How to run a 1000 meter track and field

1.Leg strength: I don't know if your school has a gym, if you have it, you can use the equipment there. Most.

The good thing is to carry the barbell and do a squat and stand up. If you don't have the conditions, go to the playground.

Do a frog jump until your thighs are sore, and then start jogging. (Because.)

When you do a frog jump, your thighs are already very sore, and you can keep running a few laps and stamina.

Naturally, it will be practiced)

2 Breathing exercises This is done in conjunction with your running by taking a deep breath during your run.

Keep your breath shut and only ventilate when you know you're running out of breath (note that it's very sleepy.)

Difficult exercises should be understood to understand the essentials, so that the lungs can be trained and the tolerance of the lungs. ）

3 Mental exercises This is also an important aspect, because 1000 meters is a double of one's physical strength and mind.

Test. Others say persistence, and only those who run know that it is a feeling of being tired, so.

When running and practicing in normal times, it is 100 meters higher than the standard of 1000 meters, and these 100 meters are used.

Rush with all your might, and in the process of rushing, you can't hint in your heart that you must go all out to reach the end.

Dot. 4 Technical essentials First of all, don't panic at the start, just stay in the middle and front position, and don't rush.

The first one goes. During the run, gradually accelerate to the front. I add it at the time of the straight.

When you run fast, you can take a break and adjust it at the time of the corner (note that it is slightly). To keep it.

Power waited for the final lap to take the place.

5 Other Exercises must be persistent and must not be stopped. A few days before the game can be left without that.

It's best not to run, especially for the first day or two, take a hot shower and relax your muscles. in the game.

Half an hour before drinking two bottles of glucose solution (vials).

Wow. I'm 60 kilograms, you're too light, aren't you?

No more nonsense.

I ran the 1000 meters very well.

The main thing is to run on your toes when you run and follow others.

When you run, you don't get tired by looking at the shoes of the person in front of you.

Here's how I am.

Constant speed, don't be fast and slow, according to the characteristics of each person, you can use three steps and one breath (you can try it right away, see how many steps suit you), so it should be OK.

Start jogging, store energy, and finally exert energy.

There's no quick fix: Exercise more.

Pay attention to the rhythm of your breathing while running Inhale through your nose Exhale through your mouth Pay attention to your rhythm.

Don't rush with everyone at first. Distribute your stamina evenly. The last sprint is a fight. The results will be much better than usual.

Running is to run at an average speed without breathing as much as possible.

2014 1000 meters run latest scoring criteria:

1000-meter running test tips.

1. Preparation. Repeat without tire:

Don't get hurt, prepare appropriate clothing and shoes, warm up a little, and take two sips of water (don't drink too much).

2. Strategy (core).

There is very little skill to speak of at 1000 meters.

However, in addition to skill, there are many things that can be changed in strategy (from tactics to strategic heights in an instant). ）

Specifically, it is:

How to distribute the stamina and what speed to use at different times.

Whether you want to run after others and when to accelerate ......(More on that below) is it with people? 3. Follow people - the most common strategy.

Choose one that is a little faster than you (not too fast, otherwise you won't be able to keep up + consume a lot of stamina).

This approach often works.

Of course, the most fundamental thing is to choose the right object, otherwise it will lower your grade.

Fundamentally, I prefer to run at my own pace.

4. Speed arrangement.

Calculated according to the standard runway of 400 meters:

First lap – 1 minute and 10 seconds.

Lap 2 – 2 min 40 sec.

The last 200 meters can be won in 1 minute.

Here's my strategy:

1. It is very important to do some preparatory activities and warm up. You can also drink some glucose (this is a good strategy, although I haven't tried it, but I believe it will help you improve your grades).

2. Don't be nervous, because the fast heartbeat caused by nervousness will make your breathing rhythm disordered after running and affect your performance.

3. After the start, run with the large group, try to run in the position slightly ahead, but don't lead, and don't fall behind in order to save physical strength, it will be difficult to catch up later. It's best to find a partner who is slightly faster than you and follow him as closely as you can (in one school 1500m race, I ran in a certain formation with three other members of my class, and in the 70-man race, we finished in the top 10 and I ran fifth).

4. The rhythm is very important when running, not fast for a while and slow for a while. Control your breathing so that your breathing is even. Take a bigger step.

Try to run at the same pace throughout the run (I run 1,500 meters in about three-halfways as long as I run 1,000 meters, i.e. you can't slow down on average because of the distance) and a good rhythm will make you feel more relaxed on long runs.

5. When you reach the last 100 meters or tens of meters, you can sprint, which does not contradict the previous one, because this is the most critical time. If you don't have the strength to sprint, keep the same pace and stick to the finish line.

6. Don't stop and rest immediately after running, especially not lie down or sit down immediately. 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.

7. In addition, wear lighter running shoes during the race, it is best not to wear basketball shoes or board shoes, not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes, the most suitable is to wear a period of time, fit but not very worn out running shoes (long-distance running and sprinting are different, you should use your heel to land first, so you must not wear spikes).

If your physical fitness is not good, then insist on exercising, insist on running a few kilometers every day, and supplement adequate nutrition to improve your cardiopulmonary function. One of my classmates trained every day, and his 800m score went from unsatisfactory to good. For the sake of results, you can't be afraid of hardship.

I hope you get good grades, and I hope I provide the method of, thank you!

Don't run too fast in the first 400 meters, just use 40 or 50 percent of your strength. The second lap is to use 70 or 80 percent of your strength, pay attention to adjust your breathing, and when you feel tired and want to stop, don't stop, otherwise it will be difficult in the sprint. For the final sprint, step your thighs apart.

Be a little bit of speed for the first 100 meters, and keep your breathing organized, and stick to it until the end, and you'll do it.

Start running slowly to conserve stamina and sprint when you reach 900.