It s almost time for the physical exam, I want to know what are some ways to make running 800 meters

Usually run an extra kilometer, and you will find it easy to die in the exam.

Sandbag binding exercises. Running with weights is very effective.

1. It is very important to be well prepared for the event.

2. It is to avoid rushing after the start, keep running at a constant speed throughout the whole process, and sprint with all your strength in the last 100 meters or so.

3. Pay attention to the rhythm of breathing and take deep breaths in a rhythmic manner.

1. Pay attention to the starting order when starting, you can start after the gun sounds, and choose the track near the inner circle after starting.

2. During running, pay attention to the distance between people, not too close, which is prone to accidents.

3. In the process of running, the method of running one step and one exhalation should be adopted, and the exhalation should have a certain depth, accounting for about one-third of the lung capacity, so as to fully exhale carbon dioxide and fully absorb oxygen.

4. After running for a period of time, there will be difficulty breathing, chest tightness, weakness of limbs, and decreased running speed to varying degrees, resulting in a feeling that it is difficult to continue running.

5. If it is windy when running, it is best to run first.

Two or three, this can reduce the resistance, the distance is 1-2 meters is best.

6. Under normal circumstances, the first lap of 400 meters should not be too fast, so as not to be weak in the follow-up, and the last 200 meters of the second lap can start to accelerate.

7. In the last 200 meters of sprint, try your best to increase the swing arm action, increase the cadence and increase the weight, cross the finish line at the fastest speed, and do not look back at others.

The 800-meter running techniques and training methods are as follows:

1. Jog and sweat slightly.

2. Do activities such as leg pressing, waist pressing, body turning, shoulder stretching, etc., and move the relevant joints, ligaments, and muscles.

3. Do a 30-meter acceleration run. (The above is done 20 minutes before the game).

4. After getting on the runway, do a few vertical jumps on the original slag to increase the excitement.

5. During this time, you should pay attention to maintaining your body temperature and do not cool down your body.

800-meter training is to explore the exercise physiological ability of aerobic and anaerobic critical state, that is, the modified exercise state of "mixed oxygen", the exercise heart rate is about 170 190 beats in the range, that is to say, we usually try to improve the training intensity, and improve the speed of exercise in this heart rate beating area.

Long-distance running is the basis of training endurance, and the amount of running is not necessarily very large, 5000 meters a day is enough, but you must maintain a certain pace in the process, not too slow, and run at a faster pace and a balanced pace.

Benefits of running

1. Shape: The most obvious benefit of insisting on running is the change in body shape. Jogging for about 40 minutes every day has a good fat-burning effect, and you will see obvious changes in body shape in about three months.

2. Disease prevention: Long-term running improves the cardiopulmonary function of the body, and the body's resistance is also great, so that the physical fitness becomes better and better, and the risk of disease is effectively reduced.

3. Improve eyesight: When running outdoors, the eyes are always looking into the distance, which has a good effect on relaxation and rest for the eyes. If there is myopia, running can help control the increase in myopia and help improve vision.

Under normal circumstances, the sprint below 400 meters pays the most attention to the two key points of starting and sprinting, and the requirements for endurance are not very high; The middle-distance running of more than 1,500 meters highlights the two aspects of endurance and sprint, and the requirements for starting are relatively weak. The 800-meter run is in between, with three aspects to be taken into account: start, endurance and sprint. During the competition, you should pay attention to rest well at night, prepare a pair of well-fitting running shoes, and a pair of sportswear that is suitable for sweat-absorption and is conducive to strides, and try to be as capable as possible.

What are the tips for the 800-meter race, let me talk about my experience, 800 meters does not belong to sprinting nor long-distance running, but it requires both the explosive power of sprinting and the endurance of long-distance running, which belongs to the most difficult event in track and field. During regular training, increase your VO2 maximum. Due to the high intensity of exercise, the high oxygen demand per minute, and the long exercise time, the functions of the respiratory and circulatory systems can be mobilized through training to reach the maximum functional limit and maximum working capacity.

The maximum oxygen uptake of the average person is liters, and it can reach about 4 6 liters through systematic training.

800 meters, if it is at a speed of 100 meters, then it is more laborious, so 800 meters I suggest you run like this to start 400 meters, slightly faster to take out 80% of the speed, and then the remaining 300 meters to take out 60% of the speed. Running track and field events with curves, there is no skill to speak of on the straights, and what you run is pure strength. It's different when you run corners, you run the middle line and you're really running distance.

If you run on the inside line of the runway, you will lose about 10 meters of distance. Then you're a few seconds faster than anyone else, and your feet should fall under your hips, not in front of your body. One of the ways to avoid taking too big a stride:

Speed up your cadence. Running at a faster cadence will cause you to lift and drop your feet at a faster pace, making it difficult to take too big a stride. Your feet should land at a frequency of about 170 to 180 times per minute.

First of all, you must win at the starting line, and you must run along the inner lap of the track to shorten the distance. When running long-distance, pay attention to the essentials of movement, lean forward a little, take a big step, and run up and down with both arms, try to stay in the top three, and run to the finish line in one breath on the second lap.

If you want to run a good 800-meter run, you need to exercise for a long time, develop good physical strength, maintain a constant speed while running, exhale through the nose inhale, and ensure sufficient oxygen**.

Usually, when practicing running, you must speed up and run fast, you can run a little slower in the middle of the race, and you should have a large amplitude and fast speed in the final sprint.

When you are just running, be sure to conserve your stamina and don't run too fast. Accelerate again in the last half lap so that you can get yourself out of a good environment.

First of all, you must improve your physical fitness, and you should practice more in your daily life, and you should also train your lung capacity, and you should also adjust your breathing when you run, and master a good running rhythm.