How to run better, please everyone, thank you

Do some warm-up before running and stretch for key activities. In particular, the ankles and knees are active. Then jog. During running, you can't breathe freely. You need to be able to run a few steps and take a breath. After the run, do some stretching to relax your leg muscles.

It is to designate a running plan according to your physical fitness and implement it every day.

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1. A novice's running plan should include both walking and running. In the beginning, especially if you haven't had any training, you can't run too far, because the risk of injury is high and it's not good for your health. So take your time and you'll be able to make a lot of progress in a few weeks.

2. If you want to run for 3 minutes and 1 minute to walk, you can set the two times at the same time on the interval timer, and then clip the timer to your pants, it will vibrate or ring to remind you that the time is up.

3. If you are running for physical fitness, it is best to run three or four times a week for 30 minutes at a time, not only once a week, but for 2 hours at a time. Have a regular running schedule and take it gradually.

Middle-distance running is about keeping a constant speed in the process of running. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it is a 300-meter standard field, it is a lap, and in the last 200 meters, you have to use all your strength to rush forward, and you can breathe heavily until you cross the finish line. I will definitely get good results. Depending on your abilities, you should use the Even-Speed Run tactic:

With the exception of the acceleration run after the start and the final sprint, the race is basically run at a constant speed at a higher speed. Breathing MethodDuring long-distance running, the human body consumes a lot of energy and requires a large amount of oxygen, so it is important to master the correct breathing method. In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time.

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. 7. When running in the middle and long distance of "Pole" and "Second Breath", because the ** of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest stuffiness, breathing rhythm is disrupted, breathing difficulties, limb weakness and the feeling of difficulty in running again.

This phenomenon is called the pole". This is a normal phenomenon in middle-distance running. When, after the "pole" appears, you should continue to run with a strong will, while strengthening your breathing and adjusting your pace.

In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all uncomfortable sensations disappear, which is the so-called second breathing state. In the middle and long-distance running, due to insufficient preparation, abdominal pain is prone to occur, mainly caused by gastrointestinal spasms, at this time students must not be nervous, you can use your hands to hold down the painful parts, slow down the running speed, do a few more deep breaths, persist for a period of time, the pain will disappear. Or use the follow-and-run tactic:

Once you've started, always follow behind the leader or group and try to overtake your opponent in the final sprint to get past the finish line first. Satisfied.