Ask for help from runners running essentials and running tips for track and field athletes

If you have time, you can go to the running bar to take a look, there are many articles like this.

I am a sports student, and our coach told us to pay attention to our breathing rhythm when running long-distance running, that is: 2-3 steps and one breath. You don't have to inhale. The coach told us to just exhale hard. Hope it helps!

The air feels fresh after the rain tonight, walk briskly for 10 minutes 10 minutes.

Stretch for 20 minutes and jog 2000m plus two brisk walks for 5 minutes and 200m brisk runs, and finally 10 minutes of stretching and 10 minutes of brisk walking home. The body is slightly tired.

1. Develop hip flexor and extensor muscles and waist and abdominal muscle strength. The support and flight stages of running are the process of swinging the legs back and forth, and the length and frequency of the leg extension stride are directly related to the strength of the hip joint, so it is necessary to develop the strength of these muscles.

2. Develop the strength of the hamstring muscles of the thighs. Among the training methods currently used, there are not many exercises that can develop the posterior femoris muscles, and the barbell exercises mainly develop the anterior muscles of the thighs. In this way, the anterior and posterior muscles are unbalanced, and the strength of the posterior muscles is too weak, which is easy to cause strain of the posterior muscles.

If the posterior muscles are strong, the flexor and extensor strength balance will not cause strain problems. American experts believe that the ratio of anterior and posterior muscle strength should be 5:3.

In the arrangement of training methods, it is also necessary to consider the amount of burden on the posterior femoris muscles. Strength and affordability are needed to avoid strained hamstring thighs.

3. Pay attention to the development of the strength of the calf muscles, the strength of the waist and abdominal muscles, the strength of the shoulder girdle muscles, and the relative balance of the strength of the muscles of the body. In the support phase of running, the calf muscles, waist and abdominal muscles, and shoulder girdle muscles play an important role in maintaining the trunk posture, ensuring the thigh raise, and swinging the arms strongly. It is important to note that the relative balance of the various muscle groups in the body is more important than the flexor or extensor muscles in any part of the body.

4. Mastering the essentials of reasonable and correct technical actions is the basic condition that must be met to achieve a high level in the future; Strength training is the foundation of sprinting, and the improvement of special strength ability should be the focus of strength training for short-distance athletes. Speed ability training is at the heart of sprinting. The timing error value is less than a second, and the assessment results are displayed in real time, so that students can understand their results in a timely manner.

Running movement essentials: Keep your head and shoulders steady. When running, the swing arm should be a forward and backward movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body.

Staying upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, is good for breathing, balance, and stride.

Keep your waist naturally upright and not too straight. Swing your thighs and knees forward instead of lifting them up. The foot should land about a foot in front of the body, near the midline.

If the stride length is too large and the calf is stretched too far, it will land with the heel, which will produce a brake reaction force, which will cause great damage to the bones and joints. Landing correctly with the middle of your foot and allowing the impact to quickly spread over the entire ball of your foot.

Essentials of the movement: When you hear the premonition to "run", quickly make a fist with both hands (four fingers curled, thumb on the first joint of the index finger and the second joint of the middle finger), raise the waist, about the same height as the belt, the center of the fist inward, and the elbow slightly inward. After hearing the "go" command, the upper body leans forward slightly, the legs are slightly bent, and at the same time, the left foot uses the kicking force of the right foot to jump out of about 85 cm, the forefoot touches the ground first, the center of gravity of the body moves forward, and the right foot moves in this way; Keep the upper body upright, swing the arms back and forth naturally, swing the arms forward, the big arms are slightly straight, the elbows are attached to the waist, the lower arms are slightly flat, slightly inward, and the inner sides of the two fists are about 5 cm away from the buttondown line; When swinging your arms back, place your fists against your waist.

The marching speed is 170-180 steps per minute.

Hear the command to "stand", run two more steps, then land on the ground with your left foot half a step forward (two fists at your waist and stop swinging), bring your right foot close to your left foot, and lower your hand at the same time to establish a straight position.

The first step of running must be to jump out, the forefoot touches the ground, and the whole running process must not land on the ball of the whole foot; When standing, pay attention to the consistency of leaning on the leg and putting the arm.

Running is a science, and the most scientific exercise method can achieve the best results.

Running steps should be large and arms should be exchanged quickly.

Long-distance running: breathe 3 steps, breathe in, 3 steps and exhale.

Sprint to breathe fast, exhale immediately and inhale immediately...

Runners note, exercise is conducive to enhancing the body's immunity, we must arrange exercise time reasonably, all say that life lies in sports, vigorously exercise before the high balance must do sufficient warm-up exercises, the following I sorted out the runner precautions.

1. Preparation period

1. Rest fully from now on and recharge your energy.

2. From now on, you should store energy and eat more high-protein and high-sugar foods, such as beef, fresh milk, edible glucose water, chocolate, etc.

2. Before running (preparing for activities).

1.Just jog and sweat slightly.

2.Do activities such as leg presses, waist presses, body turns, and shoulder stretches to move the relevant joints, ligaments, and muscles.

3.Do a couple of 30-meter acceleration runs.

The above should be done 20 minutes before the start of the game.

Later time.

1.After getting on the runway, do a few vertical jumps on the spot to increase the excitement.

2.During this time, you should pay attention to maintaining your body temperature and not cooling your body.

3. Run

1. Don't rush to take the lead at the beginning, run at your own pace and speed, don't consider your position, and those who are faster than you may quit the game after a while.

2. There will be a "pole" phenomenon in the running stage on the way, the "pole" phenomenon is a normal physiological phenomenon, the symptoms are weakness, shortness of breath, uncomfortable, and the idea of giving up the game will occur.

3.After the "pole" phenomenon passes, let go of the speed opportunity appropriately to overtake the opponent in front, don't be in a hurry, you have to blindly chase the potato step by step, one by one, you are tired and he is tired, as long as you surpass him half a step, he will be discouraged.

4. In the final stage, use your perseverance and confidence to persevere to the end.

We must pay special attention to the running precautions and diet introduced above, so as to better improve the efficiency of running in the future life grinders, so as not to bring any negative damage to ourselves, and at the same time, running can also help us achieve a strong body, which is a very good choice.

1. After long-distance running, most of the blood of the human body is concentrated in the limbs, and the brain is severely ischemia.

2. After running, the lungs are breathing hard, the breathing rate is very fast (this is because a lot of oxygen is consumed during the running, and the body needs to be replenished urgently), you can't stop or sit down because the lungs will contract, which will be bad for the lungs, and the lungs will get sick for a long time.

3. You should drink electrolyte drinks after long-distance running, because long-distance running will make the body sweat a lot, the salt in the body will be lost a lot, and the physical fitness will continue to decline.

You can also do it yourself, adding 4% 8% sugar and sodium to the water, or just add a small amount of sugar and salt to a bottle of water if you think it's too much trouble.

4. In addition, after exercising, it is not advisable to take a bath immediately if the body has not returned to a normal state, especially a hot bath.

1. The correct posture for running:

First of all, the left foot of the person should learn to use the kicking force of the right foot to jump out of about 90 cm, the forefoot touches the ground first, the center of gravity of the body moves forward, the arms swing back and forth naturally, the big arm is slightly straight when swinging the arm forward, the elbow is attached to the waist, the small arm is slightly flat, and the inner side of the two fists is about 10 cm away from the button line; When swinging your arms back, place your fists against your waist.

Second, the method of running:

The body first stops swinging, the left foot moves forward half a step, the right foot is close to the left foot, and at the same time put the hand down to establish a positive posture, the first step of running must jump out, and the running process should be adjusted according to the actual situation of the forefoot running, full palm running and back foot running, pay attention to the consistency of the leg and the arm.

3. Running skills:

1. Head and shoulders.

Running Essentials – Keep your head and shoulders steady. Keep your head straight ahead, and don't lean forward unless the road is uneven, keeping your eyes straight ahead. Relax your shoulders appropriately and avoid latching on to your chest.

Power stretch – shrug. Relax the shoulders and sag, then shrug as high as you can, stay for a while, and repeat after reduction.

2. Arms and hands.

Essentials of running movement - The swing arm should be a back and forth movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists, and arms should be relaxed, and the elbow angle should be about 90 degrees. Swing slightly inward when swinging forward and slightly outward when swinging back.

Power extension – raise the elbow and swing the arm. Swing your arms one in front of the other in a ready starting position, raise your elbows as high as possible, and then relax your forward swing. Lift higher and higher as the movement picks up.

3. Torso and hips.

Essentials of Running – Keeping you upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, is good for breathing, balance and stride. Do not shake your torso from side to side or rise and fall too much. Actively send the hips when the legs swing forward, and pay attention to the rotation and relaxation of the hips when running.

Power extension - lunge leg press. Spread your legs back and forth, shoulder-width apart, slowly press down on the center of your body until your muscles are tense, and then relax and restore. The torso is always upright.

4. The essentials of waist running - keep the waist naturally upright, not too straight. Maintain your trunk posture while maintaining a slightly tense muscle, taking care to cushion the impact of your feet hitting the ground.

Dynamic stretch – anterior flexion and extension of the body. Stand naturally with your feet shoulder-width apart. Slowly bend your torso forward until your hands are down to your toes, hold for a while, and then recover.

5. Thighs and knees.

Running Essentials – Swing your thighs and knees forward rather than up. Any lateral movement of the leg is redundant and prone to knee injury, so the forward swing of the thigh should be correct. Power Stretch – Arch your front with your feet hip-width apart Place your hands behind your head Flex your hips forward Keep your back straight until your biceps femoris tense.

6. Calf and Achilles tendon.

Power stretching - supporting the wall and lifting the heel. Stand about 1 meter or so facing the wall, with your arms shoulder-width apart and your hands on the wall. Raise your calf, then lower it, and feel tension in your calves and Achilles tendon.

Extended information: 1. Fitness running workouts are generally arranged in the morning, followed by around 9 a.m. and 5 p.m. Middle-aged people are generally arranged to exercise in the morning due to work, one is not with.

The body first stops swinging, the left foot moves forward half a step, the right foot is close to the left foot, and at the same time put the hand down to establish a positive posture, the first step of running must jump out, and the running process should be adjusted according to the actual situation of the forefoot running, full palm running and back foot running, pay attention to the consistency of the leg and the arm.

Modern people pay more and more attention to their healthy body shape, we all know that running is the best way, there is a study in the United States that shows that if you insist on using the right way to run every day, you can help burn calories, and exercise can also affect your hormone secretion. So the point of this sentence is to carry out the correct running posture, why you can't lose weight when you are old, it may be that the running posture is wrong.

Essentials

When running, the pace is light and elastic, the soles of the feet are soft and closed, the center of gravity of the body fluctuates little, the left and right sways are not, the stride is small, the upper and lower limbs are coordinated and coordinated, and the linearity is good.

Exercise intensity

The increase in the amount of exercise must strictly follow the principle of gradual and gradual progress, and must not be rushed. This is the key to fitness running, the amount of exercise on the first day of running is not balanced, and the amount of exercise can be slightly increased or decreased according to your physical condition. If you practice 3 times a week, the amount of exercise should be adjusted by yourself.

The number of exercises, time and distance should be distinguished from the age, teenagers 4-5 times a week, 20-25 minutes each time, about 3000 meters; Middle-aged and elderly people 3 times a week, 15-20 minutes each time, the distance is about 1500 meters.

Be sure to do stretching

Many people will sit down directly after running, but this is not good for the key and breathing, and can gradually change from fast running to slow walking, so that the organs of the human body can gradually return to a relatively quiet state from the state of exercise. The method can be to walk slowly for a distance, then do a few relaxation exercises, and deep breathing, etc., the time is generally 3-5 minutes. In addition, stretching exercises can consciously control breathing, and long exhalations and inhalations can allow you to focus on the movement, relax your muscles, and make you aware of your tension and become relaxed.

In addition, as a reminder, there are many ways to lose a lot of weight in the short term, and the higher the chance of regaining weight, studies have found that after 12 weeks of running, you can really get good appetite control.