I m a slow runner, but how can I improve my sprint and 800 meters?

The 200-meter sprint is anaerobic exercise, while the 200-meter sprint requires speed endurance (anaerobic energy, the ability to maintain speed), while the 800-meter is aerobic (aerobic energy, the ability to run continuously), and the two are different.

You need to do more targeted speed and endurance exercises, and give you several means to improve your sprints, which you can choose according to your actual situation.

1.Short interval running of short distances:

150 m n, 3 minutes interval, intensity 90.

2.Short interval running in the middle distance:

300 m n, 3 minutes interval, intensity 80, 3Gradient distance short interval run:

100 m 200 m 400 m 200 m 100 m) n, 3 minutes for each distance and 8 10 minutes for large groups.

4.Switchback Run:

400m 100m) n, run a 400m at full speed, rest in place for 60 seconds, and turn back to do a full 100m run. Large groups have a 5-minute interval.

These four methods can effectively enhance your anaerobic capacity and speed endurance, just do one exercise a day, please stick to it for a long time.

In the 800-meter middle line run, the first plan for how to run is fast-medium-fast, slow-medium-fast, medium-fast, etc. If you combine your physical fitness to make the most appropriate running style, you can achieve half the effort. Keep an eye on the person in front of you again, don't let him throw you too far away, if the disparity in strength is too great, you can't do it, otherwise you can send out an all-out sprint in advance before you feel that he wants to sprint and hold on to the end.

It is necessary to take three steps and one breath, and 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. 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.

The Sprint and the 800 are two completely different events. Sprinting, which refers to 100 and 200, is an anaerobic exercise that focuses on speed and reflexes. When you run, you just rush forward in one breath, and it's important to pay attention to swinging your arms.

800 is a middle-distance running, which is a combination of anaerobic and aerobic sports, and it is necessary to practice speed and endurance. When running, pay attention to the general beginning of a little faster, (the first 300 meters) in the middle of the 400 meters can be a little slower, the last 100 meters must be sprinted, generally so, but it also varies from person to person, some people are running down at a constant speed, depending on their ability. Come on!

There is no countermeasure for sprinting, running 800m, the simple way is to insist on running 5-8 laps around the playground every day! At the beginning, I insisted on running for 2 months, and then during the physical fitness test, it turned out that it took more than 4 minutes to run 800, and that time it was 3 minutes and 20 seconds.

Five laps a day to eight laps a day to ten laps a day, this is endurance training.

In addition, let's talk about ability training, even the ability to recover from the gap between each exercise.

Generally, short-distance switchback running is the training of ability.

My name is Egg Stupid, and I just drink Red Bull every day. Running faster than Liu Xiang, Liu Xiang didn't drink Red Bull, the more he ran, the slower he became, he didn't believe in Red Bull, Red Bull didn't believe him. Eat some ginseng to refresh your mind, one per year is fine, and you can eat it again after making money.

This requires a systematic training program.

1. First of all, you must have a good body posture; A prerequisite for good body posture is proper muscle strength. Exercises that strengthen muscles such as sit-ups, round-ups, cross-squats, pull-ups, etc., are beneficial for maintaining good body posture and achieving effective running movements.

2. The standard running posture is to keep the head and torso straight, the body is quite relaxed, raise the head, the eyes are looking straight ahead, the arms are naturally drooping, and the fingers are slightly towards the midline of the body. Step forward with your feet just below your body's center of gravity.

3. Beginners who learn to run make the mistake of over-striding; That is, when the foot steps forward, the position of the foot at the moment of landing is in front of the body's center of gravity. Regardless of body type, everyone has a suitable stride length. The method is to rely on regular practice and trial correction.

4. Some other common mistakes are packed: when stepping on the ground, the toes are inward or outward; The movement of bouncing the body is too obvious; The arm oscillates too much or swings in a left-right direction. Running movements should be as smooth and natural as possible, and all over-emphasized movements should be kept to a minimum.

5. Don't run on tiptoe, this is a common problem for beginners. In this style of running, the calf muscles and heel keys are subjected to considerable load each time the toes touch the ground, and the calf will be painful for a long time. In the case of endurance long-distance running, it makes sense to run on your heel or with your feet on the ground.

6. The combination of breathing is very important to the speed control of runners, and it is a good practice to use the number of steps with the breathing orange loss. When maintaining a uniform velocity, the principle is to exhale in 4 steps, inhale in 2 steps, exhale in 3 steps and inhale in 3 steps when accelerating, and inhale in 2 steps when oxygen consumption is large.

I'm a master at the 800m, so when you start running, you have to be a little faster, about 2nd or 3rd, so that you can easily catch up with the people in front of you. Once you've secured your position, you can slow down a little and adjust your breathing, movements, etc. Be sure to follow the one or two in front of you, move in rhythm, and run relaxed.

The corners are a little slower, a little slower is to adjust your breathing, and the straights are faster. When you have more than 300 meters left, your speed slows down slightly, adjust your condition, and then slowly accelerate, about 10 meters or so, your speed will reach your fastest speed, shout, speed can not be reduced, and keep the fastest speed to the finish line.

Actually, willpower is very important, and when I ran 1,500 meters in the district two years ago, I didn't finish the race because I didn't have enough willpower, and it hit me hard. So I decided to be the first next year. In the second year, I didn't forget my previous failures, so I won first place in the second year.

I was so happy.

Good luck and feel free to come to me if you need help.

Let others run for you I don't know if it's fast or not, but I'm definitely not tired.

Generally speaking, if you run 1000 meters, you are more tired when you are three or four hundred meters, at this time, if you adjust your breathing and rhythm, the back will be much better, if you don't say that you will have no strength in the back (weak feet, etc.), it is recommended to pay more attention to adjusting the pace and breathing coordination when running.

The only way now is to maintain optimal fitness, because speed and slowness can only be achieved by long-term training.

Breathing, mentality, physiology are very important, but also believe that you can run well, before the high school entrance examination I 800 meters for five minutes, the day before the high school entrance examination ran once, the next day to run on the best of the best, in fact, in the end the teacher also released the water, my girl 800 meters must not pass, out of the results of the high school entrance examination side of the 800 meters full score.

Hello: You must first have a good attitude, and then you have to have enough self-confidence, when running, you have to encourage yourself that you can run faster. You are the best. Now run more and focus on practicing breathing.

Tie a sandbag, preferably 5 kg, every day, and when walking, and you can run fast for a week or so.

Keep your pace and breathing rate, keep a certain speed and move forward at a constant pace, and sprint at the end! This is the fastest way to improve!

Long-distance running is such a peace of mind! Take a bigger step, step wider, keep 3 steps, one inhale, 3 steps and one exhale. The main thing is 3 steps and one inhalation, 3 steps and one exhalation.

Practice diligently, run more, and pay attention to your diet, and you'll know so much.

Summary. Run at a constant pace. Breathing is especially important: exhale through the nose and inhale through the mouth.

Try to run in the inner lane, so I don't need to say it. In the last 50 meters to sprint, you must fight, don't care about anything. Try to set your mental goal a little farther away, usually 10 meters more than the actual goal, so that you don't have a sense of pride in your psyche.

Therefore, it can maintain a certain high speed when crossing the finish line. Divide 800 meters into 8 sections. Faster – Usual – Usual – Slow – Slow – Slow – Faster – Burst.

Try to run in first place at the start. In this way, the person in front of you bears the air resistance for you, and you will not be too far behind, so there will be no psychological pressure. In the 200 to 600 meters section, it is necessary to actively store your strength while the position remains the same.

In the 100 meters of the last 150 meters, just run at your usual pace, don't worry about the wind, try to run first and distance yourself from second place. People are psychologically fragile when they are tired, and once you distance yourself from them, you put pressure on them to fall behind. In this way, you will psychologically defeat those who are less psychologically qualified.

When sprinting, you should try to take a big step and rush forward without hesitation.

Run at a constant pace. Breathing is especially important: exhale through the nose and inhale through the mouth. Try to run in the inner lane, so I don't need to say it.

In the last 50 meters to sprint, you must fight, don't care about anything. Try to set your mental goal a little farther away, usually 10 meters more than the actual goal, so that you don't have a sense of pride in your psyche. Therefore, it can maintain a certain high speed when crossing the finish line.

Divide 800 meters into 8 sections. Faster – Usual – Usual – Slow – Slow – Slow – Faster – Burst. Try to run in first place at the start.

In this way, the person in front of you bears the air resistance for you, and you will not be too far behind, so there will be no psychological pressure. In the 200 to 600 meters section, it is necessary to actively store your strength while the position remains the same. In the 100 meters of the last 150 meters, just run at your usual pace, don't worry about the wind, try to run first and distance yourself from second place.

People are psychologically fragile when they are tired, and once you distance yourself from them, you put pressure on them to fall behind. In this way, you will psychologically defeat those who are less psychologically qualified. When sprinting, you should try to take a big step and rush forward without hesitation.

I hope mine is helpful to you.

Running the relay is faster.

The first stick should generally be arranged for athletes who have a good start and are good at running corners; The second baton should be an athlete with fast speed, good special endurance, and good at passing and receiving the baton; In addition to the strengths of the second bat, the third stick should also be good at running corners; The fourth batter is usually the best athlete on the team and the strongest sprint. The coordination between the sticks is dominated by the arrangement of the first and fourth sticks. Generally, the faster athletes are put in the first place to try to get the lead; The fourth stick arrangement has good speed and endurance, and the athlete with more tenacious will and quality, once the first three sticks are behind, they can catch up and fight to the end.