How do you run a 1800 meter run?

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!

Otherwise, the force generated by your feet will be divided. If your leg muscles are good, you can choose to land on the ball of your forefoot, and if not, you better land on the ball of your foot! However, landing on the forefoot can save about 10 seconds!

Also, the stride of your feet must be pulled apart!

To find a breathing rhythm that suits you, be sure to warm up and stretch your ligaments. Breathing rhythm (mine is two inhales and one exhale, it's better to find your own breathing point). Your own rhythm is very important, and don't let the leader destroy your own rhythm.

But it is also not possible to fall into the first echelon. When Superman, you must be steady, not half-talked, running on the outside, cooperating with the same team, alternate running, and so on.

1. The preparatory exercises before running are head exercises, shoulder exercises, lunge leg presses, knee exercises, and leg raises.

2. Rhythmic running is to maintain a cadence and breathing within a certain distance. Such as 100 meters and 90 steps to complete.

3. Breathing generally adopts 2 steps and one exhalation, and 2 steps and one inhalation.

4. Don't be too fast at the beginning, run in the middle of the team (you can reduce the resistance of wind speed in the middle), allocate your physical strength, adjust your rhythm, and try to keep up with the rhythm of the leader, only in this way can you get the ranking.

Actually, it's nothing, it's just a lack of usual contact. When running in the middle and long distances, you should take a big pace, generally use two steps, one step, two steps and one breath, and do not drink water immediately after running. Good start.

If it's a 300-meter lap, don't run too fast, this lap is a warm-up, run in the bottom of the line, if the lead is too fast, run to the bottom, but don't be too slow to follow the one in front of you.

Accelerate from the second lap, don't add to the limit, it's Superman (more than the others), keep it until the third lap.

If you are energetic, start to rush at full speed from the fourth lap of the ground, if you are not physically strong, you can go to the last 200 meters on the track is 400, the method is the same as the above, the second lap is superman, and the third lap is ready to sprint (good sprint does not mean good long-distance running).

1.Upper body posture and arm swing movements.

Maintain a slightly forward or upright posture with your upper body. The head is naturally in line with the body, the abdomen is slightly tucked, the hips are sent, and the facial and neck muscles are relaxed. The swing of the arms also plays a role in adjusting the step length and cadence, if you want to exchange the legs quickly, the arms must swing fast; When swinging, use the shoulder joint as the axis and use the elbow force to do a natural swing back and forth.

The swing arm must be relaxed.

2.Foot movements, before the feet hit the ground, actively press down with the swinging leg thigh, and the calf swings forward naturally, and at the same time swings back to do the "scratching" action to land. Apply the heel to the ground, then transition to the full ball rolling landing. After the foot hits the ground, the ankles, knees, and hips should be quickly bent to complete the cushioning movement.

After that, push up thoroughly.

3.Breathe. To ensure the rhythm of breathing, three steps and one inhalation, three steps and one exhalation, to use the nostrils to inhale and exhale, to inhale mainly for gas exchange, each breathing cycle must be fully exhaled to ensure the required inhalation volume.

Before running, you can listen to ** relaxation, and if you are nervous when you stand on the runway, you can scream. Be sure to relax when running, and during the run, your hands should be held half-empty, don't clench your fists very tightly and don't clench your teeth to tighten your neck, that will only distract your power distribution, 4Push your limits.

When running in the middle and long distances, because the oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, breathing rhythm is disrupted, difficulty breathing, weakness in the 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.

Take a breath at a time. Lean forward.

When the breath can't keep up.

Take a deep breath.

Note: Many people don't breathe deeply.

Breathe deeply. Actually, it's a big breath.

Then exhale slowly.

Be careful not to fall behind at the beginning.

After the starting gun went off.

Be sure to rush to the top few positions.

It is better to keep 2 and 3 places.

Don't go for the first.

Because first place is the most stressful.

It is also the most tiring.

People who have not been trained are generally overwhelmed.

Always follow the second or third place.

Punch up while sprinting.

Outperform your opponents. Of course, the most important thing is that you must persevere.

Middle-distance running is all about perseverance.

I run on tiptoe when I rush to go.

After rushing out for about 60 meters.

Run on your heels. Know the last 200 meters or so to sprint.

Continue to switch to running on tiptoe.

You have to believe in yourself.

Persistence is victory.

Purely from my own experience.

Because I'm a person who works in the sports industry.

If you try it well. So be it.