1000m middle distance running tips, 10000m long distance running tips

Even if you don't have a good physique, if you keep running every day, you will definitely become a powerful person in a month. Long-distance running is easy to practice.

First of all, it is necessary to prepare before running, which is conducive to more full play. After the start, you have to keep three steps, one breath, three steps and one breath, slowly accelerate during the start, not too fast, it will consume too much physical strength, the last 100 meters is the most critical, in this process, you must accelerate to the end, running is absolutely not to wear board shoes, it is best to travel shoes, try to relax, maintain a good attitude! Very critical!

I ran less at 1000MW. With a time of 2 minutes and 19 seconds in the 800 meters, the most important thing in middle-distance running is your own rhythm. When you reach the extreme, don't stop and persevere, the past will pass.

About breathing, the last is the form. A dry throat may be unsteady in your own rhythm, if it is dry, swallow the saliva in your mouth to moisten your throat. That's how I lived.

In fact, sports should be cultivated from an early age, or you will have talent Or it is really difficult Sports is expensive to persevere, and you must increase the amount every day, you can also be a family for a few days, exercise every day not only for exams and honors, but also for your own body Cheer, there is also the breathing problem you said to have a rhythm, sprint with mouth breathing, do not use your nose, adjust your rhythm is the most important thing I run four hundred. Come on.

Give me a million and teach you to eat brain platinum,. Brain platinum is better for the body, and the brain is better for the brain.

Long-distance running is a very good sport for the body, but if you don't master some skills, it can leave your body in a state of extreme exhaustion. Below, I will introduce you to the tips of the 10,000-meter run.

ScreamDo a simple warm-up exercise before running

Some people are not used to warm-up exercises, and they should do a warm-up and cool-down exercise for their feet before running. Since running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

It is best to take four steps and one breath for long-distance running

Long-distance running is an aerobic metabolic exercise that participates in the circulation of all major organs of the human body, especially the respiratory system. During running, the body's demand for oxygen is constantly increasing, and in general, it is advisable to take four steps and one breath, and try to maintain this rhythm as much as possible. In terms of breathing mode, it is better to inhale through the nose and inhale with a mixture of mouth and nose.

At the beginning of long-distance running, because oxygen** lags behind the activity needs of the muscles, there will be heavy legs, chest tightness, wheezing and other phenomena, especially people who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters, or stop running if you feel particularly unwell.

After the run, you still have to walk a few hundred meters

Some people sit down and rest immediately after a long run. Don't stop to rest immediately after running. 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.

Four types of people are not suitable for long-distance running

Due to the sudden death of marathon runners, the following people are not suitable for long-distance running.

1. Those with latent diseases. Such diseases are mainly cardiovascular and cerebrovascular diseases.

2. Those who do not usually have physical exercise. If the amount of exercise greatly exceeds the usual load, excessive exercise tension will occur, which will cause sudden death or other sports injuries;

3. Those who have uncomfortable symptoms such as chest tightness, headache, and dizziness due to mild activity;

4. Hypertension and diabetes in the elderly.

Warm-up steps

a.Move your ankle joints alternately with your hands on your hips, your toes on the ground, and your ankles alternately.

b.Squat with your knees bent and your heels raised, repeat 3 to 5 times, moving both knees.

c.Alternately elevate and abduct the lower limbs to move the hip joints over the years.

d.Forward and backward, left and right lunges press the legs, stretch the leg muscles and ligaments.

In the race, no matter how the situation changes on the field, and no matter how other team members run, they "go their own way" and "go their own way", and complete the whole run according to the rhythm of their own training: "rush run, relaxed run, even acceleration run, speed maintenance run, sprint run".

The first paragraph: grab the position to run, pay attention to one: the word "grab". When you hear the starting gun, try your best to rush ahead to get in a good position to avoid being blocked or disrupting the rhythm of the run, and then move on to the next rhythm and adjust your running speed.

The second paragraph: relax running, experience one: the word "loose", this section of relaxation running should pay attention to psychological relaxation and physical relaxation.

Psychological relaxation should be done to put down the burden, travel lightly, eliminate all kinds of selfish thoughts, strengthen self-confidence, and devote yourself to the test in a relaxed and happy mood, the psychology is relaxed, the nerves are not tense, and each action will be controlled and coordinated by the cerebral cortex, and the skills and tactics can be reasonably applied, and a good sense of rhythm can be established. Physiological relaxation mainly refers to the relaxation of muscles in various parts of the body. The flexibility of the muscles and joints and the coordination of the whole body force are greatly improved, which accelerates the formation of motor skills and improves the quality of completing technical movements.

In this way, the internal force consumption will be reduced and energy will be saved. In this way, the ability to maintain high-speed motion is prolonged, and the most "economical" and rational use of one's own energy.

The third paragraph: run at a uniform speed, grasping the word "plus". Relaxation reduces the amount of excess movement force in athletics techniques, reduces energy expenditure, and creates a favorable economic basis for increasing running speed.

The right pace is the key to success in the 800m, and if the pace is too slow, it will affect the normal pace of the second half of the race. In the case of easy and relaxed running, gradually speed up the swing arm, speed up the cadence, deepen the breathing, evenly increase the running speed, and gradually increase the running speed to the maximum load that you can contract. But be careful to avoid sudden acceleration.

The fourth paragraph: keep the speed running, pay attention to the word "bao". This paragraph is a key paragraph for improving athletic performance.

The ability to move at high speed should be maintained until the end line is crossed. In the training, students are emphasized to encourage themselves, build self-confidence, and give positive hints to themselves, such as "I feel that I ran easily, I did not slow down at all, I always have sufficient physical strength, and I have the strength to create excellent results".

The fifth paragraph: sprint, emphasizing the word "rush". At this point, the athlete is already fatigued, and he or she will not be able to maintain his running speed.

But this is the critical moment when victory is in sight and excellent results are achieved, so you should take a deep breath, shout, encourage yourself, lift your spirits, mobilize your whole body, and maximize your ability to sprint in the final stage. At the same time, lean forward, speed up the swing arm and cadence, strengthen the swing arm, swing the leg and push back, and rush to the finish line quickly with strong perseverance.

The first lap was 30 seconds, the second lap was 32 seconds, the third lap was 35 seconds, and even if the fourth lap was boring for 45 seconds, the fifth lap was 1 minute and 10 seconds and 3 minutes and 32 seconds.

It's a tactic to try if you're explosive enough.

It is best to wear shoes that are sweat-absorbent and breathable.

You can breathe in and out or breathe in and out to adjust the balance of breathing.

The first 800 meters should follow the first echelon, just be behind the echelon, and never be in the top three or the top five (depending on the number of people). Stay on top of the rhythm. Depending on your physical strength, take three or four steps and exhale, and then take three or four steps and inhale (huh, huh, huh, suck, suck).

Don't breathe wildly. When breathing, you can use your mouth to put the tip of your tongue against the upper jaw, that is, the root of the upper teeth a little further in, so that the air enters the body from both sides of your tongue, and the cold air will not directly enter the intestine cavity, so as not to split the breath or dry throat. In the past few days, you should pay attention to practicing your breathing when practicing running.

If you master the rhythm of your breathing, you won't get too tired. 900 1200 is the limit of endurance, and I personally think this section is the most difficult to run: tired, thirsty.

I think this paragraph just stares at the footsteps of the first place, don't look at anything else, he raises his leg and you follow the leg. Like mechanical movement, only look at the first place, who is in the first place to look at whom. A lot of people (and I've had a few times) didn't control it well in this lap and pulled it down.

Remember that this part of the brain is at a loss, and mechanically follow the first (maybe he is far in front of you, so you have to look at him) and you won't be too tired after this limit. You are in the final 300 200 meters, adjust your breath, use your stamina, and continue to follow the first place with a small acceleration. In the last 200 100 meters, you should gradually exert force, but do not use explosive force, gradually accelerate, and by the last 100 meters, you will use all your strength.

Be careful, because at the end of the day, everyone is tired and it is easy to fall. If you can control yourself, in the last 100 meters, you can get a proper lateral distance from everyone, not on the same runway. One is to prevent people from inadvertently falling into your way, and the other is to prevent someone from deliberately falling to:

Self-sacrifice for the sake of his team.

1500 rely on tactics, strive to be in the first group at the start, follow the first runner closely, let him take you to run, in the last lap is probably the meter is based on his physical strength to sprint, with the speed of the 100-meter sprint to surpass him at a time.

In addition to the final sprint, you must remember your breathing for all the distances during the race, breathing is the most critical, the speed must be uniform, do not change too fast, so that you will feel very relaxed, even if the physical bottleneck comes after the first 500 meters, as long as you pay attention to breathing, you will quickly get through, and the rest is very easy.

Remember to breathe!! Inhale through your nose, and it's best to exhale through your nose except for the final sprint.

My personal method is to follow the pace, one foot one inhale, one foot one inhale, one foot one exhale, of course, you can also follow your own convenient breathing rhythm, don't mess up, sometimes don't mess up.

Good luck.

When running 1,500 meters, keep a constant speed throughout the whole race, breathe in sync, breathe through your nose for the first half of the race, and breathe through your mouth for the last lap. 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.

After the start, the shoulders are slightly raised, the arms are bent to 90 degrees, and the rhythm of the run swings naturally, the back and forth swing is not large but slightly bounces up and down, and the shoulders are slightly raised. In running, the thighs should be raised high and the back pedal should be sufficient, so that the abdominal muscles can be tense, the toes should be facing forward, the back pedal should be strong, the landing should be gentle, and the movement should be relaxed.

The foot should be on the ground with the whole ball of the foot on the ground, and the knee bend cushion transition to the forefoot pedal push. When running, the head should be straight, the shoulder muscles should be relaxed, the swing arm should be appropriately increased, the forward angle should be maintained, the foot landing recoil should be reasonable, the back push and forward swing of the legs should be fully reasonable, the air action should be coordinated and relaxed, the upper body posture should be correct, and the arm swing action should be stretched and strong to maintain the balance of the upper body.

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1.You can eat a little chocolate about 30 minutes before the game.

2.Running in light clothes, in short, the shorter the better, if you are a professional athlete, it is best to wear long-distance running spikes, if you are just an amateur, you can wear ordinary light shoes, the best soles can be a little stretchy.

3.This is normal and would not have happened if you had trained hard and had a lot of experience before the competition. But if you don't have a forehead, don't think about it, just run as hard as you can.

4.You definitely can't drink water halfway, as soon as you drink water, your breath will be messy, and there is more water in your stomach and it is very uncomfortable when you run.

5.Running at the waist is caused by the low level of training, and the correct movement is to keep the upper body straight and swing the arms back and forth quickly. The reason why many people run cross-waisted is because his usual training level is not high, and he is too tired to hold on when he runs, so he runs cross-waisted.

If you really can't hold on, it's okay to grit your teeth and hold on, but that will greatly affect your speed.

I'm the coach of the middle school track and field team, and there are no very useful skills for long-distance running, so the most useful way to improve my performance is to train hard before the race.

Chocolate to increase calories Don't eat sneakers Adjust your breathing Rest for a while before drinking Get used to it.

Don't eat chocolate and drink some water before the game.

Wear sportswear and running shoes.

Say to yourself, "I can do it." (To shout, vent).

Drink water after the run and rinse your mouth with water halfway through.

Sweat! Stomach pain is estimated!

Hope to adopt thank you.

Breathing is the most important, two steps and one breath or two steps and one exhale, or three steps are OK, the rhythm is not messy, this is the most importantI'm a sports majorAnd you have to land on the ball of your forefoot.

5000 meters is a long-distance run.

When running long-distance, you must pay attention to a constant speed, the center of gravity of the body is stable, and the running posture is relaxed.

If it is a race, (the 5000-meter race is usually in the track and field), you can start a little faster, occupy the advantageous position of the inner lane, and then enter the state of running at a constant speed for a long time. The final sprint accelerates to the maximum speed you can.

How fast should it be at a constant speed? It depends on your ability to train and your general endurance level and your condition at the time. I feel like I have a certain speed and can breathe smoothly, and I feel a little more relaxed.

When is the sprint? For professional athletes, they will accelerate slightly in the last few laps, usually with two laps left. And we ordinary people, we can usually only accelerate in the last 100 200 meters.

When sprinting, don't accelerate suddenly, but adjust your breathing, adjust your mentality, adjust your cadence, stride, and running posture, and gradually accelerate until you reach your full strength. When you start a sprint depends on your usual level of training, your strength, and how much stamina you can retain when running at a constant pace.