How can you quickly increase the speed and patience of long distance running!! Urgent!!!

If you want to run fast, you need to practice, if you have the conditions, you can use some equipment to increase the strength of the lower limbs, such as weight-bearing squats, negative back frog jumps, these are to practice thigh strength, practice is explosiveness, like 3000 meters, this kind of thing is to put it bluntly, you can have a significant improvement in the project every day, as long as you are willing to practice 10000 meters, you can run! The method of running is very important, such as breathing, pace, rhythm, running posture, etc., like breathing is to run three steps and one breath, run three steps and one exhale, inhale as deep as possible, and the pace is as large as possible, so as to save effort, the running posture should be slightly leaning forward, and the knees should be sent forward when running, and the knees should be pushed out, so that the pace is big and fast, killing two birds with one stone! The most important thing about running is the rhythm, don't blindly chase the people in front of you, or blindly want to get rid of others, so that the technique will be deformed but you can't run fast and consume a lot of physical strength!

Run at your own pace, but don't be too slow and try your best to move forward. Another point is psychology! Sometimes I am often nervous, so that the muscles harden, I can't run fast, I don't have to worry too much about the high school entrance examination, as long as I run out of my own level, don't be nervous.

If you run with a flat mind, you will get good results! Believe in yourself! The above are all your own competition and training experience, I hope it will be useful to you!

I recommend that you do well prepare for exercise before running, especially your knees and ankles. Don't think it's 3,000 meters, but practice it like 5,000 meters or 8,000 meters, it will help you a lot with your patience. Moreover, you have to run to your limits every day, because when you compete with your opponents, you use more physical strength than usual, and your perseverance is the best thing to rely on.

The acceleration of the start of the 3000 meters and the sprint will create a sense of fatigue, which can only depend on your perseverance, but the constant speed phase in the middle can have room for improvement for a period of time, you have to increase the pace, so that you can not only speed up the speed but also save energy, but most people do not pay attention to this, you can practice more in your usual training. Relax and adjust your mindset before the game.

1. Increase the frequency of runningIf you only ran 1-2 times a week before, you can now run 2-3 times a week, or even 4 times. Increasing the amount of running can improve the cardiopulmonary capacity, and it is one of the effective ways to increase running speed. As long as you prepare mentally in advance, grit your teeth and persevere, you can clearly feel the improvement in running speed.

Of course, it's not a good idea to run 7 days a week, so give yourself at least one day a week a complete break. 2. Improve cadence In fact, cadence is the number of steps per minute. In general, regardless of height and weight, and how big the stride is, 180 steps per minute is reasonable.

When you increase your cadence, you spend less time in the air and run more efficiently, which is often lower than this for beginners, so increase your cadence. 3. Rhythm trainingFirst of all, let's first understand the rhythm running training, the simplest understanding is to maintain a relatively stable speed in the runner in a specified running distance or time. Its training goal is to effectively improve the muscle strength and endurance of the runner after a certain period of training.

Rhythm training helps to increase the runner's anaerobic threshold, which is essential for improving running speed. Most of the faster runners will be scheduled to do rhythm training at least once a week. 4. After each 400-meter sprint in sprint training, the body recovers by jogging 400 meters.

Start with 2-3 reps and gradually increase to 5-6 400-meter sprints.

5. Slope trainingSlope training is a great test for runners due to the need to overcome gravity. The length of the slope is between 100-200 meters, and the inclination angle is about 4%. Do 5-6 uphill runs in a row, and jog each downhill to recover your body.

Drill on the slope at least once a week. Celery.

If you sprint and pay attention to your posture, if you are 100, make a fist with your hand and center of gravity forward, be careful not to fall!The 1000-meter run is a middle running event. In our school, Honor is a compulsory test for boys.

Middle-distance running is about keeping a constant speed in the process of running. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it is a standard 400-meter course, it is two and a half laps, and in the last 200 meters, you have to use all your strength to rush forward, and you can breathe heavily until you cross the finish line. I will definitely get good results.

Constant speed running tactics: Except for the acceleration run after the start and the final sprint run, the higher speed is basically used to run at a constant speed on the way. Breathing method During middle-distance running, the human body consumes a lot of energy, and the need for oxygen is also large, so it is important to master the correct breathing method.

In the middle and long distance runs, in order to increase the amount of lung ventilation, the mouth and nose are used to breathe at the same time. The breathing rhythm should be matched with the running rhythm, generally using two steps and one exhale, two steps and one inhalation, or three steps and one exhalation, three steps and one inhalation. When breathing, be careful to increase the depth of breathing.

7. "Pole" and "Second Breath" During middle-distance running, due to the fact that the oxygen lags behind the needs of the body, when running to a certain distance, there will be chest stuffiness, breathing rhythm is disrupted, breathing difficulties, weakness of limbs and the feeling of difficulty in running again. This phenomenon is called the pole". This is a normal phenomenon in middle-distance running.

When, after the "pole" appears, you should continue to run with a strong will, while strengthening your breathing and adjusting your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all uncomfortable sensations disappear, which is the so-called second breathing state. In the middle and long-distance running, due to insufficient preparation, abdominal pain is prone to occur, mainly caused by gastrointestinal spasms, at this time students must not be nervous, you can use your hands to hold down the painful parts, slow down the running speed, do a few more deep breaths, persist for a period of time, the pain will disappear.

Or use the follow-and-run tactic: after the start, always follow behind the leader or small group, and strive to overtake the opponent in the final sprint and pass the finish line first.

There is also the movement of running: it is important to pay attention to the need to be relaxed and coordinated when running. This requires that on the basis of correct movements, the foot should be on the ground with the whole foot on the ground, and the knee bend cushion should transition to the front foot push. The upper body is straight and relaxed, and the arms swing naturally and powerfully.

It's hard to say, I'm 50 meters, I run 6 or 7 seconds without training, in the results, it's a full score, if it's counted as a 100-meter switchback, 200 meters = 7 * 4 = 28 seconds, this has something to do with talent, unless you train hard.

Let me tell you about my method, which is how I came back then. It's okay with the time, as long as you can stick to it every day. 400-meter track, jogging on corners.

Start sprinting on the straights, accelerate with all your might, and then jog down the next corner. This will improve very quickly. Run as much as you can every day, don't practice too much and can't get up the next day.

You don't have to get a full score for sports, what are you going to take the test?

Strengthening your leg muscles is essential, and if you're having a hard time running halfway, set yourself a small goal and encourage yourself to take things easy so you don't give up. It is also better to warm up before running, don't drink too much water before running, but don't dry your throat either. Don't follow.

Do long jogging and short acceleration runs often.