In March and April next year, we will participate in the 1,500m and 3,000m races in the city. So ask

If you don't get good grades, what kind of competition do you go to the city?

I was the champion of my school last year

1 I won the championship by grinding the gun in less than a month, and I usually don't run when I am killed, so I must be confident. A month is a long time. I prefer to go for a run before the last evening self-study, so I have to sacrifice dinner Running before running and then eating after running is not good for your health.

You have to run more than 1,500 meters, I prefer to run two kilometers, it's good for me. Think of each game as if it were an official competition. Breathing must have its own frequency, and I personally recommend two inhales and one exhale.

You can run about two steps. The stride length should be fast and large, and not biased to one side. You can practice more than a few times a day.

When practicing, you have to run by yourself, don't be with people, you will be distracted, and don't talk. That's all from my experience.

2 Practice practice and practice, but don't run too much until the first few days of running, 1,000 and a half is enough, and don't let your legs still hurt when you run. You can't get a good result in this way. Practice more of the starting sprint, tactics are very important

3 Half an hour before the run, you can eat a little calorie-rich thing, such as chocolate, don't eat too much, water can be moderate, don't drink too much. Take a few sips before running, save too much tension. Prepare for exercise before running, talk to classmates, just don't forget to check in and take a deep breath.

To be honest, tension cannot be relieved, and it is not normal not to be nervous before running. But as soon as the gun goes off and you start running, it will gradually calm down.

4 Be prepared to exercise and don't let your legs cramp Don't start running again and try to be the first, but don't go too far from the top spot. Don't crowd the queue, and when there are too many people, they will all be overtaken from the outer road. Have your own rhythm and don't be disrupted by others.

When running, know how to conserve your stamina and leave it for the final sprint. But don't get too far from the first. You can't just think about it and just want to run.

Don't let the first notice that you are with him, and when you are close to him, take your breath and feet lightly. Overtake him on the last lap while he's not looking. Also watch out for the people in the back.

It's just a tactic that I've used, it's not necessarily the same, it's about being improvised. Sometimes the one who leads from the beginning is the winner. Be agile.

This kind of adaptation has to be adapted.

5 Sprints mostly start on the last lap and sprint all out on the last straight. Don't think about anything.

There are still many things that cannot be explained, and you have to figure it out on your own. That's all I've experienced.

3000 has not run ......It should be about the same

The key depends on what type of competition you want to participate in, if it is a provincial competition, I advise you to give up, 14 and a half minutes in half a year, there is no way to break through 11 minutes, and it is definitely the bottom in the provincial competition.

Day 1: 2 x 800m; 4 x 400 meters; 2 x 200 meters; Jogging 1200 meters.

Day 2: Venue 5000 m (23 minutes).

Day 3: Do a little light strength exercise including zama, back pull, and dumbbells.

Day 4: 2000m; 4 x 200 meters; Relax 800 meters.

Day 5: 2 x 3000m (within 15 minutes); Jogging 800 meters.

Day 6: Strength exercises.

Day 7: 800 meters; 600 meters; 2 x 200 meters; Relax and jog for 3000 meters.

In addition, attention training, including upper limb strength, waist and abdominal strength, and hip small muscle group strength, can be done at rest or when the training intensity is low.

Precautions for long-distance running:

1. Step length cadence: In the game, you must maintain a stable step length cadence to enhance the sense of rhythm, the step length is about 1.7 meters, and the cadence is every second.

2. Breathe. Breathing method:

1) The respiratory rate is 70-100 breathing cycles per minute (including exhalation, inhalation and intermittent), and the depth of breathing is about 1 3 of lung capacity

2) Breathe through the mouth and nose at the same time, with the mouth half open, and exhale.

3) With your stamina, you can take two steps, one exhale, two steps and one inhale, and use one step one exhale and one inhale when sprinting.

4) When running to 1600-1800 meters, many people will encounter breathing poles, at this time, they must not be afraid, they must consciously strengthen the breathing rhythm and depth, especially to deepen the exhalation; Slow down a little at this point, but keep the pace on; In addition, strengthening training and preparing for running activities can reduce the uncomfortable feeling of breathing poles.

3. You can choose to sprint when there are 400-600 meters left.

4. The following game tactics can be used as appropriate.

1) Running at a constant speed: This is the most labor-saving way to run, but the results will be more average.

2) Follow Run: If your strength is close to that of your opponent and your speed ability is stronger, you can use Follow Run.

3) Lead running: It is necessary to have a good level of physical reserve and training, and good speed, endurance and control.

4) Variable speed running: The results will be poor, unless you have strong strength, it is not recommended to use.

5) Generally speaking, fast runners can follow the run and sprint; If you have good stamina, you can run ahead, throw off your opponent earlier, and have an advantage in the sprint.

When I was in high school, I was on the mayor's running team, and my best score was 10 points and 32 points, but I lost in the provincial sports city qualifiers, maybe it was related to the state, but in the face of two people who ran within 10 points, I couldn't get 11 points at all.

In the city games with average intensity, you should be able to get a ranking with about 12 points.

14 and a half minutes is already good, and you need to practice your breathing ability while practicing the strength of your upper limbs.

Tie sandbags to your legs, run and exercise with weights every day, and slowly you will feel different, but be patient, this is a slow effort, and if you keep going, you will win.