Take the 100m as an example to illustrate the main elements of this sport

Strength, ligaments, techniques, responses.

Mainly aerobic respiration provides energy!

When you run a long distance (say 5,000 or 10,000 meters), it is aerobic exercise, and the main way to supply energy in this process is aerobic respiration;

When you run 200 meters, it is anaerobic exercise, and the main energy supply mode in this process is anaerobic respiration, and the anaerobic respiration product of the carbohydrate in the human body is lactic acid, so the lactic acid content in the blood increases significantly;

When you run 100 meters, the situation is more special, this process is characterized by a very short period of time from a stationary state to a high-speed state, which requires a lot of energy, but at this time aerobic respiration, or even anaerobic respiration, is not mobilized in time to adapt to this high energy demand, what to do? It turns out that the synthesis of ATP at this time relies entirely on the energy transfer of the high-energy compound phosphocreatine in the body. When phosphocreatine is broken down into creatine and phosphoric acid, a large amount of energy can be released to quickly form ATP, which is used for the body's energy needs during strenuous exercise.

It should be noted that the amount of energy transferred from phosphocreatine to ATP is very limited and cannot be maintained for a long time.

Start quickly, press the gun and run. 2. Don't slow down when you reach the finish line, rush out for 10 meters and then stop. When running, the toes are so hard that the heels do not touch the ground.

From the start, you should go all out to increase the speed of the rubber, and you should pay attention to your breathing, 100 is a sprint, which is an anaerobic infiltration, and it is best to run in one breath.

1. 200-meter sprint starting skills 200 meters, starting in a corner, the main thing is to start well, in order to facilitate the start of the curve, there is a straight distance to accelerate, the starting point is installed on the right side of the corner, and there is no starting point should be done in this place, and the direction is the tangent direction of the curve. After the start of the corner, the first few steps should be run along the tangent of the inside lane line, the acceleration distance should be shortened, when entering the corner, run along the inside, the body is leaned to the inside in time, and the swing force and amplitude of the right leg and arm should be increased. On the straight, it's the same as the halfway run of the 100-meter run.

2. Running skills to hold 1, forefoot or back heel to land first to start running, I use the back heel to land first, and then change to the forefoot. Then there was a period of time when you ran slowly, you landed first with your heels in Tongyan shed, and when you ran fast, you landed with your forefoot first. Now no matter how fast or slow, land on the ground with the ball of your forefoot first.

Landing on the ground with the forefoot has the following two advantages:

1. The time for the feet to contact the ground is short.

Second, it can better cushion the impact force of the ground on the knee when landing. Therefore, if you want to increase your speed, practice landing on the soles of your feet before practising. However, whether the ball of the foot or the heel hits the ground first, the moment it touches the ground, you should quickly transition to the whole ball of the foot.

1. When the forefoot or the back heel lands first to start running, I use the back heel to land first, and then change to the forefoot, and then there is a period of time when I run slowly, I use the back heel to land first, and when I run fast, I use the forefoot to land first. Now no matter how fast or slow, land on the ground with the ball of your forefoot first. Landing on the forefoot first has the following two advantages:

Clause. 1. The time for the feet to contact the ground is short.

Second, it can better cushion the impact force of the ground on the knee when landing. So, if you want to improve your speed, practice landing on the ball of your forefoot. However, whether the ball of the foot or the heel hits the ground first, the moment it touches the ground, you should quickly transition to the whole ball of the foot.

2. How to increase speedFirst of all, notice that the decrease in speed in the middle and later stages of long-distance running is mainly caused by the decrease in cadence. Therefore, increasing cadence is the most effective way to increase speed. Marathons generally advocate fast frequency, in addition, the difference in cadence is also the main difference with professional athletes, running has always used the frequency of two steps and one breath, two steps and one breath.

Later, in a marathon, for the first time, the frequency of three steps and one breath was adopted, and the whole process was persevered. 1h26'30 in the first half and 1h25'03 in the second half, with a mostly uniform speed. Since the stride length basically doesn't change much, I feel like I can control the speed with my breathing.

3. Kicking the ground to increase the power of kicking, or using the soles of the feet to pick up the ground when kicking the ground, will directly lead to the increase of speed. Increasing the force of the push will probably lead to an increase in cadence and stride length at the same time. But this is more physically demanding, and these have some intensive training methods.

As mentioned earlier, you should push as hard as possible horizontally when kicking the ground. 4. The thigh drives the calf, and there is a sentence about the running posture that "the thigh drives the calf", which is generally not very noticeable. This is actually more important.

1. The 400-meter run is a periodic exercise of extreme intensity.

The key to winning the championship in the competition is the speed and speed endurance qualities of the human body, hence the name"Long distance sprints"。In order to promote the improvement of the performance of 400m running in China, the physiological essence of the 4 0 0m running speed law was revealed. A dynamic analysis method was used to participate in the two World Fields Awards.

Analysis of the speed parameters of the athletes in the men's 4 0 0m finals of the track championships. The results show that the 4 0 0m run accelerates from the start to the maximum speed and then gradually decreases, which essentially reflects the energy mode from the phosphorogenic system and glycolysis system to the dynamic.

Conversion process with aerobic oxidation system. The key to improving the sports performance of the 4 0 0m run is to make reasonable use of the energy supply capacity of the ATP-CP system, maximize the energy supply time of the glycolysis system, and minimize the proportion of aerobic energy supply, so that the 4 0 0m run can truly become an anaerobic energy supply sport.

Meter running is an endurance-based event with speed as the core.

The development and evolution of the 800-meter race shows that the key to the 800-meter race is the competition of speed and endurance. According to records, the world men's 800-meter run has increased from 2'11"2 in the 20th century to 1'41"11 in the 21st century, with an average of 16"4 per 100 meters

improved to 12"64 and the women's 800m average of 100 meters to 14"2. It can be seen that the performance has improved greatly and the speed and endurance have improved rapidly. This shows that the 800-meter run must be based on endurance and with speed as the core, so that athletes have good fast endurance, acceleration speed and sprint speed.

In fact, apart from some physical details, the fundamental difference between professional and amateur runners is speed. And the factor that determines speed is stride length. Definition of stride length:

The distance between the left foot and the right foot while running. There are many people who believe that the factor that determines the size of the stride is the size of the stride, but in fact, the factor that determines the size of the stride is the strength of the waist and abdomen. Why do sprinters have a clear tendency to land on the ground before long-distance running?

In addition to the wrong running form, the main reason is speed. The speed of running is determined by cadence and stride length, and the speed of cadence can not be faster after reaching a certain level, even if it is a sprinter, the cadence will not exceed 300 (Su Bingtian's cadence is about 288 steps per minute), so, in the final fight for absolute speed, the more important thing is the stride, the speed of sprinters is ** this, their ability to use waist and abdominal strength is a must. Bolt's average stride length is 2.44 meters, and the maximum stride length can reach 2.65 meters is the reason; Let's take a look at the 5,000 meters and 10,000 meters record holder Bekele, who can also achieve a stride of about 1.8 meters when running a marathon, and they do not rely on long legs, but super waist and abdominal strength.

What is the difference between professional and amateur running style? The biggest gap between the actual amateur and the professional is in the stride, many amateur stride length is less than 1 meter, many people in order to pursue the stride, the leg forward (very wrong running posture, the main reason for running the knee), the correct way to increase the stride length should be to use the waist and abdomen to drive the whole body forward, improve the displacement in the air. Let's summarize the three essential elements of running form for professional athletes.

1. The length of the air displacement and the height of the vertical float We often say the stride length, but for running, the word stride length is not comprehensive, he is more suitable for describing walking, running is vacant, there is air displacement. As we said above, the natural running posture will have the upturn of the toes in the air, and how to convert the upturn into the ball of the foot touching the ground instantly, of course, you need to work in the air, the shorter the "stride", the less time to change the upturn, which leads to the heel is also inevitable. However, speed riders do not have time in the air to naturally follow gravity to change upward to downward pressure and land on the soles of their feet by virtue of their long forward jumps and aerial heights.

This is also the reason why the sprinter absolutely lands on the ball of his foot, and his spine trembles. 2. The angle of the leg swing back and forth is moderate; Bekele is widely regarded as the first person to lift his legs, his swing allows his legs to work naturally like a pendulum, and if he wants to land on the balls of his feet, he must land directly below his body (if a perpetual motion machine is possible, he is definitely the most powerful long-distance runner). Amateur runners often learn the importance of the back leg when learning to run with some professional teachers, only during the running process the heel as much as possible to kick the hips, the toes do not exceed the center of gravity, in order to gradually complete the standard movements, so that the running posture looks more beautiful.

3. What is the difference between the running style of professional and amateur players?