How to train in 1000 meters I am now in my first year of junior high school, 1000 meters is about 4

1,000 meters and 4 and a half minutes is a long time! You don't stop during the game and have enough time to rest! If you want to get good results, you have to rely on your own system situation!

It's essential to keep exercising, exercise method! Eat more high-calcium foods, you can run (walk) more, ride a bicycle, climb a mountain, duck step, jump steps, frog jump, and raise your legs. It's all helpful for you.

Step by step, first run 600m to get used to 600, then add 1100 and slowly increase to 800. Then you can choose to buy two sandbags and run 800 on the leggings, and wait until you get used to it to unload the sandbags and run a thousand will be easy!!

Insist on running more than 1,500 meters a day, and the speed should not be too slow.

I'm in the same situation as you, but I just need willpower to do it.

4 and a half minutes in 1000 meters? This... Run more, don't ask for too fast, just train your endurance, set your own speed and run at a constant speed, don't slow down, and practice sprinting at the last 100... It is recommended to start practicing from 1500 or 2000 when you usually practice, and adjust your breathing when running... I was a soldier in the field army, and when I opened my eyes, it was a 3,000 to 5,000 mountain road, and every day before dinner, a 5,000 to 7,000...

Practice well in class, practice high leg lifts.

It is not difficult to run 1000 meters in 4 minutes and 25 seconds in 160 pounds. But it takes a lot of practice. 1.

Drink plenty of water and eat something. Before running, you should drink water and eat something in moderation, otherwise you will not be able to adapt to the body function in the middle of running, because in the middle of running, the human body will produce metabolism, if the body can not supply energy in time at this time, it will inevitably lead to insufficient physical reserves, and the body will be abnormal, so it is recommended that you drink a small amount of water and diet, I believe you will run better.

2.Prepare for the activity. No matter what kind of exercise is rotten, we should fully prepare for the morning activities, the first is to prevent injury, and the second is to fully stretch our muscles so that we can run at our best level.

Adjust your mindset and don't be too nervous (you can shout a few times), nervousness will mess up the rhythm when running. Hunger Fight 3Wear lightly.

Try to wear a pair of lightweight, breathable shoes, and pants are naturally loose, which will greatly help us run 1000 meters.

Inquire and learn that 160 pounds run 1km, 4 minutes and 25 seconds is still more difficult, it is recommended that you Hu Ji can reduce the weight to 100 40 pounds or so, then running 1km 4 minutes and 25 seconds is an answer to do is not a clear shed often easy results, I hope mine will help you, thank you!

Summary. In fact, if you are 90 pounds now, there is a little normal, that is, your physical development has not yet been connected, and the next thing you do is to maintain the nutrition of your body at the same time, you can eat a little more meat fiber, which is to increase your weight a little more! And generally there is a sports school in high school, and in junior high school, the school will delay physical development too early.

Please bring a chain to ask the second junior high school male height 174 90 pounds 1000 meters Yu 3 minutes 28 seconds 800 meters vertical pure 2 minutes 30 seconds 100 meters seconds suitable for long-distance running or sprinting?

Dear, your results are basically talented, if it were me, I think you practice, a thousand meters, it's very good.

Because in fact, you can run and laugh to 12.5 seconds in the second year of junior high school, which is already quite powerful, but in fact, if you develop your body again, you are afraid that you will overtrain, which will lead to your physical development and burn the foundation is not good.

Will the weight be too light.

It must be too light, generally if you are 175, the standard weight must be above 130.

But running, it's about explosiveness and endurance, and if you're running for a long distance, you don't have to go and increase your weight.

In fact, if you are 90 pounds now, there is a bit of normal, that is, your physical development has not yet been picked up, and the next thing you do is to maintain the nutrition of your body at the same time, you can eat a little more meat fiber like a ball, and the posture rubber is to increase your weight a little! And generally there is a sports school in high school, and in junior high school, the school will delay physical development too early.

When running 100 meters, the first half of the race is similar to the rest of the class, and they are thrown away in the second half, is there a way to speed up the first half?

Then you modify your running form.

The first half of the journey is my own starting question!

You're a little fat, I'm 178cm tall and weighs 110 pounds, and if I don't run fast, it's about 3 minutes and 50 seconds, so I recommend that you exercise more at the same time, such as running a few laps a day, and it's best to run beyond your last record.

It's a little fat, so it's recommended to run for about 1 hour a day, and run fast or variable speed runs, and do exercises to increase your legs, which will help.

If you are fat, let's ** first. To run for at least 1 hour, and not very slow. To sweat more, 3000 definitely won't work. To burn fat, you need to overdraft your body to burn fat.

You are obese and want to **. Run 1,500 meters every day.

I don't think you really want to run to 4:25, as long as you are ruthless, this number is not difficult to run, there is no skill in middle-distance running, in the words of our coach, it is to run to death.

Physical training is important, you can do some normal physical training, maintain or increase endurance, I want to say, when you run 3000 a day, pay attention to the rhythm of breathing, when your physical training does not have much effect, I want to consider the breathing and rhythm problem is more reasonable, everyone running has their own rhythm, such as 2 steps and one breath, 2 steps and 2 breaths or 1 step and one breath and one breath. Everyone is accustomed to different rhythms and breathing, to find their own breathing rhythm, adhere to general physical training every day, and often do skipping rope training, not only for endurance training, but also to train your coordination.

To practice 1000 meters, you must first practice running 1500 meters every day, and adjust your breathing and pace as much as possible during the run. Keep 3 steps and one breath, 3 steps and one breath. Try to keep your pace as high as possible, as this will save you a lot of energy!

And if you are a college student, you can go to the Department of Physical Education to borrow the book of athletics tutorials! Here's a detailed introduction!

If you practice four times a day, you will not practice for a month.

The 1000-meter practice is as follows:

1. Strengthen the exercise of explosiveness and endurance. The 1,000 meters also need good explosiveness in order to get a head start in running. And endurance is key for acceleration in the second half.

The best way to exercise explosiveness is to run in sandbag leggings, and the exercise of endurance is mainly through more running.

2. Warm up before running. Before running a kilometer, warm up well and get your whole body moving. Avoid cramps due to tension while running. It's good to do warm-up exercises carefully and carefully.

3. Do a good job of starting work. When starting, use your explosive power to quickly grab the inside runway, and try not to fall behind others to avoid falling further and further.

4. In the first 500 meters, you must control the pace, don't rush to overtake, retain some strength, and can't keep rushing. The pace should be unhurried and unhurried, and try to keep up with the First Legion.

5. The last 500 meters should be properly accelerated, but it should be accelerated evenly, not too hard, otherwise the last 100 meters will be unable to catch up.

6. When it comes to the last 100 meters, you have to accelerate with all your might, grit your teeth and rush forward.

The 000m is the middle distance in track and field competitions, and it is a comprehensive event that requires endurance, willpower, and speed.

1000 meters is a physical fitness test for some enterprises and institutions, such as civil servants, and it is also an assessment item for students.

So, how do you run the 1000 meters?

Speaking of the 1000 meters, many runners may have an unforgettable memory, it may be one of the college entrance examinations you once had, or the side of the university that year, or the pace that our runners are constantly pursuing.

Anyone who knows a little bit about track and field knows that the most difficult event is probably 800 1000 meters.

The 100-meter run is compared to speed ability and sprint ability, while the more than 1000-meter run is compared to endurance. The 1000 800 meters is somewhere in between, and it actually tests the body's anaerobic capacity, or speed endurance, which is the ability to maintain a faster speed, in other words, you have to run fast without losing speed.

Why is it so difficult to run 1000 meters?

The reason is that if you run 1000 meters at a speed of 100 meters, you will be out of breath for about 300 meters; If you're running 1,000 meters at the pace of a marathon, you're going to be too slow.

The 1000-meter run requires runners to have a strong lactic acid resistance, because the next 400 meters to the finish line will be accompanied by a strong feeling of fatigue, muscle soreness, lower limbs will be like lead, breathing will be very difficult, and the feeling of breathlessness will be very uncomfortable.

How do you train for a 1000m run?

Consistent running. The basic endurance of the body is improved through long-distance training. However, it is important to remember that the speed of this training method should not be too slow, otherwise it will not be effective.

The total distance should not be too short, generally around 5000 meters! The total training time varies in hours.

Intermittent running.

Training for middle-distance running, such as marathons, interval running is the focus of performance. Interval running is also possible for running 1000 meters.

Interval running, a group of workouts followed by a period of rest to quickly recover fitness. Increase athlete speed by running fast between short distances. The distance of intermittent running is generally 100 200 300 400, and many professional athletes often say that the variable speed running also leaves the taste of intermittent running.

It is best to use a combination of training methods for interval running, for example, 1234 246 (i.e. 100 meters followed by 200 meters followed by 300 meters and finally 400 meters, with sufficient intervals between sets and some intervals between sessions).

Weight has a greater impact on running speed, and generally speaking, people with lower weight will run faster, and the same is true for anti-socks. Physical fitness and training level are also important factors that affect the running time, so it is not possible to give an exact time. But we can give a rough reference based on the average data of people of average size.

For men, for example, according to the training data of American long-distance runners, the average running time of a person over 50 years old who weighs more than 180 pounds (about kilograms) is about 6 minutes and 20 seconds to 9 minutes. Therefore, if you weigh 180 catties (about 82 kilograms) as an example, it takes about 6 minutes and 20 seconds to 9 minutes to complete the 1000 meters of Lingjiao.

To be clear, this is only a quantitative reference and the exact running time may vary for people of different ages, genders, and fitness levels. If you want to improve your running performance, you can improve your running level with a proper diet and exercise, a reasonable training plan, and exercise techniques. At the same time, we should also pay attention to protecting our physical health, reasonably arrange the time and intensity of exercise, and avoid injuries caused by excessive exercise.