！！！Tips on running! Eight hundred meters

You must rest well today, you will have good physical strength when you rest, and do warm-up exercises before tomorrow's competition, and try to run away.

Divide the 800 meters into 3 sections: 300 meters, 300 meters, and 200 meters.

The first stage, 300 meters. This is the starting stage, and it is also the stage that lays the foundation for the rest of the journey. If you can have a good play in this part, it will help you all the way.

The specific requirements are: From the moment the starting gun goes off, you have to start running at your normal pace. Normal speed is the speed you use when you run towards your classmate on the street.

Note that you must maintain a good attitude, take it easy, and be calm, otherwise it is easy to be nervous and cause the muscles and muscles of the whole body to not work normally and fatigue in advance.

After entering the second stage, your body has warmed up. At this time, you can run faster than the last time. Just a little bit more speed is all it takes.

Don't get excited and overdo it. Every little increase in speed. The amount of energy that the body needs to expend is also staggering.

You've studied physics, you know the kinetic energy theorem. Work = mass * (velocity) squared. That's a huge number.

Don't put too much load on your body. That way you can get ahead in the next tiebreaker.

The third stage is almost at the end. You just have to tell yourself: I can do it, I still have 200 meters to finish. Then just run at a faster pace. The aim is to get as fast as possible, but within what you can afford.

You follow this method and practice it during extracurricular activities.

Three or four times, master the movement rules of your body, I believe it will definitely help.

Good luck.

99% of strains are caused by not warming up enough before strenuous exercise and not stretching after running.

I am a first-year junior high school student and a sports expert in my year. First of all, it doesn't matter if it hurts, you just have to hold on, of course, it may be more painful a few days after you run. I recommend that you try to run in the top 3 for the first two laps, and in the second half of the race, when your stamina starts to run out, swing your arms vigorously to keep the top 3.

In the last half lap, no matter how much strength you have, whether you will faint or not, how much pain your legs have, please sprint, and you can't give up at the end, which is a pity. In addition, before running, please try to pull the ligaments apart, and when running, try to take a larger step to save a lot of effort.

Don't speak, take a small step, adjust your breathing, and slow down a little. Don't be impressed by other classmates. Hold on!

Give it a try! Trust you to do it.

Running is mainly used for fast travel. Essentials of the movement: When you hear the premonition to "run", quickly make a fist with both hands (four fingers curled, thumb on the first joint of the index finger and the second joint of the middle finger), raise the waist, about the same height as the belt, the center of the fist inward, and the elbow slightly inward.

After hearing the "walk" command, running is the most economical exercise.

The upper body leans forward slightly, the legs are slightly bent, and at the same time, the left foot jumps out about 85 cm with the kicking force of the right foot, the forefoot touches the ground first, the center of gravity of the body moves forward, and the right foot moves in this way; Keep the upper body upright, swing the arms back and forth naturally, swing the arms forward, the big arms are slightly straight, the elbows are attached to the waist, the lower arms are slightly flat, slightly inward, and the inner sides of the two fists are about 5 cm away from the buttondown line; When swinging your arms back, place your fists against your waist. The marching speed is 170-180 steps per minute. Hear the command to "stand", run two more steps, then land on the ground with your left foot half a step forward (two fists at your waist and stop swinging), bring your right foot close to your left foot, and lower your hand at the same time to establish a straight position.

The first step of running must be to jump out, the forefoot touches the ground, and the whole running process must not land on the ball of the whole foot; When standing, pay attention to the consistency of leaning on the leg and putting the arm. When running, consciously coordinate the pace rhythm of your feet with the rhythm of breathing, and generally speaking, according to your physical condition and running speed, you can take two steps and one breath, two steps and one breath or three steps and one breath, three steps and one breath. When the breathing rhythm is adapted to the running rhythm and a habit is formed, shortness of breath and rhythm disturbance can be avoided, which is extremely beneficial for deepening the depth of breathing.

At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the appearance of "poles" during running. Inhale through your nose while running. Breathe through your nose and coordinate with your running rhythm to meet your body's oxygen requirements.

As the running distance and intensity increase, the oxygen demand increases, switch to the breathing method of mouth and nose inhalation and mouth exhalation, and inhale and exhale slowly, thin and long, with the mouth slightly open and exhale, and avoid large and rapid breathing or panting. When you are short of breath when you run and feel breathless, it is due to insufficient exhalation, and the carbon dioxide is not excreted sufficiently, which occupies the alveoli and restricts the intake of oxygen. To increase the volume of your exhalation, exhale through your mouth and consciously increase the amount and time you exhale.

Fitness running workouts are generally best scheduled in the morning, followed by around 9 a.m. and 5 p.m. Middle-aged people are generally arranged to exercise in the morning due to work, first, they do not conflict with work; The second is that the air is fresh when running in the morning, and fresh air is good for the respiratory system. In addition, after sleep, people recover their physical strength, but physiologically speaking, people still have a certain state of inhibition.

Exercising in the morning is conducive to nervous excitement, invigorating the spirit, promoting metabolism, and is beneficial to maintaining full mental and physical strength for a day's work.

Do not run before or after meals. Running after a meal or eating immediately after running will cause a decrease in gastric acid secretion, affect the digestion of food, and cause stomach problems over time, generally exercise 1 hour after a meal is good, running before going to bed is not good, exercise before going to bed will make the cerebral cortex in a highly excited state, resulting in adverse reactions of dreaming or not easy to fall asleep.

However, it is not advisable to exercise on an empty stomach in the morning, and if the distance of long-distance fitness is relatively long, you can drink a small glass of sugar water or eat a little less hearty food.

Learned!

Exercising an hour after a meal is best, exercising before a meal lowers our blood sugar, and exercising immediately after a meal destroys the digestive system.

The best is of course at four or five o'clock in the afternoon, they all say that the morning air is good, this is a huge misunderstanding, plants do not have photosynthesis, oxygen content is not as high as during the day, mistakenly think that the morning air is good because the morning humidity is high, but the humidity is not conducive to the diffusion of pollutants, so it is not conducive to exercise, otherwise it is very harmful to the human body, and the afternoon itself because of a day of work, the brain needs to rest, and plant photosynthesis produces a lot of oxygen, and the human body's skills allow the mobilization of movement, unlike in the morning, the body is in a state of inhibition, and it is easy to get injured if it is not grasped well.

Warm up before running, adjust your joints and mentality: I am the best, and the first is mine. Believe in yourself.

2.At that moment at the starting line, take a deep breath and don't look at opponents who are stronger than you. Think only of yourself being the best.

3.The start is crucial: it's best to start before anyone else. Be sure to spread your elbows at the start, or others will overwhelm you. This will block some people behind you.

Now you have an advantage at the start and your confidence is established.

4.Accelerate a little after the start to make sure you're in the top few places.

5.Follow the first and run at a constant pace. Breathe evenly and take deeper breaths. The arms swing naturally and powerfully.

6.In the last two or three hundred meters, try to overtake the first, and in the last two hundred meters, do your best, sprint! It doesn't matter if you cross the finish line and fall!

7.Don't eat or drink too much before running. Wear a pair of comfortable shoes. It's best to bring some work or rubber nails.

In addition, it is normal to feel abdominal discomfort after running for a while, you can try to adjust your breathing, press the discomfort with your hands, and run for a while. Don't lose your confidence when you encounter a little setback.

The heart is too important, you can't be nervous, there's no need to be nervous. You just think it's normal, it's not a big deal. Treat it with a normal heart, and often get twice the result with half the effort.

1. Running at a constant speed, a must (your usual speed, controlling breathing, you can't master it now) 2. Tired halfway, slow down, tactics.

3. In the second half, then at a constant speed.

4. Don't sprint in the sprint stage, and ask a classmate to run with you outside the track in the final stage to give you confidence.

Hope it helps].

Inhale through your nose, run at a constant pace, and don't worry, at the end of the day there will be some people who are not physically exhausted and you will be pulled down.

800 meters, in fact, the first lap is very important, not too fast, the back of the physical strength is unbearable, too slow, and will be thrown off by the first group, if you want to get the ranking, it is best to squeeze into the top five in the first lap. Because 800 meters is a strong runway, lean hard into it, which requires good coordination, don't be squeezed out.

The second point is: you have to do it rationally, give you a little experience in the game, and see how you play on the spot.

Run 800 meters twice in these two days, and then divide the best result by 2, this time is the speed of the first lap of your race, for example, if you usually run for 2 minutes with the best score of 800, then you will run for 1 minute on the first lap, and the difference between up and down should not be 2 seconds, and the second lap will run 200 meters at this speed, and then you will let go of the rush.

Pay attention to the tactics you must stick to, do a reasonable distribution of physical strength, no matter how far you are pulled in front, you must run according to your first lap time. If you do that, you will have the opportunity to improve your performance, and the competition is not against others, but against yourself.

Keep your head and shoulders steady, with your head facing forward. The swing arm should be a forward and backward movement with the shoulder as the axis, and the thighs and knees should swing forward forcefully, rather than lifting up, etc.

You can't open your mouth when running, you have to breathe through your nose, and the breathing rhythm should be even, not messy, you may be in pain, don't run too intensely at first, you can jog first, jogging is a real aerobic exercise, and it is also good for the body!

Jiao Wei said that sports medicine has proved that when you first get up in the morning, the operation of various organs of the human body is still at a low level, and exercise at this time is more dangerous for people with fragile cardiovascular function.

The mobility of the human body is fully developed at night, when the body is more likely to adapt to the rhythm of movement.

In terms of the external environment, the latest research shows that the carbon dioxide index is highest in the air in the morning, and the dust suspended in the air the day before has not completely disappeared, so exercise at this time is far less good than the environment at night.

In addition, the slight fatigue caused by moderate exercise at night needs to be relieved by sweet sleep, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry about the impact of exercise on sleep.

Evening workouts start with a walk.

Running at night for fitness, it is best to insist on 30-60 minutes more than 3 times a week. The intensity of exercise should be within the range of "no more than 120 beats after 5 minutes of running, and no more than 100 beats after 10 minutes". If the heart rate is too fast, you must reduce the amount of exercise; If you can talk to others while exercising, it means that the intensity of the exercise is acceptable.

People who don't have the habit of exercising can start by walking for 20 minutes a day and walking for 25 minutes in the second week; increase to 30 minutes in the third week; Add some jogging in the fourth week; In the fifth week, walking and jogging are equally important; Eventually, I ran slowly.

All exercise requires preparation, and running in the evening is no exception. Jiao Wei said that gently pressing the legs and doing squats before running can make the heart and muscles enter the exercise state faster. If you start with a few steps, then walk briskly, trot, and finally start running, you can also warm up effectively.

When running, the stride is slightly larger, the chest is straight, the abdomen is tucked, the eyes are forward, the upper body is slightly leaned forward, the arms are naturally swinging at the sides of the body, the concentration is concentrated, and the breathing is natural and even.

When running, try to choose places such as park paths and school playgrounds with less traffic, ventilation and good air, and it is best to have elastic ground such as mud and grass.

When running, try to calm your breath, put your tongue against your teeth, and try to jog at the beginning, get through the particularly uncomfortable place in the middle, and then it will be easier later.

Breathing: Take three steps and one breath, don't gasp, just keep up with the pace.

The starting corner runs 90% of the strength, the center of gravity is inclined inward, the swing arm has a small inner amplitude, the outer amplitude is large, and the starting line runs along the tangential line. The first straight track runs at 95% strength, and the high center of gravity is noisy and strides. The second corner is basically the same as the first one, and at the most difficult moment, gritting his teeth and sticking to a large stride, the center of gravity is slightly lowered.

After exiting the corner, it accelerates early with force, and accelerates late if it is weak.

A little workout before the game:

1.Just jog and sweat slightly.

2.Do activities such as leg presses, waist presses, body turns, and shoulder stretches to move the relevant joints, ligaments, and muscles.

3.Do a 30-meter acceleration run.

The above should be done 20 minutes before the start of the game.

Later time.

1.After getting on the runway, do a few vertical jumps on the spot to increase the excitement.

2.During this time, you should pay attention to maintaining your body temperature and not cooling your body.

Pure hand play I wish the landlord a good result in the book!