I ran 1,500 meters, and I didn t have enough physical strength to speed up

First of all, do you practice sports??

If so, then it's not enough training It's good to train slowly If not, then there's no need to run so fast Jogging is really good for your body It's not about practicing sports Just run slowly and keep a constant speed If you really want to run fast, you can start with all your strength Don't use all your strength at the beginning Retain a top of physical strength There will be a certain amount of physical strength in the back Hehe Practice slowly I believe it will be good Hehe

It doesn't take much to run out of your own rhythm

The first point of breathing: In general, we recommend that in long-distance running, exhale every three steps, pay attention to the breathing to be steady, and then run another three steps and inhale. You can't breathe with your mouth open, as once the cold air enters your throat, you will feel a tingling sensation deep in your throat and in your chest. <>

The second point is the start and rhythm: we should pay attention to the start and try to let the body rush forward a little, this process is necessary to allow our body to adapt in advance. Then according to your own situation, let the rhythm slowly slow down.

Point 3: Upper body posture: Our head and body should naturally be kept on the same horizontal line.

Then try to tighten your abdomen so that your head and neck are in a relaxed state. Our arms must swing with the rhythm and pace of running, and the speed of one will affect the speed of the other. When swinging, we need to use the shoulder joint as the center of the axis, then use the elbow to exert force, and finally make a natural swing, which can help us increase our speed.

How to breathe when running 1500 meters.

To run a 1500-meter run, it is recommended to run three steps and exhale, and run three steps and inhale. It is to run forward three single steps, always inhaling, and then soaking three single steps, always exhaling. If you are short of breath, you can change it to two steps and one exhale, two parts and one inhale, no matter what, run a 1500-meter run to pay attention to the joint penetration hole judgment of breathing.

Don't open your mouth to breathe, the chest hurts very much after the cold air enters your throat.

I recommend: 800-meter running tips.

Tips for running 1500 meters.

Start the 1500 meters with a slight dash and then slow down according to the rhythm in order to have an advantage and not feel stressed. But it is advisable to run along, with someone who is about the same level as you, and keep mastering the rhythm of running.

Running 1500 meters in upper body position.

When running 1500 meters, the head should naturally be in the same line as the body, the abdomen should be slightly tucked, and the head and neck should be kept relaxed. The arms must swing with the pace, the fast swing, the fast cadence. When swinging, use the shoulder joint as the axis, use the elbow to exert force, and then perform a natural swing.

Preparation for running 1500 meters.

You can drink some glucose before running 1500 meters, because glucose is a simple sugar, which is directly used for muscles and cannot drink other drinks. Do not eat sweets to avoid throat discomfort, sticky and sticky will affect breathing. Be well prepared to warm up and relax.

Lung capacity in a 1500-meter run is key.

Generally speaking, the performance of running a 1500-meter run can be divided into the range of aerobic endurance, since it is aerobic endurance, it is naturally a test of cardiopulmonary ability. Literally, long-distance running is mainly affected by two parts: the heart and the lungs. For people with excellent lung capacity, it can mean that they are able to inhale more oxygen from the plexus.

However, please note that this does not mean that the utilization of inhaled oxygen is high! In addition, if the heart function is not good, the heart will not be able to stand the puff after a little run. Therefore, long-distance running performance cannot be driven by lung capacity alone, let alone the muscular ability of various parts of the body.

1500m Run Training Session 1500m to increase the strength of your upper arms with simple push-ups. Don't do push-ups too fast and pay attention to the width of your arms to strengthen your back, shoulders and arms, all of which will play an important role in the final stages of a long run. Don't do too much at once, just start with 4 to 5 reps and gradually increase the reps as you gain strength.

The benefit of doing push-ups is that you use your own body weight to provide resistance,3 without having to invest in any facilities.

I recommend: 800-meter running tips.

Another important muscle in the 1500-meter run is the abdominal muscles. A weak and flaccid abdomen is when you have a reduced stride length, a smaller ribcage and less air to your abdomen in the final stages of long-distance running training and competition. In addition, due to the poor strength of the abdominal muscles, it may cause problems for the lower back muscles opposite the abdomen.

Daily training plan

The solution is to do sit-ups in a planned and regular manner. This exercise will work the muscles of the back, lower back, and abdomen. The easiest way to incorporate upper body strength into your daily run is to do it the same way you would do it after a run.

Start with 10 sit-ups, 5 push-ups, and 20 arm flexes, then increase to 12 crunches, 6 push-ups, and 24 arm flexes after two weeks.

Try to strengthen your 1500-meter run as much as possible, and once you have a certain endurance base, the easiest way to increase your stride length is to run in the mountains. A regular mountain running program will do wonders for daily running, especially for race results. Mountain running strengthens the runner's thighs and improves leg coordination.

1500-meter running breathing technique When running 1500 meters, because the muscles are active and the oxygen required increases, the breathing rate must be greatly accelerated, in this case, if the breathing method is not mastered correctly, can not better promote the gas exchange and blood circulation in the body, it will be premature fatigue, it is difficult to run a long distance. Sometimes, it can cause inflammation of the respiratory organs, a sore throat or a cough.

So, how to breathe in the 1500-meter run is more conducive to fitness? Some people say that you should breathe through your nose, not your mouth; Some people say that it is not enough to breathe through the nose, but also to breathe through the mouth. There is some truth in both of these statements, but it depends on what stage of long-distance running it is applied to, and it also depends on how fast or slow it is.

In general, you should breathe through your nose at the beginning of a 1500-meter run or when you are running very slowly, especially in winter when you are running long distances or running against the wind. Because there are abundant blood vessels in the nasal cavity, the temperature of the air passing through can be increased; The nasal mucosa secretes fluids that increase the humidity of the air passing through; The secretion of nasal hair and nasal mucosa can also block and remove dust and bacteria, and play a certain protective role in the respiratory tract. Although you can breathe in more air through your mouth, a large amount of cold air enters the trachea and throat, which can easily cause cough, tracheitis, and abdominal pain.

Inhaling through the mouth inhales dust and bacteria from the air directly into the body, which can also cause other diseases.

Obviously have physical strength, but in the end you can't rush up? One of them is that when I was running, I hesitated and thought too much: I'm so tired, should I stop for a while, take a break and run again, I can't do it, I can't stand it, what should I do?

And so on, not sure enough about yourself, not decisive enough, lack of self-confidence, etc. If you tell yourself before you go for a run, it's useless to say anything, only real actions are meaningful. Then, when you run, you have a real energy, and living in the moment is fundamental, and it is here and now.

Second, the means are insufficient, when you should be good to yourself, you should be ruthless when you should be ruthless, the more poisonous the means, the better the effect, as the so-called non-toxic husband.

Beat your chest, slap yourself, you can sprint, you can go to the sky, fight hard, what other means do you have?

Third, if you don't know how to run, the correct posture of running should be evolved from the fusion of high leg raising, big running, and back leg lifting. However, among them, raising our legs is the most difficult and tiring, so many of our running feet are too lazy to lift them, how can we run? Leg lifts, leg lifts, and knee lifts are as high as possible, but because they are tired, few people practice more, and few people understand that high leg raises are training the thighs, including the muscles around the knees, and the muscles around the knees can protect the wear and tear of the knee joints during running.

Therefore, when running, you should boldly "lift" your knees, and if you want to run faster, tell yourself that one word, "mention", add frequency to this word, and you should be able to rush up.

Of course, if you want to run faster, you should learn from the master with the mentality of learning, and I hope you can make friends and learn from each other while running.

Start to run with the team, the first 3-400 meters or so to challenge breathing, use the four-step breathing method, 123 exhale, 123 inhale, the second 300 meters began to increase the speed and stride gradually to keep up with the first 2 or so people breathing smoothly, the last 300 meters to accelerate at a constant speed, the body leans forward to begin, about the last 200 meters when the mouth opens a big mouth to inhale a few mouths, all the strength to keep up, the last 150 meters or so to start running desperately, pay attention to the strength of the upper body with the legs, it's okay, I wish you to realize your dreams as soon as possible, come on!

I was about 35 a year ago in 1,000 meters. Breakouts are difficult in the short term, and it is recommended to run an extra 300 meters and 400 meters. You can run a thousand meters as fast as you can. The improvement of performance is based on the premise of persisting in hard training for a long time. One word, practice.

Running from 1 km to 200 meters, I have the stamina, why do I have the last sprint, 1 km is a jogging to a fast run, and 200 meters is a sprint.