not to let your heels hit the ground during running, because a person's %85 weight is supported by his heels, if you land on the ground while running, when you are running, it will waste part of your physical strength (when your heels leave the ground, remember that you consume part of your physical strength with every step you run. The correct landing point: It is the ball of the foot that lands on the ground before. （

If the 1000m is a 400 track, it is about 2 laps, and you can run according to the method I taught you. 1: Sprint 100 meters, jog 200 meters (to give yourself a break), then sprint 100, and run like this for each lap.

In the last 200 meters, if you have the stamina, sprint with all your might, if not, jog 100 first, and remember to sprint with all your strength when you reach the last 100 meters.

If it's 3000 or 5000 or a marathon, it's different, the main thing is that when you run, you think about the one you love she (he) is looking at you, and you have to cheer. Haha, give yourself a psychological hint,

For the first 800 meters, you should not get tired and use the four-step breathing method. In the last 200 meters, you have to sprint with all your might, and you have to suck in one step at a time.

First out of the left foot, then out of the right foot, then alternate with each other. Until the 1000 meters are run.

Jog in the first 800 meters, inhale through your nose and exhale through your mouth, and breathe hard and run hard in the last 200 meters.

Divided into 10 x 100 meters, said the world long-distance running champion.

Speed control. You can't feel breathless.

2。At the beginning, take 3 or 4 steps and take a breath, don't force it to 6 steps.

3。Breathing through your nose, if you can't control it, it can only mean that you are fast.

4。Stick with something.

5。Drink more water.

6。Dress warmly, so that the warm-up is faster. Instead of getting tired prematurely because of the cold weather.

7。Pay attention to leg lifting, thighs drive calves to run, so that abdominal muscle exercise is better.

8。Personally, I think it should run at 21-22 o'clock in the evening. Because that's what I run.

9。Don't look at the posts that don't know where they are going. He hasn't tried it himself, how can you believe it.

Do a simple warm-up exercise before running.

Some people are not used to warm-up exercises, and they should do a warm-up and cool-down exercise for their feet before running. Since running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

It is best to take four steps and one breath for long-distance running.

Long-distance running is an aerobic metabolic exercise that participates in the circulation of all major organs of the human body, especially the respiratory system. During running, the body's demand for oxygen is constantly increasing, and in general, it is advisable to take four steps and one breath, and try to maintain this rhythm as much as possible. In terms of breathing mode, it is better to inhale through the nose and inhale with a mixture of mouth and nose.

At the beginning of long-distance running, because oxygen** lags behind the activity needs of the muscles, there will be heavy legs, chest tightness, wheezing and other phenomena, especially people who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters, or stop running if you feel particularly unwell.

After the run, you still have to walk a few hundred meters.

Some people sit down and rest immediately after a long run. Coach Zhou reminded that don't stop and rest immediately after running. 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.

Four types of people are not suitable for long-distance running.

Due to the sudden death of marathon runners, the following people are not suitable for long-distance running.

1. Those with latent diseases. Such diseases are mainly cardiovascular and cerebrovascular diseases.

2. Those who do not usually have physical exercise. If the amount of exercise greatly exceeds the usual load, excessive exercise tension will occur, which will cause sudden death or other sports injuries;

3. Those who have uncomfortable symptoms such as chest tightness, headache, and dizziness due to mild activity;

4. Hypertension and diabetes in the elderly.

Warm-up steps: aMove your ankles alternately with your hands on your hips and your toes.

b.Squat with your knees bent and your heels raised, repeat 3 to 5 times, moving both knees.

c.Alternately elevate and abduct both lower limbs to move the hip joint.

d.Forward and backward, left and right lunges press the legs, stretch the leg muscles and ligaments.

Save energy, don't be too fast at first, breathe through your nose.

Use the most beautiful words to embellish your favorite person.

This is really interesting...

Even breathing is essential. But have faith that you are taking a physical education exam. We just finished the exam recently, and the steps must be big, and the speed is not necessarily fast. Remember, take big steps and breathe evenly.