Is it better to train 800 meters in cold weather?

It is said that winter is the fastest time for physical fitness to fall However, it is said that cold weather does not consume physical energy better Because generally speaking, it will take ten minutes to adapt to the temperature No matter what you wear If you want to train better, you can only gradually increase the amount of training Run faster or run with weights Or try longer distances For example, if you run 800 with 1 and a half minutes, then try 1600 to run within 3 minutes Then run 800 Indented by 1 minute 20 There is also to run at a higher altitude But this is not realistic You must pay attention to the warm-up when it is cold Otherwise, it is easier to damage the muscles and ligaments.

The 800-meter run is an extended sprint event, and there are many training directions for the 800-meter run. Take Tsinghua sports students as an example, the key to their training is speed and endurance, and they put strength training.

As a safeguard. Their training is different six days a week, and they train speed training, strength training, interval training, coordination and agility training, variable speed running, endurance training, and cross-country running.

The following training can also effectively train us to run the 800 meters.

1. Speed training. The key to victory in all sprint races is to look at the final speed performance, and the 800-meter speed training is mainly to train the ability to accelerate in the continuous acceleration of the running and the fatigue of the vertical beat when running. Continuous Acceleration Training:

Let's train with continuous acceleration from 100 meters to 300 meters, paying attention to training.

When it comes to going from slow to fast, it accelerates gradually. Fatigue training: After we do high-intensity training, we will do sprint running training, and the sprint distance can be arranged between 50 meters and 150 meters.

2. Endurance training. According to research, aerobic training is most effective when our body's heart rate is maintained for another 10 seconds and 25 beats, so we can do endurance training for an 8,000-meter run when we are ready for warm-up activities, and then complete it in 30 minutes. Let it be followed by special endurance training, running 15,000 kilometers, to be completed in about 60 minutes, and third, strength and quality training.

Perform a bench press with a bench press that weighs 1.5 times the weight of your body, and squats with weights.

The weight of the weight should be twice the weight of your own body. The amount of training should be arranged twice a week, and there should also be a one-legged railing, a two-foot hurdle jump, and a supported leg raise.

Training. Fourth, special training. Dedicated land training refers to training that meets or exceeds the intensity of the competition, and can use repetitive running and interval training.

Repetitive runs: two 1,000-meter runs, two 600-meter runs. Interval Training:

Run three groups of 3 by 400 meters, no 100 meters to rest for about a minute, each group to rest for about eight minutes.

First of all, we must carry out the practice of repeated running, so that in the process of exercise, we will reduce the time of muscle work, which can adapt to the needs of muscle work, and we must accelerate in the process of running, we must do speed training, and then we must learn to breathe normally, don't be too nervous, we must exercise the acceleration after the start, when running on the way, the center of gravity of the body must be tilted inward, and we must speed up the speed of the swing arm when we run with the socks, and we must cooperate with the leg movements. Be sure to speed up the frequency.

Before the 800-meter run, you should first choose shoes that are suitable for Zhou Lingkuan, stretch your leg muscles in advance, learn to adjust your breathing when running, find the right power point, exercise the speed and endurance of the start, and improve your sprint power at the end.

Before running, we should do a good job of warm-up exercises, as well as the stretching of the body to do a good job of running, the key to running is to test the physical fitness, in the process of running on the bridge bend should slow down the speed adjustment, exhale the spirit and desensitize inhalation, to ensure the sprint demand.

I think you can stretch properly, improve your speed, master the running posture, adjust the rhythm of your breathing, and improve the core strength of your muscles.

From a psychological point of view, we must realize that 800 meters is a very basic physical fitness for ordinary people. In other words, there is no obstacle to the completion of this task as long as we want it in our hearts. Those who can't run 800 meters are often not physically exhausted, but psychologically afraid of difficulties, and they scare themselves to death.

Then in specific training, we should pay attention to the following issues:

First of all, if you run 800 meters for speed (and not fitness), then maintaining a constant speed is unlikely. Middle-distance runs are generally fast-slow-fast, unless the endurance is particularly good for 800 meters.

Second, it's important to know your own pace. You've tested it many times before, so you know your rhythm. If you don't understand, run again with your heart.

Just like a rehearsal for a performance, you have to know which section is the most difficult to stick to (the hardest for me is the 500 to 600-meter section, and after 600 meters, I sprint like a chicken blood). When it's time for the exam, it's good to "perform" at your own pace again.

Third, breathing, which this teacher should have taught, is generally three steps, one inhalation, three steps and one exhalation. Match the rhythm of the pace, don't rush, don't mess around, take a deep breath, use your nose.

Fourth, if you are running with multiple people, in addition to maintaining your own rhythm, you must also avoid being influenced by others. If the people together have a special speed, it doesn't matter if they can't catch up, anyway, we are not trying to compete for the first; If there is a speed similar to your own, try not to take the lead, and then overtake when sprinting; If everyone else is slow, let them enjoy your "800m performance".

Finally, (and I personally feel that this is the most important), take it easy, don't have psychological pressure. Focus on your body and movements, consciously swing your arms and raise your legs, and try not to think about anything else. Especially when you can't run, don't think about discouragements like "No, I can't run", "What should I do if I'm so far", or even think that I'm running, just tell myself, "I'm raising my thighs".

Defeat cowardice mentally, believe in yourself, and keep working hard to improve your (for you) long-distance running.

Insist on jogging by yourself every day (evening self-study or when it is) (no one forces you to run how fast, but don't stop) about 1200m.

As long as you can stick to it, I believe you will see results in about a month.

Let's talk about the strategy when testing:

When running, according to the different physical strength, it will naturally be divided into several echelons - good physical strength, medium strength, average, and slightly underwhelming. It will be more labor-saving to follow, not only because the leader can be the first to split the air and reduce the resistance for the students who follow behind. Also, when you are running, you will be more mentally focused because you have a continuous and trackable goal.

Long-distance running is a process of perseverance, when you follow the run, and find that the distance between the front (and your physical strength is the same as yours, or slightly stronger) is getting farther away. If you choose to slow down, then it will be difficult for you to improve.

Do you not exercise at all? It was too uncomfortable to practice running in the middle for the exam. Generally, it is not a problem to run 800 to reach the standard if you usually exercise, but it is difficult to practice when you run in practice.

It's the same, I'm in my third year of junior high school, we have to run every day, you're already good, we're 1200 meters