How to reasonably allocate to run the 800 meter full course

The specific method is: no matter how the situation changes on the field in the competition, and no matter how other team members run, they "go their own way", and complete the whole run according to the rhythm of their own training: "rush to run - relaxed run - even acceleration run - speed maintenance run - sprint run".

The first paragraph: grab the position to run, pay attention to one: the word "grab". When you hear the starting gun, try your best to rush ahead to get in a good position to avoid being blocked or disrupting the rhythm of the run, and then move on to the next rhythm and adjust your running speed.

The second paragraph: relax running, experience one: the word "loose", this section of relaxation running should pay attention to psychological relaxation and physical relaxation.

Psychological relaxation should be done to put down the burden, travel lightly, eliminate all kinds of selfish thoughts, strengthen self-confidence, and devote yourself to the test in a relaxed and happy mood, the psychology is relaxed, the nerves are not tense, and each action will be controlled and coordinated by the cerebral cortex, and the skills and tactics can be reasonably applied, and a good sense of rhythm can be established. Physiological relaxation mainly refers to the relaxation of muscles in various parts of the body. The flexibility of the muscles and joints and the coordination of the whole body force are greatly improved, which accelerates the formation of motor skills and improves the quality of completing technical movements.

In this way, the internal force consumption will be reduced and energy will be saved. In this way, the ability to maintain high-speed motion is prolonged, and the most "economical" and rational use of one's own energy.

The third paragraph: run at a uniform speed, grasping the word "plus". Relaxation reduces the amount of excess movement force in athletics techniques, reduces energy expenditure, and creates a favorable economic basis for increasing running speed.

The right pace is the key to creating a performance in the kilometer, and if the speed is too slow, it will affect the normal pace of the second half of the race. In the case of easy and relaxed running, gradually speed up the swing arm, speed up the cadence, deepen the breathing, evenly increase the running speed, and gradually increase the running speed to the maximum load that you can contract. But be careful to avoid sudden acceleration.

The fourth paragraph: keep the speed running, pay attention to the word "bao". This paragraph is a key paragraph for improving athletic performance.

The ability to move at high speed should be maintained until the end line is crossed. In the training, students are emphasized to encourage themselves, build self-confidence, and give positive hints to themselves, such as "I feel that I ran easily, I did not slow down at all, I always have sufficient physical strength, and I have the strength to create excellent results".

The fifth paragraph: sprint, emphasizing the word "rush". At this point, the athlete is already fatigued, and he or she will not be able to maintain his running speed.

But this is the critical moment when victory is in sight and excellent results are achieved, so you should take a deep breath, shout, encourage yourself, lift your spirits, mobilize your whole body, and maximize your ability to sprint in the final stage. At the same time, lean forward, speed up the swing arm and cadence, strengthen the swing arm, swing the leg and push back, and rush to the finish line quickly with strong perseverance.

Start a little faster, but don't try your best, and speed up one or two laps after that! ~

75% of the pace of the first lap, generally maintained in the middle and upper reaches of the team, the end of the first group; On the second lap, I started to catch up, and I rushed at 85% speed. At the end of the second lap, it is best to reach the middle of the first group; In the third lap, maintain the speed, adjust the breathing, and continue to catch up, the speed can remain the same; With half a lap remaining, he sprinted with all his might and grabbed the first place.

Here are a few key points: the first lap does not need to be rushed, the leader not only consumes physical strength, but also has greater psychological pressure; Follow the people, the reduction of resistance is not a little bit, pay attention to the run; On the third lap, you must hold on to the speed, you can not speed up, but it is better not to slow down.

1000 Meter Run Test Tips:

The first is to prepare well for the event – this is very important! It is also the most easily overlooked by most candidates.

The second grandson skate is to avoid rushing after the start, keep running at a constant speed throughout the whole process, and finally sprint with all his strength for about 100 meters.

The third is to pay attention to the rhythm of breathing and take deep breaths rhythmically.

Haha, I finally had a specific question

Girls, right?

It is not difficult to increase 800 by 15 seconds in a short period of time, and there is no need for psychological pressure

Here's how:

1. Do a certain amount of running every day.

Jog for at least 20-30 minutes a day, starting with no speed required, but never stopping in the middle to change to walking (15 minutes if it's too difficult at first).

What you lack most now is endurance, so be sure to get a certain amount of exercise every day And in running, if you stop, the effect will be lost by more than half, so be sure not to stop

2. Do some jumping training a little.

Frog jumping, touching high jumping, 20 groups, three groups each.

As for the distribution of stamina:

1. Be sure not to run too fast when you first run

I used 1 once'30 A lap of speed at a constant speed of 800 (that is, three minutes to run the whole distance), at the beginning, I was surpassed by many classmates, but within 100 meters, one by one began to lag behind, so you must not run too fast at the beginning, otherwise you will soon have no physical strength! That's the most important thing!

2. Run at a constant speed in the middle.

The middle 600 meters run at a constant pace, and you can experience the speed while practicing and find a suitable speed

3. The last 50-100 meters sprint.

Be sure to sprint at the end, the finish line is just around the corner, run as hard as you can!

Constant speed is the most important, not too fast and not too slow, pay attention to the rhythm of breathing, generally three steps and one breath! Stride length! There is a noticeable acceleration in the last 100 meters, with 70-80 percent for the first 700 meters and 90 percent for the last 100 meters.

800 meters stamina allocation:

1. Warm up, warm up within 10 minutes before the first day of running. Take deep breaths 3 to 5 minutes before running.

2. Start and listen to the password.

3. Maintain a constant speed in the first megascale circle, as long as it is not too far behind the first place. Physical exertion is up to forty percent.

4. Slightly speed up on the second lap and sprint for the last 200 meters. In the first 200 meters of the second lap, 25 percent is consumed, and 25 percent is consumed in the last 200 meters.

5. You can listen to ** relax before running. Choose running shoes that are comfortable, lightweight, and have a lot of friction. If the field celery is poor, choose a sole made of foam-like material.

1. Usually run 2,000 meters every night, mainly to practice your endurance and breathing, you can jog, practice for a month, you can run 800 meters in three minutes.

2. Sprint for the first 200 meters, with 85% of the force. The first 300 meters in the middle 500 meters are a little slower to maintain physical strength, and the 200 meters are a little faster. Then the 100 meters were a little faster, and the last 200 meters were an all-out sprint.

3. Don't eat half an hour before the test, eat bread and milk in the morning, add some glucose or Red Bull. Red Bull only needs to drink one-third of the bottle, and if you have glucose, it is better to drink three. Eat some chocolate before running, warm up, warm-up exercise is very important, you can get into the sports state by yourself, you can improve your running speed.

4. Pay attention to adjusting the consistency of breathing and pace, it is not easy to get tired, and you can improve your running speed.

I hope this is useful for my personal experience.

When running, use two inhales and one exhale to reduce fatigue.

The first 50 meters of running should be grabbed The next 50 meters of stride to maintain speed, after running 100 meters, start to run 100 meters at a uniform acceleration, and then stride to hold, taking the 400-meter standard track as an example is to keep the curve, accelerate in the straight, pay attention to the breath is two breaths and one exhale. Lean forward as you accelerate, throw your legs off as you hold, and take as long strides as you can. But don't waste too much physical strength for the sake of strides, and adjust the size of each step appropriately.

Lean forward during the hold phase between 600 and 700 and don't deliberately accelerate. Use your body to lean forward to naturally accelerate or hold. In the last 100 meters, start to accelerate and throw your arms hard.

Arm flicking is very important. You can get up in the morning and practice, because there are not many people who want to throw their arms hard for another 100 meters after running 700 meters. You have to know when to throw it hard.

Follow this method to practice a lot, and become familiar with the natural use of it.

Don't exercise in the morning 3 days before running, ensure rest time, and pay attention to your diet. What to eat can be found online. Don't drink too much water before running.

The key to running 800 is to look at your physique, if you have a good physique, you can accelerate the whole process, otherwise you can choose a constant speed, and run with all your strength in the second lap.

Warm up, 10 minutes before running. Take a deep breath 3 to 5 minutes before running.

Start and listen to the commands.

Maintain a constant pace for the first lap, as long as you don't lag too far behind the first place (the first place is also a constant speed, if the first place is accelerating, then you can run at a constant speed). Physical exertion is up to 40 percent.

On the second lap, we picked up a bit of speed and sprinted for the last 200 metres. In the first 200 meters of the second lap, 25 percent is consumedThe last 200 meters consume 35 percent.

You can listen to ** relax before running. Running shoes can choose comfortable, lightweight, frictional (the top of the foot, especially the front foot surface, the last 200 meters of tiptoe sprint) The material is best Oxford, if the field is earthy, choose a sole made of foam like the same.

Don't just sit on the ground to rest after running, just sit down and rest slowly.