About variable speed running, the method of running variable speed method of variable speed running

Let me give you a brief explanation.

Is it an option to take the high school entrance examination? I just went through it last year. I'll tell you about my process, but it's still up to the individual.

1. Stretching 2. Leg raising 3. Bounce These are the most important. Don't swing your inside arm too much when you get to a corner. And it's okay to swing the outside arm a little bigger.

Exaggerate your steps (provided you stretch) and try to run at a different speed. Work on explosiveness. Let me tell you a secret.

The first step is to jump out as soon as the whistle starts. In this way, if others want to say that you are running away, they can't say it.

In fact, practicing 1500 requires physical strength. Stamina. It's okay to control your own physical strength. Don't be in a hurry.

It takes time to practice this. I hope you succeed soon. ^^

1. Preparation before running: Before running, find an open space, move the wrist joints, shoulders, thighs and feet, stretch the tendons, and warm up.

2. Jogging for two minutes: Jogging at a slower pace for two minutes, these two minutes are mainly used to warm up, move the joints used in running, regulate breathing, and wake up the running state.

3. Run fast for three minutes: When the jogging warm-up is completed, start to speed up the running masterpiece, increase the cadence, increase the pace, increase the center of gravity of the body, adjust the breathing, and adapt to the rhythm of running.

4. Jogging for two minutes: After running for three minutes, the body will be a little tired, at this time return to the state of jogging, adjust your breathing and pace, and let yourself slow down, but don't stop, after jogging for a while, you will find that your breathing is slow and stable.

5. Fast jogging cycle twice: Cycle fast running for three minutes, jogging for two minutes, cycle twice, through interval training, to train the body to reach the extreme, after a period of training, the body will slowly adapt to this state.

6. Sprint 150 meters: After the cycle of fast jogging at variable speed, enter the sprint running stage, do not need to retain any physical strength, try your best to run 150 meters at full speed, and use all your strength.

7. Walk 400 meters slowly: After sprinting, all the physical strength of the body has been exhausted, and you will feel very tired at this time, but don't stop, because it is not good for the body to rest immediately after exercise, start to walk 400 meters slowly, recover your physical strength, and regulate your breathing.

8. Prepare to finish: After running away to recover your strength, find an open space, stretch your limbs, stretch your tendons, rub your calves, move your joints, beat your leg muscles, so that your muscles won't be sore, and you can soak your feet after you go back.

1. The simplest variable speed run is to run at a fixed time, such as accelerating at a fixed point during the jogging process, running for 20 seconds or 30 seconds each time, and then returning to the jogging rhythm and repeating alternate exercises.

2. In addition, you can also use in-situ speed change. Runners can run in place with high or half high leg raises, swing their arms back and forth naturally, keep their upper body straight (don't lean forward, let alone lean back), and breathe as if they were running on the road.

3. You can count silently in your heart, run for 50 seconds, jog for 50 seconds, and the speed change depends on your training level.

Precautions: In variable speed running training, be sure to determine the distance and intensity according to your training level and physical fitness. If you want to make your shift-speed run more difficult, you can also choose to practice during the uphill and downhill periods.

When running, the speed change depends on the stride length. Then there's the change in the rhythm of the breath.

For example, when you reach the last 100 meters of the 800-meter event, there are two ways to change the speed.

First: The sudden force of the thighs drives the frequency of running, and the breathing will become rapid and the speed will increase.

Second: the same thigh force, stretch the stride, slow down the frequency of running, increase the distance of each step, and also increase the speed.

Of course, maybe the variable speed running you are talking about is a training item:

In the distance of running in a circle to the previous lap (400 meters), the first 100 meters are running at full speed, the next 100 meters are running at 60% of full speed, the third 100 meters are still declining, according to their own situation to recover their physical strength to relax running, the last 100 meters are running at full speed again, in fact, to exercise the durability and explosiveness of muscles.

In this case, if you practice corners, you should know that the curves are faster and slower, on the contrary, when you practice the straight fast and the curves are slow, you should have a clear purpose, understand what you are mainly practicing, and practice with all your might.

Variable speed running is actually running the entire distance at different speeds, and is usually used to improve speed endurance. Usually on a 400-meter lap of the track, you can change speeds in the 100-meter, 200-meter, and 300-meter method. To put it simply, it's 100 meters fast (60% to 70% of your fastest 100 meters), then 100 meters of jogging (about 20% of your fastest speed to recover your stamina), then 200 meters fast, 200 meters slow, 300 meters fast and 300 meters slow.

I used to be an athlete in the 400m hurdles

The so-called variable speed running is to run fast for a while, and jog for a while when tired. Some people think that this is fast and slow, the amount of exercise is not large, it has no effect on physical exercise, and it cannot achieve the purpose of fitness. This is a misconception.

Variable speed running is a method of alternating between fast running and jogging. According to medical research, variable speed running can not only enrich the exercise content and increase the interest in running, but also improve the human body function.

Generally speaking, when jogging, the exercise intensity is low, and the inhaled oxygen can meet the needs of the muscles, and the energy required for muscle activity is guaranteed by aerobic metabolism, that is, relying on the inhaled oxygen to oxidize the sugar, fat and other energy substances in the body to produce adenosine triphosphate to ensure the energy required for muscle activity. When transferred to fast running, the body's demand for oxygen greatly increases, at this time, due to the limitation of the level of heart and liver function, can not fully meet the demand for oxygen for exercise, so it is necessary to partially rely on anaerobic metabolism to ** the energy required for muscle activity. Acidic metabolites such as lactic acid, which are produced during anaerobic metabolism, cause changes in the acid-base balance in the muscles and blood.

Over time, the body's ability to adapt to acidic metabolites during exercise and improve alkali stores in the blood to maintain acid-base balance. At the same time, variable speed running can further enhance the activity level of the heart and lungs during exercise. In this way, variable speed running can not only effectively improve the body's aerobic metabolism as well as running at a constant speed, but also effectively improve the anaerobic metabolism and make the body more robust.

It can be seen that variable speed running is very beneficial to physical health, so young people and healthy middle-aged people can devote themselves to variable speed running exercise. This kind of exercise method can make people more physically and mentally healthy.

Variable speed running is running at different speeds in sections. This style of running is to maintain physical strength in the front and exert strength in the back to surpass all opponents at once, which is used for long distances. On the treadmill, there are buttons to control the speed, and you can run at different speeds on the treadmill.

1. At the beginning, you must not set too much exercise, otherwise it will lead to a decrease in the amount of exercise in the future, or the body will be overloaded and tired, and you will not be able to hold it for a long time. At the same time, it is also to avoid damage to the body caused by the excessive amount of exercise reeds.

2. Don't run to exhaustion. Don't run until you are exhausted and run out of energy, if you run too fast, it will cause a greater burden on the body and heart, which is not conducive to the health of the body.

3. If you are running outdoors with variable speeds, you need to pay attention to the fact that when accelerating and decelerating, you must reserve a long enough distance for yourself and pay attention to the things around you, so as to prevent acceleration and deceleration, and cause damage to your body if you don't pay attention to it.