Tomorrow the school is going to run a long distance, how to run fast

Hey, this has to be practiced on a regular basis, how can it be possible to run fast all at once?

And long-distance running requires endurance, you don't have to run so fast at the beginning, don't lag behind them too much, keep a certain distance of five steps, and leave it to the maximum 200m sprint to overtake them.

Don't open your mouth when others stop, especially if you don't feel like talking.

Grit your teeth and go for the first place!In general, if you can follow the first in the school, you can enter the top three! Maybe it's the first place!

The dog in the back is chasing. You run slowly; What does it feel like to bite. Hehe.

You probably have no experience, 20,000 meters is very different from 10,000 meters, although it is related to each person's physique, but it is certain that if you run on an empty stomach in the morning, no matter how good your physique is, you will also experience hypoglycemia (the body is weak and has no strength - this has nothing to do with endurance) at 15 kilometers away, and almost at the same time there will be a severe lack of water, if you don't bring your own water, it will be very bad - the 10,000-meter athletes in the track games do not drink water, but the marathon runners must supply water along the way, this is the reason. Of course, if you ask people who have run marathons, their biggest regret is not that they don't have water, but that they didn't bring something to eat, and the feeling of low blood sugar and hunger is more prominent.

In addition, long-distance running of more than 15 kilometers, non-professional people may cause joint cartilage damage (knee joint, heel, ankle joint, etc.) and muscle strain, the former is very difficult to get good (generally no exercise at least a few months, say no exercise, in fact, you can't do it if you want to exercise), generally, the greater the weight, the more likely it is to be injured. If it does appear, the accumulation of the previous exercise will basically be reimbursed.

As a result, non-professionals generally don't practice so much, or don't do it consecutively.

If you have to do it, choose professional marathon shoes and appropriate clothing. Shoes may be more expensive (the cheapest is the domestic dowin, but also about 200), the choice of clothing, to ensure that there will be no sweat rubbing the body and cause sassafras, generally more than 5000 meters, inappropriate clothing will have a feeling, running 10000 meters, the root of the thigh sassafras will cause several days can not run. Of course, people with a very thin body type have little trouble in this regard, and people with a fat body (especially those with thick thighs) can hardly buy suitable shorts, depending on your specific conditions.

In short, I advise you to be cautious.

How long do you run 54 km?

Running 20km shouldn't be a big problem for you, just do it if you want to! That's what Nike's advertising slogan says, just do it! Hope you succeed!

If you don't exercise regularly, don't run all at once. Run properly.

Just keep your usual rhythm.

In fact, it's just a matter of running more.

It was best to accumulate experience while running.

If it's a slow heat type (one that only exerts power in the back of the race), then practice the start.

1. Find the distance between the two pedals of the starting block that suits you, simply put: the center of gravity of the body is on the hand when starting the preparatory position, and leaning forward feels like falling forward. The back leg kicks back hard at the start, which allows you to run together with a lot of initial velocity.

2. Try not to be so fast after starting, straighten your body to prolong the time for your body to straighten from bending, and try to keep leaning forward.

If you are lacking in the back (you don't have the strength to rush in the back), you can try this: when you feel weak, you should subconsciously remind yourself to increase the strength and amplitude of the swing arm, and try to raise the leg to increase the span. Pull away in the future, and insist on what I said, don't give up until the last second, otherwise the previous efforts will be in vain.

If you can play basketball vigorously in 3 days until your legs don't hurt or get sleepy, you'll be fine.

Oh I also like to go for a run before dinner in the evening, and it can be 5 days when running, it's too rushed, we will train a month or two in advance, 1500 is not long, o

It is recommended that you exercise properly every day and pay attention to nutrition. Three days won't make you improve dramatically, and if you overload yourself now, it will cause you to enter a period of fatigue. It's up to you to play.

Oh, and shoes are key, one light, two not slippery.

And you can do more aerobic exercise.