Tips for sprinting!! Hurry, hurry

You need to practice the technique of speeding up.

1. It is very important to do some preparatory activities and warm up. You can also drink some glucose.

2. Don't be nervous, because the fast heartbeat caused by nervousness will cause the breathing rhythm to be disordered after running, which will affect the performance.

3. After the start, run with the large group, try to run in the position slightly ahead, but don't lead, and don't fall behind in order to save physical strength, it will be difficult to catch up later. It's best to find a companion who is slightly faster than you and follow him as closely as you can.

4. The rhythm is very important when running, not fast for a while and slow for a while. Control your breathing so that your breathing is even. Take a bigger step. Try to run at the same pace throughout your run, a good rhythm will make it easier to run long distances.

5. When you reach the last 100 meters or tens of meters, you can sprint, which does not contradict the previous one, because this is the most critical time. If you don't have the strength to sprint, keep the same pace and stick to the finish line.

6. Don't stop and rest immediately after running, especially not lie down or sit down immediately. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms.

7. In addition, wear lighter running shoes during the race, it is best not to wear basketball shoes or board shoes, not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes, the most suitable is to wear them for a period of time.

1。Good running shoes, the so-called good is suitable, not important, to be loose, loose to about 1 2 cm.

2。Everyone says to eat chocolate before running, I haven't tried it, but scientifically it works, I usually drink 1 or 2 sips of water to moisten my throat before running.

3。Wear shorts that are higher than your knees.

4。I'm in the United States, and our track and field team's warm-up exercise before the competition is to run a jog at the same distance as the race, but you haven't trained, and considering that it may consume your physical strength, it is recommended to run a 1500-meter jog to warm up.

As a rule of thumb, most people say that you should maintain your physical strength at the beginning and then rush at the end, which is true, but you should also rush at the beginning. If you run slowly at the beginning, it is actually difficult to have the perseverance to accelerate later, because you are always in a state of physical exertion and have no recovery period. So the correct rhythm should be:

Rush - slow - rush.

If the leg strength is insufficient, it is recommended to practice running against the wall, and if the steps are too small, you can practice high leg lifting, the key is perseverance.

The first 2 got up to 12.6 seconds, and you didn't get a good score. It's not tall, so let's practice 800 meters.

Keep your head and shoulders steady, with your head facing forward. The swing arm should be a forward and backward movement with the shoulder as the axis, and the thighs and knees should swing forward forcefully, rather than lifting up, etc.

Before running, prepare for activities to open the muscles and bones, so as not to suffer minor injuries, posture is not too particular, keep the upper limbs relaxed, and the lower limbs are elastic to prevent injury. You don't have to be like a professional athlete, just work out at a relaxed pace and at a relaxed pace.

Relax your shoulders and avoid latching on to your chest.

Swing your arms naturally, breathe evenly, and take two or three steps to exhale and breathe, which is conducive to regulating lung function.

Lean forward in a natural and comfortable manner. If you lean forward too much, it will increase the burden on the back muscles; If you lean back, it will cause excessive tension in the chest and abdominal muscles.

Do not shake your torso from side to side or rise and fall too much. Swing your hips naturally when your legs swing forward, paying attention to the rotation and relaxation of your hips.

The legs and knees swing forward and straight, rather than lifting up, and lateral movements can easily cause knee injuries.

The calf should not be straddled too far to avoid strain on the Achilles tendon due to excessive force. Pay attention to the cushioning of the calf muscles and Achilles tendon as they land.

Gently land on the ball of your forefoot when your foot lands.

Start with a smaller run, or run every other day, and gradually increase to 3,000 to 4,000 meters a day after a period of exercise. The movements should be natural and relaxed, and the breath should be deep and rhythmic, and do not hold your breath. Don't run too fast, don't run fast or sprint.

It is advisable to maintain an even pace, and to have a relaxed atmosphere in which you do not feel uncomfortable, do not breathe, do not blush, and can talk while running.

Choose a flat surface, do not wear leather shoes or plastic-soled shoes, and if you are on asphalt or cement roads, it is better to wear thick-soled rubber shoes. Before running, you should take a short walk, take deep breaths, and move your joints. If you are on a highway, you should pay attention to safety and choose sidewalks as much as possible.

If you feel loss of appetite, tiredness, dizziness and panic after jogging, you may have exercised too much and must be adjusted.

In addition, do not land on the soles of your feet, do not stride too long, and keep your legs and body straight and not shaky.

In fact, there is no need for correct posture, just hold your chest up.

1. Lower your head when you start all, lower your center of gravity, and quickly push the ground diagonally behind your body with small strides, if the thigh muscles are strong enough, the number of steps to the diagonal back can be less. Then slowly raise your head, raise your center of gravity, increase your stride, and feel that your center of gravity is about above your waist. Push your ankles back as hard as you can, trying to accelerate or maintain top speed.

Tip: When everyone runs, the arms and legs are coordinated, so the larger the swing arm, the faster the swing speed, the greater the stride of the legs, and the faster the frequency of leg alternation. That said, dumbbells should be used for arm swing exercises!

Athletics sprint training, especially in the 100m and 200m

In general, there are three aspects to pay attention to in the training process.

1. Cadence training - through the training method of 'running in place', exercise cadence, cooperate with the training of swing arms 2, in the process of high-speed running, only your forefoot touches the ground, so you should exercise the grip ability of the ankle and the soles of the feet.

3. Training of explosiveness and breath control.

In addition, the most important thing is physical strength, the main event is 100m, and the running distance is best used as 150m-200m for training, and the main event is 200m, and the distance is 400m during training.

I don't know what your identity is now, if you are a student, the physical education teacher at the school can help you, if you are an athlete then you have to recruit coaches to train you strictly, you can also try to post information online, 1. Recruitment.

1. After starting, we should strive to seize a favorable position Immediately after the gun is fired, you should run to the inside of the runway in the tangential direction, so that the curve will run more than 3 meters less. Accelerate and pull away in a timely manner, and slow down and change positions appropriately when crowded.

2. Run near the inner protrusion and run on the inside.

3. Reasonably adjust the rhythm of running Generally speaking, it is to run two or three steps and exhale, run two or three steps and inhale late, with the acceleration of running speed and fatigue, the frequency of breathing also increases, you can use the method of running one step and exhaling, running one step and inhaling. Exhalation should have a certain depth, accounting for about one-third of the lung capacity, and should be focused on exhalation, only.