How to run 3,000 meters, and how long does the average person run 3,000 meters?

Hey.. Wear sneakers on dirt roads, don't wear spiked shoes.

At the beginning, everyone is full of energy, and you must rush faster, but you don't want to be too fast, the first lap is good to follow the third group, but the speed must be stable, and the second lap can catch up with the second group, because everyone's momentum has passed, and the third and fourth laps will run on the way At this time, sports students already have a great advantage You should generally go out of the station and overdraw your physical strength But slow down and don't be too slow Try to follow The fifth and sixth can basically get through the bottleneck The last lap and a half will completely depend on yourself Try to speed up The last 200 meters and then sprint with all your might....Personal opinion Good luck!

At that time, I didn't think so much, and I didn't have psychological preparation, I only thought about what the physical education teacher said before - track and field competitions must have three hearts: determination, confidence, perseverance, first of all, we must make up our minds, only think about the goals we want, and we will move towards the goal wholeheartedly, and then we must maintain confidence, believe that we will be able to do it, and finally we must have perseverance, persistence is victory, pay attention, as long as you hold on to it, you are the winner. The competition is not to compare with others, but to compare with yourself, refer to the previous time and then break through, and have these three hearts in life.

After a lap, my mind became blank, as if I wasn't moving mechanically, and then I started to accelerate on the last lap, using the maximum energy I could generate to accelerate and run with more amplitude, and there was only one thought in my mind: I want to reach the end! Come on!

In this way, I ran 3,000 meters, and many people gave up halfway, some because of the sudden change in the weather and the rain was falling. Some of them can't hold on. After the 3,000 kilometre run, I felt a sense of solidity in my heart because I did it.

Therefore, there is nothing in the world that cannot be done, only the unthinkable. Believe you can do it!

If you don't have professional training, it's all nonsense.

Let's bite the bullet, the hardest thing is the first 1000 meters, the front has passed, and the back has run casually.

It's best to land on the ball of your forefoot, and the pace depends on your personal habits.

Try not to open your mouth to breathe, especially earth. Dirt dirt dirt road.

Try not to breathe through your mouth, and strive to do three steps and one breath, as long as you soak it, depending on your own condition If you can slowly increase your speed, you can't just insist on finishing

It takes about 12 minutes for the average person to run 3,000 meters. Tips for long-distance running:

First, after the start, we must strive to seize a favorable position.

2. Run near the inner protrusion and run on the inside.

3. Adjust the rhythm of running reasonably.

Fourth, we must persist in running with tenacious perseverance, strengthen the depth of breathing, and adjust the running speed appropriately.

Fifth, use the lead, follow or variable speed running.

Sixth, it is best to run in the first place when the wind is headed.

Two or three. 7. Rational distribution of physical strength.

8. When grabbing positions and overtaking, we must pay attention to safety and avoid violations.

9. Grab the road and run into the route. Don't overtake your opponents on corners, and once you're in a corner, try to run along an inside side.

10. You can enter the sprint run in the last 150 200 meters.

Ten. 1. Leave the runway as soon as possible after crossing the finish line to prevent collision to avoid injury, and you can't sit down and rest immediately.

The average person runs for more than 12 minutes, and 20 minutes may be, mainly because it is too far, and those who rarely exercise will be weak when they run to one or two thousand meters

It takes more than 12 minutes for the average person to run 3,000 meters.

One. Basic concepts.

The 3000m obstacle course is a combination of long-distance running and obstacle jumping. There are five railings on the runway, including a pool at the fourth railing. There were 35 obstacles to be crossed, seven of which were over the pool.

Two. Basic Information.

1.A competition in which you can run over a certain obstacle on an athletics track. It requires not only the endurance and technique of long-distance running, but also the ability to jump over obstacles and pools.

2.Obstacle running was first included as an event at the 2nd Olympiad and is divided into 2,500m and 4,000m. Only the 2,500-meter steeplechase was held for the third edition.

Three. Hurdle technique.

1.Hurdle method.

Basically the same technique as the 400-meter hurdles. Due to the large distance of obstacle running, the number of times to cross the obstacles, the crossbar of the hurdle is wider than the steeplechase board, so the starting point is closer than the 400-meter hurdle (generally 150 cm to 170 cm), the starting angle is slightly larger, and the height of the body is slightly higher.

2.Embark on the jump method.

After taking up the span, step on the obstacle hurdle with swinging legs, bend the knees to lower the center of gravity of the body, and quickly kick off the 3000-meter obstacle course with the obstacle hurdle at the moment when the center of gravity of the body moves over the fulcrum, and continue to run forward with the other leg.

Hurdle method. "It is quick to cross obstacles, but the technique is more complex, the physical exertion is large, and it is difficult to master. "Embark on the jump method. "Although it is slow to cross obstacles, the technique is simple, saves physical strength, and is easy to master, especially when the field is wet and soft in fatigue or rainy days.

It takes about 20 minutes.

1. Do simple warm-up exercises before running, some people are not used to doing warm-up exercises, and you should do a warm-up and relaxation exercise of your feet before running. Since running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.

2. The best three-meter run is four steps and one breath, and the three-meter run belongs to aerobic metabolic exercise, which participates in the circulation of major organs of the human body, especially the respiratory system. During running, the demand for oxygen in the blind bush of the human body is constantly increasing, and under normal circumstances, it is advisable to take four steps and one breath, and try to maintain this rhythm all the time. In terms of breathing mode, it is better to inhale through the nose and inhale with a mixture of mouth and nose.

3. At the beginning of the 3,000-meter run, because the oxygen ** lags behind the activity needs of the muscles, there will be heavy legs, chest tightness, wheezing and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters, or stop running if you feel particularly unwell.

4. After running, you have to walk for a few hundred meters, and some people sit down to rest immediately after running for 3,000 meters. 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.

The 3,000-meter run is mostly a matter of endurance and strength. You have a foundation, and it's relatively easy to recover.

Start with waist and abdominal strength and shoulder endurance recovery.

Specific method: sit-ups 40 in a group of 3 sets and push-ups in a group of 25 in 3 sets.

Hula hoop 5 minutes in a group of 3 sets of static support The action is the same as push-ups, but you don't need to do it, just crawl, the key is that the waist can not be loosened 3 minutes in a group of 2 sets.

In addition, there are other methods: such as supine leg raises, supine leg raises, seated leg curses, and two-end lifts.

Then there is the overall quality of the lower limbs: strength and endurance.

1. Weight-bearing high leg raises and high leg raises. Find a barbell or sandbag to quickly raise your legs and increase your overall thigh ability. As for the high leg raise, it goes without saying.

This is to enhance staying power). 45 seconds in a group of 3 sets (At the end of each group, run 200-400 meters at the fastest speed.) (A very effective method for power and speed).

2. Kick and run. Find a wall or parallel bar, hold it with both hands, and the body is at an angle of 45-60 degrees to the ground, quickly exchange and raise the legs, pay attention to the support legs must be straight, and lift the legs as far as possible.

3. Variable speed running. Full speed on the straights, jogging or walking on the corners. 600-800 meters is a group of three groups.

4. Run with weights. Tie sandbags or wear sandbag vests and jog for 2,000 meters.

5. Stretching of the front, side and back ligaments of the thigh. Not flexible, not either!

6. Mixed practice of fast running and endurance running. Run 800 meters at full speed, jog 3,000 meters after a break of no more than 5 minutes. (The purpose of this is to strengthen endurance and the ability to resist extreme phenomena).

7. Frog jump and duck walk. You should have done this, generally after 15 meters the thigh begins to ache strongly, and the limit phenomenon of middle and long-distance running is the same, so you have to train regularly to quickly enhance your thigh endurance.

8. Lung capacity training, which you can strengthen and recover by holding your breath, swimming, diving, or putting your head in the basin.

9. Jogging or running at a medium speed. This requires patience. Because you are going to run 3000, you must run about 5000 meters in a jog or moderate speed, which can strengthen all aspects of your functions.

Status adjustments:

1. Step by step. Don't overdo it when you start recovering, and it's important to relax after training after warming up.

2. One week before the race, large-scale exercise is not recommended, mainly jogging and flexible stretching.

3. There are about 30 days left before the competition, so that means that your training is divided into four stages: low-intensity, multi-repetition phase 7 days High-intensity, low-rep 8 days High intensity, high reps 7 days Low intensity, high reps 3 days The rest of the time is mainly jogging and flexible stretching, which is also pre-race preparatory training. The amount and number of times should be reduced, so that there is no obvious fatigue after training.

In addition, it is necessary to take a day off after 5-6 days of continuous training, and it is best not to take a bath every day, generally about twice a week. No showers for three days before the game.

Eat more protein and sugar foods in your diet. Eat less greasy things during training.

That's all I can help you.