Exercise running, improve the endurance of a thousand meters to be fast, urgent

Brother, let me tell you don't want to be fast, the school has that kind of standard football field, you only need to run two laps around the track every day, 800 meters, run for a month, you must be very panting at the beginning, you run slowly, and then every day you will find that you will be more and more relaxed, after a month you run 3 laps, the speed is not what you deliberately force, and it is naturally very easy for you to reach it. When the time comes, you'll be able to pick up speed. As for me, I'm a senior, and this year, I like to play football and play as a striker, but because my skills are not very good, I can only improve my ability by running, non-stop running.

That's how it used to be. Now I can run very fast. It's not too fast, but I think it's enough.

In the 100 meters I ran 12.04 secondsAnd I can run non-stop for 90 minutes a game. It's just about practicing on your own.

Also, you say that your lung capacity is small, but in fact, the best way to practice lung capacity is not running, but swimming. However, the swimming conditions are relatively demanding, and high school students do not have much time. Every day when you are tired from reading, you go to the football field and run two laps, then three laps, and then accelerate.

It's fine, a month, two months, you're going to change. There is also a skill in measuring lung capacity. You take a deep breath until you can't breathe it out, but when you blow out, you have to blow slowly to lengthen your time.

Personal experience, if it is not right, I hope that netizens will forgive me.

Yes, this can not be rushed lung capacity is slowly improved, first insist on jogging long-distance running, improve muscle endurance, and when you have a certain endurance you can practice speed, you can run with weights. Oh, practicing errands is to be deformed, not very good-looking Upstairs I also play football Freshman year is okay It's just that the eyes are not good The reflection is a little lower.

Then practice sprinting, sprint ten times a day in 200 meters, and start to reduce your speed when you are in an official competition or exam, and then you will naturally have physical strength.

Everything is difficult at the beginning, insist on running every day and strengthening every day. It didn't take long for you to meet your requirements.

5 Running Intensity, Choose the Right Intensity, Improve Speed or Endurance to Get More Done with Half the Effort!

Endurance tips for long-distance running:

During running, the head should be straight, the shoulders should be flat, and the shoulders should be relaxed. The head should be facing forward, unless the round sedan road is uneven, do not probe the head, do not hold the chest, and look straight ahead; During running, the swing arm swings back and forth with the shoulder as the axis, and the range of left and right swing should not exceed the midline of the body, and the navel can be used as a reference point. The hands, wrists, and arms are naturally relaxed, and the angle of the elbow joint is about 90 degrees; During running, keep your neck to your abdomen upright, with your waist naturally upright.

Do not drive the dust up and down, left and right in the run, and pay attention to the relaxation and active operation of the hips. There should be a hip rotation movement, and the hip should move when the leg swings forward; During the running process, the thighs and knees swing forward vigorously, to the front, not to lift up, and try not to have too much lateral swing, which not only wastes physical strength but also easily damages the knee joint; During running, try to land your calves a foot in front of you, close to the midline. If the steps are not so big, you can be smaller, but the feet should be more than straight forward, not valgus; Pay attention to the rhythm of running and breathing, you can refer to these two breathing methods:

Step by step, step by step, step by step, and by step, step by step, step by step, step by step

Follow the run: Master the rhythm of running on the way, lean forward slightly, don't run upright, your endurance is good, it's best to run with the first place, breathing rhythm, two steps, one exhale, two steps and one inhale, during the running leg elevation, the step is bigger, and when it comes to the final sprint, the step is smaller, and the frequency of the exchange between steps is increased, you can do fast high leg raises, which will improve your speed.

You're a little bit bad, I'm 14 years old, 1.76 meters, 70 kilograms, 1000 meters, 3 points 21

1. Warm up fully before training.

As with any sport, we should warm up well before running. This slow warm-up will allow your body to better adapt to the high-intensity training that follows, and it will also improve your running performance later on. The warm-up is to stretch your neck, shoulders, arms, waist and other muscles properly.

2. Replenish enough water.

Drinking too much water before running is of course bad, but dehydration is not allowed. Not having enough water will cause your body to enter a state of fatigue early when running, and your natural endurance will decrease.

3. Appropriate gap training.

Interstitial training is a great way to improve your running endurance, starting with a 30-second sprint, then slowing down or jogging for 3 minutes, then sprinting for another 30 seconds, and so on 5 times. As your stamina and cardio improve, so will the distance you can sprint.

4. Maintain a good mental state.

Running, like lifting weights, is not only physically exhausting but also problematic if you're not in a good mental state. If you want to maintain a good mental state, listening to ** is a very good way.

5. Make sure the posture is correct.

As mentioned at the beginning of the article, the posture of the movement will affect your later development, not only the posture but also the way you breathe.

The ideal posture should be one like this: eyes looking straight ahead, chest up, shoulders back, hands in fists, neck and arms relaxed, and as for breathing, it is not necessary to say how to do it, the key is to maintain a consistent rhythm and be as smooth and lasting as possible.

6. Choose the right equipment.

Good sneakers and sportswear can make you feel more comfortable while running and can also improve safety. Especially shoes, if the shoes are not suitable during long-distance running, the damage to the feet is very large.

7. Set a small goal.

Whether it's lifting the iron or doing something, you should set a small goal for yourself, because with a goal you can better adhere to it, of course, this goal should not be too far away, you should take it step by step.

The breathing action that is answered correctly when you return from running is as follows:

1. Breathing method.

1) Respiratory rate and depth: 70-100 breathing cycles per minute, (including exhalation, inhalation and intermittent), breathing depth offside lung capacity 1 3

2) Breathe through the nose and half-open mouth at the same time, in which exhalation is the main thing, and only full exhalation can ensure the required amount of oxygen.

2. Breathing rhythm.

1) Two steps and one household, two steps and one suck.

2) One and a half exhales, one and a half inhales (three steps to complete a breathing cycle).

3) One step at a time to exhale and one step to breathe in (adopted during the sprint).

3. Overcome the breathing pole.

1) Recognize that breathing poles are normal.

2) Don't mess with the rhythm of breathing, consciously increase the depth of breathing, especially the deep exhalation.

3) Adjust the running speed appropriately, you can slow it down slightly, but don't disrupt the running rhythm.

4) Before running, it is necessary to prepare for activities, so that the nerves of internal organs can be raised to a certain level of excitement, and the body can better adapt to strenuous exercise.

5) Improve the training level, that is, to strengthen the usual long-distance running practice.

In addition, you can take the following methods when training.

1. Keep running.

Run 8-10 km at 85% intensity.

2. Repeat the run.

Run 5-7 1000m sprints with a 10-minute break.

3. Intermittent running.

6*800 meters, jogging 200 meters between each two breaks.

4. Variable speed running.

The curves are fast and the straights are slow, about 8,000 meters (20 laps).

4 ways to run 1 or 2 times a day, but be sure to stick to it.