Improve your long distance running performance in three weeks, how to improve your long distance run

Correctly mastering the breathing method during running is an important part of practicing middle and long-distance running, and it is also the key to mastering the running rhythm of middle and long-distance running, saving physical strength and improving performance.

1. Problems in the breathing of middle and long-distance running students.

1. Consciously hold your breath, and then gasp for breath to practice.

In the teaching of middle and long-distance running, I found that some students often have unconscious tension in their bodies when they first practice, which leads to poor breathing, and causes tension in the chest and muscles, and the organs in the chest cavity such as the heart and lungs are compressed, forming breath-holding, and then panting for breath to run. From a physiological point of view, breath-holding and panting increase intrathoracic pressure, impede venous blood return, and decrease cardiac output. Moreover, due to breath-holding and panting, the reflexive muscles continue to tense, limiting the exchange between tissues, especially in the case of insufficient oxygen metabolism, which aggravates the lack of oxygen in the tissues, and the lactate concentration in the muscles increases rapidly, resulting in premature fatigue in the body and affecting the effect of training.

In addition, due to the students' first practice, it is easy to affect the specifications of body movements, the consistency of movements, and the running speed.

2. Poor rhythm of footwork and breathing.

In the teaching process, most of the students could not coordinate their breathing and steps during running, and their movements were uncoordinated during practice. There are generally two ways to breathe while running: one step one inhale, one step one exhale, and two steps, one inhale, two steps and one exhale.

This action involves whether the rhythm between the breath and the steps is consistent, some students due to the beginner is not proficient enough, the sense of rhythm is poor, plus the inhalation is not deep, the exhalation is insufficient, the inhalation is fast, the action is slow, resulting in the steps and breathing can not be coordinated, and eventually lead to panting, losing the rhythm of running.

Trustworthy. Hit ** and ask. 2011/9/24 14:16:35

In terms of stamina, you can run a few laps a day according to your strength, and then increase every day. If you have explosive power, you can try to carry weights, whether you go to class or run, tie a sandbag, and it will feel much lighter after a few days, which proves that your leg strength has improved. Long-distance running training is a matter of perseverance, and it is still a bit difficult to improve a lot in a short period of time.

Explosive power training frog jump I estimate that within 3 weeks, the muscle soreness is difficult to recover, and then the final sprint I will teach you some skills, the last 300 meters sprint and then the body leans forward, and then swings the arm to death, and then deliberately takes a step, the arm should be fast at the same time, the pace is also fast at the same time, coordination hehe. Then just rush and shout out if you have to win, whatever the can do, it will not only have momentum but will instantly improve your physical fitness.

Difficult: If you haven't practiced before, you'll have muscle soreness for a few days or even a week at the beginning. And the endurance required for long-distance running is not something that can be developed all at once.

To practice endurance is to run more to come out. Explosive words. Long-distance running shouldn't be done with explosive power. The main thing is endurance and perseverance.

Let's try to see if you can run 2000 meters.

It is better to run in the morning, there are no special circumstances, it is best to adjust the rest with jogging once a week, 15 laps of long-distance running each time, and it is best not to rest halfway, because everyone will have a limit in their body, and if they break through the limit, they may improve and continue to break through the next limit. It should be combined with physical strength training.

Haze weather is really not suitable for outdoor sports.

Athletic training is importantExcess recoveryIt means that after you train once, your body is tired, and then by resting, your body slowly recovers, and what level is the best way to start practicing again? Excess recovery

If you wait for the excess recovery period and then train again, it is equivalent to starting from scratch again, and the previous training will be ineffective.

Generally speaking, depending on the amount of exercise,The excess recovery period is one to two days, so to speak,Practice no less than three times a week (i.e. once every other day).No matter how few times it is, the training will be ineffective. If the amount of exercise is small, the number of exercises should be increased appropriately.

I think it's best to run in the morning with two days off and one day off.

In the first week, you should exercise heavily to improve your aerobic capacity. Appropriate use of drugs to help recovery, pay attention to massage and relaxation in the evening, so as to ensure the next day's high-intensity and high-intensity training. And to prevent injuries, to prevent diseases, heavy exercise training usually brings a drop in hemoglobin, if you want to be an athlete don't use drugs, because that will ruin your career.

As a result of the decline, the immune system will be weakened and it will be easy to get sick, so it is necessary to pay attention to prevent injuries and diseases. For more than a week, if you can hold on, you will feel very tired, so you can rest for 4 or 5 days before the race and only do a small amount of practice every day to maintain your condition. It's also possible to take performance-boosting medication again before a race, but it's not recommended.

1500 meters is a middle-distance run, which is more difficult and requires high speed and endurance, so training should also start from these two aspects. Here's a plan you can give it a try.

Practice six days a week, take one day off, and practice 6 days off and 1 day off. The training is divided into morning and afternoon.

First of all, in the morning, you must be prepared before training, at least 20 to 30 minutes, every morning, 4,000 meters, pay attention to the last few laps and try your best.

Now let's talk about the afternoon training arrangement: the first day: 5x400m run, run 400m in 1 minute and 5 seconds, and continue with a break of 5-10 minutes after running, a total of 5 groups; On the second day, the 3x800m run, running the 800m in 2 minutes and 20 seconds, and continuing with a break of 10-15 minutes after the run, a total of 3 groups; On the third day, the 4000-meter variable speed run, sprinting 100 meters on the track and then jogging 100 meters and then sprinting 100 meters alternately, a total of 10 laps of 4000 meters; On the fourth day, adjust and run 3,000 meters at a normal pace; The fifth day is the same as the first day, 5x400 meters, the sixth day runs 1500 meters, the first three laps of each lap should be controlled within 1 minute and 15 seconds, not more than but not too fast (find this speed), the 4th lap of 300 meters to run within 1 minute, you may not reach it at the beginning (to reach it is 4 minutes and 45 seconds), but to set a goal, the first week must be measured at least two laps must be reached, and then try to run, the second week to reach three laps, and even the whole goal can be reached.

I don't know if the above time and number of sets are suitable for you, if you want to improve so much in a short period of time, it is not possible to do some devilish training, anyway, after practicing every day, you will have sore legs, want to vomit, sit on the ground and don't want to get up, and feel that it is called in place.

1.The most important thing in long-distance running is to have endurance, and to have endurance to persist in running the whole distance, but the speed of running while having endurance is also the key, when running long-distance running, you can't rush too hard at the beginning, and you have to maintain that average speed in the first 1300 meters, followed by about 2nd to 3rd place, because if you run too fast at the beginning, you will not be able to find that rhythm in the back, so it will be very difficult to run, very hard In the last 200 meters, you have to do your best to sprint.

2.You can't drink water when running, you can drink some water to shabu your mouth, and then spit it out, it's best not to eat too much before running, don't be too full, just eat a little, and you can have enough physical strength. When running, wear spiked shoes and touch your toes on the ground so that you can run faster, and don't use your heels to land, which will slow down your running speed.

Walk quickly with a heavy sandbag tied to each leg, don't untie it when you sleep, and soak your feet in hot water with proper massage for a week.

1. Try to choose a soft field, and do not run on a very hard cement floor. When running uphill, use the forefoot to land on the ground, lean forward slightly, stride slightly smaller, and strengthen the back pedal; When going downhill, lean back with your upper body, land your heels on the ground first, and then transition to your palm, and pay attention to safety at all times, and do not run with inertia to avoid danger.

2. Don't wear hard-soled shoes, try to wear shoes with softer and thicker soles, and it is best to wear rubber shoes. If you want to run on asphalt roads, you must choose a pair of rubber shoes with thick sponge pads as "running shoes". Because when a person is running, every time he acts, the sole of his foot has to bear the impact of the ground reaction force on it, and this impact force is transmitted by the sole of the shoe.

Since the sponge is foam rubber, it has a lot of cushioning, and when it is hit by the reaction force of the ground, it will quickly deform and dent. This deformation consumes most of the impact force, and the impact transmitted to the sole of the runner's foot is greatly reduced. The cushioning effect of the sponge also allows the remaining impact force to be evenly distributed on the sole of the foot, rather than concentrating on a certain point.

Once the impact is removed, the resilient sponge immediately regains its original shape and bulges. Therefore, after running in rubber shoes with thick sponge pads, it is not easy to get pain. If you wear hard-soled shoes and run on a hard road (asphalt road) for a long time, it is a "hard bump", and your feet will feel pain after running.

3. The running posture should be scientific and reasonable. Avoid landing your heel first when your foot hits the ground. You should land on the ground with the forefoot and give full play to the elasticity of the arch of the foot to facilitate the cushioning action and reduce the resistance when landing.

The back kick of the leg should be stretched, and the foot should make good use of the cushioning force when it lands, not too hard. Running in this way makes people feel light and elastic on their feet, and it also reduces the burden on their feet and avoids injuries.

4. When running, the laces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Frequent foot soaking in hot water can reduce the viscosity of the foot muscles of the lower limbs, enhance the elasticity and stretch of the joint ligaments, and prevent injuries. Practicing the hygiene habit of washing your feet frequently can also have a health effect on your feet.

1) Make a running plan, and be able to complete it consistently, and don't give up halfway;

2) Endurance training: increase the number of running laps, gradually increase from 2000 meters (don't span too much at one time), and control it when it increases to about 5000 meters (this is mainly to practice endurance, just run at medium and low speed);

3) Variable speed training: jog at a slightly faster speed than walking on the curve of the 400-meter standard track, and run fast at 80% of the fastest speed on the straight, 3 or 4 laps;

4) Timed Run: Run 3000 meters to run your best (very tired after running, easy to have dizziness, vomiting and other symptoms, it is best not to eat and drink cold drinks immediately, walk slowly and drink some warm boiled water).

5) Lap run: the so-called 12-minute run, the distance run in 12 minutes (precautions are the same as above);

6) In addition, you should pay attention to safety when running, 3000 meters is a long-distance event, the legs are prone to cramps, it is best to be accompanied by someone during training in case of accidents; And you are very tired after running, so you should pay attention to rest.

One week: Is it a full seven days Set a training plan for you Jog two laps before training every day, and then do preparatory activities such as leg presses 1 day: 10 sets of 50m sprints 2 days:

5 laps of variable speed (straight run, curve jogging) 3 days: 5 laps, 3 minutes of rest, 4 laps, 3 minutes of rest and finally 3 laps (these 12 laps are all medium-speed runs): Abbreviated as 543 4 days:

Same as the third day, just add more, it becomes 54321 (these 15 laps are also medium speed) 5 days: 6-8 laps of jogging (relaxation run) The last two days of rest Don't forget to do preparatory activities every day I believe that after this training, your level will be greatly improved Refer to the technical movement method upstairs.

Long-distance running is about endurance, you can go to basketball and laps every day, or you can do squats every day for 1 week: squat 50, run 5 laps of 200 meters, and play basketball for 1 hour.

1.Breathe evenly, preferably in two steps and one inhale (exhale).

2.Don't sprint just to get started! I was just starting to sprint to the end and had to run the last lap as hard as I could.

3.The stride must be large and the speed must be uniform, because if you slow down while running, it will be difficult to accelerate again without full perseverance.

4.Don't sit down to rest immediately after your run, or you're likely to have glazed eyes and want to throw up.

Squeeze in time to practice, such as: running to school and getting out of school every day!

Ways to quickly improve your long-distance running ability:

1. It is very important to do some preparatory activities and warm up. You can also drink some glucose (this is a good strategy and I believe it will help with your grades).

2. Don't be nervous, because the fast heartbeat caused by nervousness will make the breathing rhythm disorder after running and affect the performance.

3. After the start, run with the large group, try to run in the position slightly ahead, but don't lead, and don't fall behind in order to save physical strength, it will be difficult to catch up later. It's best to find a companion who is running a little faster than you can, and follow it as closely as you can.

4. The rhythm is very important when running, not fast for a while and slow for a while. Control your breathing so that your breathing is even. Take a bigger step.

Try to run at the same pace throughout the run (1,500 meters are basically three-half the time it takes to run 1,000 meters, i.e. you can't slow down your average speed as you run more distance) and a good rhythm will make you feel more relaxed when running long distances.

5. When you reach the last 100 meters or tens of meters, you can sprint, which does not contradict the previous one, because this is the most critical time. If you don't have the strength to sprint, keep the same pace and stick to the finish line.

6. Don't stop and rest immediately after running, especially not lie down or sit down immediately. 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.

7. In addition, wear lighter running shoes during the race, it is best not to wear basketball shoes or board shoes, not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes, the most suitable is to wear a period of time, fit but not very worn out running shoes (long-distance running and sprinting are different, you should use your heel to land first, so you must not wear spikes).