I was a poor runner, but this time my classmates asked me to run 100 meters. Thank you!

100 meters does not require speed, but also need a certain amount of endurance, you can jog when you have time, speed can practice lower body strength, standardized running movements are also very important.

One word: practice.

Two words: fierce practice.

Three words: practice well.

Finally, if there is a good way, then everyone is Liu Xiang!

Drink some Red Bull. I drank the Red Bull 1000m during the exam, and I ran down, and it was absolutely effective to get up and practice every morning! Wish.

Running is the best exercise one can take, it can raise cholesterol, reduce the risk of blood clots, and exercise your lungs that are often idle by 50%.

The way to do this is to keep up with the fastest student. That is, to run with the same frequency as him. It will be easier.

You can take a look at some of the footage of the sprint race and analyze it.

Combine the frequency of your arm swing with the frequency of your leg swing! The speed will come up!

Run a little bit every day, and then slowly add up.

You probably have no experience, 20,000 meters is very different from 10,000 meters, although it is related to each person's physique, but it is certain that if you run on an empty stomach in the morning, no matter how good your physique is, you will also experience hypoglycemia (the body is weak and has no strength - this has nothing to do with endurance) at 15 kilometers away, and almost at the same time there will be a severe lack of water, if you don't bring your own water, it will be very bad - the 10,000-meter athletes in the track games do not drink water, but the marathon runners must supply water along the way, this is the reason. Of course, if you ask people who have run marathons, their biggest regret is not that they don't have water, but that they didn't bring something to eat, and the feeling of low blood sugar and hunger is more prominent.

In addition, long-distance running of more than 15 kilometers, non-professional people may cause joint cartilage damage (knee joint, heel, ankle joint, etc.) and muscle strain, the former is very difficult to get good (generally no exercise at least a few months, say no exercise, in fact, you can't do it if you want to exercise), generally, the greater the weight, the more likely it is to be injured. If it does appear, the accumulation of the previous exercise will basically be reimbursed.

As a result, non-professionals generally don't practice so much, or don't do it consecutively.

If you have to do it, choose professional marathon shoes and appropriate clothing. Shoes may be more expensive (the cheapest is the domestic dowin, but also about 200), the choice of clothing, to ensure that there will be no sweat rubbing the body and cause sassafras, generally more than 5000 meters, inappropriate clothing will have a feeling, running 10000 meters, the root of the thigh sassafras will cause several days can not run. Of course, people with a very thin body type have little trouble in this regard, and people with a fat body (especially those with thick thighs) can hardly buy suitable shorts, depending on your specific conditions.

In short, I advise you to be cautious.

How long do you run 54 km?

Running 20km shouldn't be a big problem for you, just do it if you want to! That's what Nike's advertising slogan says, just do it! Hope you succeed!

If you don't exercise regularly, don't run all at once. Run properly.

Just keep your usual rhythm.

In fact, it's just a matter of running more.

It was best to accumulate experience while running.

Dear landlord.

Breathing patterns are matched to running speed.

Let me tell you, I am a member of the school's track and field team, and the teacher will train us every day, but it is very professional! The trick is probably this.

1.Dash. Some time ago, you can take a smaller step, swing a little faster, and raise your thighs to about 20 meters, swing your arms past your chin, and your steps can be exaggerated. In the sprint, the state is the same as in the first 20 meters.

2.Running. Generally, the first half of the lap should be larger, with the arms swinging over the chin, accelerating to the first 70 meters of the sprint, and finally crossing the finish line with small steps.

In addition to the above tips, the main thing is to do some exercise. Here are some tips for connecting the leg muscles, effective workouts for running.

1.Jump into the bunker.

Jump in the bunker. Be careful not to support your knee with your right hand for each jump, squat down as far as your hips as far as possible, and force your forefoot on the ball of your forefoot. At least 30 times per round, at least 2 times per day.

2.Practice high jump more.

3.Find a ladder with the forefoot standing at the edge of a step with the back foot in the air, then tiptoe up and down on the forefoot at least 50 times per round, at least 3 times a day. Note a slight pause when standing on tiptoe.

The swing arm amplitude is fast, and the pace is naturally fast. When running, it is synchronized, as long as the hand swings fast, the running is naturally fast, sprinting is not labor-saving, usually run to the end in one breath, do not 'leak' halfway