How to run fast How to run fast

1.It is recommended to train in the morning from Monday to Friday, because morning training is very important for improving the results of 1000m or above, if you really don't have time. It depends on whether you meet the professional standard or the ordinary quality standard, it doesn't matter if you don't have time in the morning for the ordinary high school entrance examination, if it is the standard of sports students, it is estimated that it will be dangerous.

If it is an ordinary quality test, I will give you a set of plans, which are simple and effective, but it is very boring to insist

2。The swallowed eggs upstairs are scary to think about, is it the legendary anaerobic run? Do I sometimes choke on egg yolks, or do I absorb cholesterol again?

Don't run tired, take a big breath, it's not easy to take the egg stuck in the back building... I have to find a mobile phone to call 120 before suffocating to death, I have seen people choke to death by eating jelly, this egg running method is recommended not to try, because I have practiced sports for 7 years and have not heard of this method.

If you don't have a professional body, it doesn't matter how fast you have in the sprint after you have enough physical strength. Monday to Friday afternoon aerobic running training, breathing mode for three steps and one breath, that is, run three steps to breathe once, there are a few misunderstandings to keep in mind: one.

No matter how tired you are, don't breathe in a mess, don't be like asthma, when running, find a good rhythm for 3 steps and one breath. Be sure to beat your rhythm. When you're tired, you can think of something else to divert your attention.

Habits are slowly formed.

4。Every afternoon 25 minutes for 10 minutes of jogging warm-up, leg press, the remaining 15 minutes of aerobic running, if you can run 10 laps in the first 15 minutes, and then you can try to run 11 laps after 3 days, set a goal for yourself every 3 days to run 12 laps or 13 laps, infinite superposition, your speed is definitely getting faster and faster, physical strength is getting better and better, the weekend proposes to get up early one morning, go down to run 5 kilometers, press the legs. Go back again.

In the afternoon, it was the same training. Dry but simple. To ensure that you meet the standards in the high school entrance examination.

5。During the high school entrance examination, I played the rhythm by myself, and some of the 2 goods began to rush like 100 meters, and they wilted in 1 lap, don't follow them, and it is OK to accelerate to the end line after 300 meters after playing the rhythm.

6。These methods are simple and boring, but it is definitely enough to meet the standards of normal middle school students, and even in the absence of sports students, they can be regarded as outstanding in the high school 1000-meter race in the future. If you want a formal and professional kilometer training, leave me a message and make a training plan for you for free.

In fact, everyone will tell you to persevere, there is no doubt about that.

I wish you early success, if it is useful to you, please [choose as satisfied], and give a [give] to express encouragement. Thank you.

Sprinting techniques are divided into: starting technique, acceleration running technique after starting, mid-run technique, curve running technique, and finish running technique.

1. Starting technique.

Starting techniques include:"Each in place","Preparation","Shots"(or.)"Run"Three stages.

Hear"Each in place"After the command, take 2-3 deep breaths, walk briskly to the starting point, support the ground with both hands, step on the front and rear starting gear in turn, kneel on the back knee, and put both hands on the back edge of the starting line.

2. Acceleration running technology after starting.

The acceleration run after the start is the one between the back leg kicking off the starting block and the middle run. The task is to make full use of the forward momentum and to achieve high speeds as quickly as possible over short distances.

3. Running skills on the way.

The mid-course run is the longest and fastest sprint in the whole course. Its task is to continue to play and maintain a high speed of running. The knee joint of the swing leg swings forward and upward quickly and forcefully, and the supporting leg stretches the hip quickly and forcefully with the cooperation of the swinging leg actively swinging forward, and the knee and ankle joints are kicked off the ground to form a coordinated action between the support leg and the swinging leg.

4. Curve running technology.

When running from a straight to a corner, the body should be consciously tilted inward to increase the pushing force and swing amplitude of the right leg, and the right arm should also increase the swing force and amplitude accordingly, which is conducive to running quickly from the straight into the corner.

When running in a corner, the body should be leaned towards the center of the circle. When pushing back, use the inside of the forefoot with the right leg and the outside of the forefoot with the left leg. The direction of the kick and swing of the curve should be consistent with the tilt of the body towards the center of the circle.

5. Finish line running technique.

It is required to maintain the forward angle of the upper body as much as possible at a distance of 15-20 meters from the finish line, and increase the speed and strength of the swing of the arms. When you get one step to the finish line, lean forward sharply and hit the finish line with your chest or shoulders, and run past the finish line, then gradually slow down.

Evaluation test of sprints.

It can be measured by simple reaction time, starting reaction time, 50-meter speed perception, 100-meter speed pre-estimate, and seated pedal frequency. The starting response (mS) was 210 males and 234 females, and the auditory response was 268 males and 225 females, and the kinesthetic time error rate was male and female.

The pre-estimated error rate of 100-meter speed is both male and female, and the number of 5-second steps in sitting position is male and female, which can be used as a reference for the psychological selection and evaluation of sprinters.

Here's how:

1.Before running, be sure to do warm-up exercises (very important), such as pulling the tendons of the legs, such as raising the legs, pressing the legs, etc. Rapid leg raises in groups of 20-30 are good for sprinting speed.

2.If you want to improve temporarily, keep your center of gravity low when running, because you need to maintain the frequency, your steps should not be as big as when you are running, and when you kick the ground, pay attention to forward rather than upward, and do not jump.

3.When starting, you have to pay attention, react quickly, and push your feet back hard when the gun goes off.

4.When running, run on your toes, swing your arms widely, inhale through your nose, and exhale through your mouth.