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Anonymous users2024-02-15Before:Running:After:
The main energy supplement is best to eat something that is easy to digest and absorb. But don't be too full before running, it should be 2 hours after eating. There is also persistence, as long as you can stick to the limit.
It feels like gliding. It is necessary to do three exhalations and three inhales. Long-distance running is a very good sport for the body, but if you don't master some skills, it can make the body in an extremely tired state, so you must prepare for activities before long-distance running, and mastering your breathing during running is the most important.
Long-distance running is best in four steps and one breath Long-distance running is an aerobic metabolic exercise that participates in the circulation of major organs of the human body, especially the respiratory system. During running, the body's demand for oxygen is constantly increasing, and in general, it is advisable to take four steps and one breath, and try to maintain this rhythm as much as possible. In terms of breathing mode, it is better to inhale through the nose and inhale with a mixture of mouth and nose.
At the beginning of long-distance running, because oxygen** lags behind the activity needs of the muscles, there will be heavy legs, chest tightness, wheezing and other phenomena, especially people who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters, or stop running if you feel particularly unwell. After the run, you still have to walk a few hundred meters Some people sit down and rest immediately after the run.
Don't stop to rest immediately after running. 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. Meter long run, the same as the above, the same before the run, don't be too fast when you run, you can't hold on.
You have to follow people who are about the same strength as you. Don't rest after running.
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Anonymous users2024-02-143,000 meters, about one minute and twenty seconds per lap, if you have this result, you can directly ask your coach about the technique, and then it is endurance training.
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Anonymous users2024-02-13This year, you should practice your stamina!
Run the loop three times a week, and it's best to start in 21 minutes and finish it in 19 minutes and 30 seconds after three months!
Stretching ligaments and legs can increase stride length, high leg lifts, and running to increase cadence. Next year, you can practice with variable speed running. 300 meters run 200 meters walk 100 meters (equal time) two laps per set, each run 4 6 sets, the interval between sets should be less than 100 seconds!
Two months before the race, there will be five ring road runs (twice a week).
8 days before the race, run 8 rounds, eat high-protein food, and rest for 2 to 3 days.
After ten sets of variable speed running exercises, take a good rest for a few days after eating high-sugar foods. It can make the glycogen content in the muscles skyrocket to 2 times as before.
The training plan given to me by a friend of the provincial team (basic training period, 5000m training plan): >>>More
A long-distance run in every high school school.
There is no same distinction, the same high school, we have 7 middle schools (3000 meters for men, 1500 meters for women) 2 middle schools (2000 meters for men, 800 meters for women) 1 middle school (2000 meters for men, 1500 meters for women, and 5000 meters for men) Usually girls are half of the boys, and when they finish their studies, it is 4 + 1 (4 fixed + 1 specialty), so if you run for the exam, there is no big need, just run 2000, if you have nothing to do, As long as you stick to it every day, you can run as much as you want. Personally, I recommend that you run 5000 to practice your lung capacity. >>>More
First of all, you need to understand your own physical condition. How to understand your physical condition, it is recommended to trot for a while, and then stop immediately if you feel uncomfortable, if you are not uncomfortable but tired, then slow down and continue to run until you don't want to run at all or can't run. If you feel uncomfortable, it is not recommended to practice for a long time, and if the second situation arises and you are very tired and tired, you can start practicing. >>>More
If your track is a 200m lap, the pace of each lap can be as follows: >>>More
The most important thing is breathing, you had better choose the method of three steps, one exhale, three steps and one vomit, you can do the following preparatory activities before running: jog first, run your body hot, then pull the ligaments, if you have more time, you can also kick your legs, but don't let your body cool down! Your swing arm is also very important when you run, especially in corners, the left hand swing arm amplitude must be small, the right hand must be large, the foot must not run into an inside eight and an outer eight, keep your feet parallel! >>>More