What are some tips for running and walking? What are the tips for walking

Middle-distance running is about keeping a constant speed in the process of running. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it is a 300-meter standard field, it is a lap, and in the last 200 meters, you have to use all your strength to rush forward, and you can breathe heavily until you cross the finish line. I will definitely get good results. Depending on your abilities, you should use the Even-Speed Run tactic:

With the exception of the acceleration run after the start and the final sprint, the race is basically run at a constant speed at a higher speed. Breathing method During middle-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is important to master the correct breathing method. In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time.

The breathing rhythm should be matched with the running rhythm, generally using two steps and one exhale, two steps and one inhalation, or three steps and one exhalation, three steps and one inhalation. When breathing, be careful to increase the depth of breathing. 7. "Pole" and "Second Breath" During middle-distance running, due to the fact that the oxygen lags behind the needs of the body, when running to a certain distance, there will be chest stuffiness, breathing rhythm is disrupted, breathing difficulties, weakness of limbs and the feeling of difficulty in running again.

This phenomenon is called the pole". This is a normal phenomenon in middle-distance running. When, after the "pole" appears, you should continue to run with a strong will, while strengthening your breathing and adjusting your pace.

In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all uncomfortable sensations disappear, which is the so-called second breathing state. In the middle and long-distance running, due to insufficient preparation, abdominal pain is prone to occur, mainly caused by gastrointestinal spasms, at this time students must not be nervous, you can use your hands to hold down the painful parts, slow down the running speed, do a few more deep breaths, persist for a period of time, the pain will disappear. Or use the follow-and-run tactic:

Once you've started, always follow behind the leader or group and try to overtake your opponent in the final sprint to get past the finish line first. There is also the movement of running: it is important to pay attention to the need to be relaxed and coordinated when running.

This requires that on the basis of correct movements, the foot should be on the ground with the whole foot on the ground, and the knee bend cushion should transition to the front foot push. The upper body is straight and relaxed, and the arms swing naturally and powerfully.

There are two techniques: one is to breathe through only the nose and the other is to breathe together with the nose and mouth. In order to run comfortably, it is important to distinguish between the stage and speed of running.

At the beginning of running, or at a slower pace, the oxygen demand is small, and it can be met by breathing only through the nose. When running for a long time or at a faster speed, nasal breathing is difficult to meet the body's need for oxygen, and if you only use nasal breathing, it is easy to fatigue the respiratory muscles. At this time, the mouth should be opened to cooperate with breathing to relieve the pressure on the respiratory muscles.

It is best to open your mouth slightly, grit your teeth lightly, and roll up the tip of your tongue against the palate slightly, allowing air to enter and exit between your teeth. When breathing, pay attention to be even and rhythmic, exhale short and strong, and inhale slowly and evenly, with appropriate depth. 2.

When the breathing rhythm is matched with the pace, people are generally accustomed to freely adjusting the breathing rhythm according to their own needs.

One is to walk around at will, which cannot be regarded as a walk.

If the amount of exercise is too small and the aerobic metabolism cannot be achieved, it will not have the effect of exercise, just as housework cannot be regarded as exercise. Healthy elderly can walk according to the principle of 7", that is, walk 3000 meters a day, complete it in 30 minutes, walk 5 times a week, and control the heart rate within (170-age) minutes. For example, if a 65-year-old man subtracts 65 from 170, his heart rate should be kept at 105 beats, and the maximum should be within 125 minutes.

When you sweat a little and breathe smoothly during exercise, you can achieve the effect of exercise.

The second is that walking with hands behind the back can not fully move all parts of the body, and it is not conducive to body relaxation, so it cannot achieve the best exercise effect.

If you encounter stones, potholes, and walking with your back hands and not being able to balance your body quickly, it is easy to fall. Therefore, when walking, it is necessary to maintain a correct posture, chest up, head up, and arm swing, which is conducive to whole-body movement and body coordination.

The third is to choose a good place for walking.

When the human body exercises, the oxygen demand is high. Places with fresh air and lush vegetation are high in oxygen, which is good for the whole body.

Fourth, don't take a walk in a place with a lot of slopes.

Guo Yuan believes that the elderly are prone to senile osteoarthritis, which is also related to improper walking. Climbing a hill or stair can overload the knee joint and increase wear and tear.

1) It helps to strengthen the heart and muscles and increase their work efficiency.

2) The results of a recent elimination study showed that walking can lower cholesterol.

3) Walking strengthens people. Vitality and stamina, enhancing the person's overall strength and flexibility and balance.

4) Walking strengthens bone mass and reduces the likelihood of osteoporosis in people.

5) Walking lowers high blood pressure and helps with diabetes.

6) Walking improves sleep.

7) Walking after meals can help relieve mild indigestion.

9) Women who walk for 45 minutes a day recover twice as quickly as women who do not exercise after suffering from a cold.

10) Walking can relieve psychological stress.

1. Before walking, you must pay attention to relaxing the whole body, move your limbs appropriately, adjust your breathing, let the general breathing be calm and gentle, and then walk calmly.

2. In the process of walking, you should walk easily, calmly and gently, and be too full of not only can not reconcile qi and blood, but also can not relieve brain fatigue, and nourish the mind. People who are under a lot of work pressure can take a half-hour walk calmly to relieve stress.

3. Don't take a walk too much every day, you should follow the Tanna order gradually, breathe smoothly according to your body's adaptation, and your body is not tired.

4. When walking, you should generally pay attention to the rhythm of your pace, and if you take a walk after eating, you can slow down, generally 60 70 steps a minute. If you are exercising, you can walk briskly, about 120 steps per minute, or take a walk according to your own condition.

1) Running at and near the main event accounts for a large proportion of speed and endurance training, which plays an important role in improving special ability. The main exercises are 6 8 reps with 6 minutes of intervals; 2. (300m + 200m + 100m) combination run 4 5 groups, with an interval of 3-4 minutes and an interval of 7 minutes; 3. (300 meters fast + 50 meters slow + 100 meters sprint) 4 5 groups, 8 minutes between groups 1 2 times of rice stuffy pants check run, 25 minutes to 30 minutes interval. (2) Running beyond the distance of the main item is indispensable to improve the ability to run, and the main practice methods are 5 6 times (80%-90% intensity), 8 minutes interval, 3 4 times, and 10 minutes interval; 3. (1200m + 600m + 400m) combination run 2 3 groups, with an interval of 5-8 minutes and a break of 15 minutes.

3) When carrying out speed endurance training, it is necessary to develop general endurance, strength endurance and coordination ability and other related qualities, and the main practice methods are: 1. The development of general endurance can be used for cross-country running, 30-40 minutes of timed running, ball games, etc.; 2. When developing strength and endurance, you can blindly use weight-bearing continuous jumping, long-distance stride jumping, one-legged jumping, high-legged running and other exercise methods. 3. Through various special running exercises, such as acceleration running, curve running, etc., experience the correct technique and develop the ability of movement coordination.

1 Corner start and acceleration after start In order to facilitate acceleration, the starting distance after starting should be run in a straight line, and the starting gear is installed on the right edge of the track, facing the tangent direction of the corner. The acceleration distance after the start of the corner is short, and the body leaning forward should be lifted earlier. 2 Running in a Corner When entering a corner, lean your body inward, and press back with the inside of your right leg and the outside of your front foot with your left leg.

The right elbow is buckled inward, the right arm swings wider, the front swing is slightly inward, the back swing is slightly outward, and the left arm is slightly away from the torso. The direction of the pedaling and swing of the curve run should be consistent with the direction of the body tilting towards the center of the circle.

When running, pay attention to swinging your arms, and don't slow down when you're about to reach the end, don't bear it. If you are in the first place, you must not turn your head and look at others. Note: Adjust your breathing, but also pay attention to adjusting your pace.

Hehe, I was an athlete and these were taught by teachers.