I usually run 400 meters at 1 20, and in two days I will have the school sports meeting, how to impr

There are still two days left that can no longer exercise significantly, and it should be an adjustment period. If you talk about the solution, you can only do it technically, and there is no way to do it in terms of physical fitness.

Tip: Depending on your ability, you should use a constant speed running tactic: with the exception of the acceleration run after the start and the final sprint, run at a constant speed at a higher speed along the way.

Breathing method: During the 400-meter run, the human body consumes a lot of energy and requires a large amount of oxygen, 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. "Pole" and "Second Breath" When running to about 300 meters, due to the ** of oxygen lagging behind the needs of the body, there will be chest stuffiness, breathing rhythm is disrupted, breathing difficulties, weakness in the limbs and the feeling that it is difficult to run anymore.

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 starting, always follow behind the leader or small group, and strive to overtake your opponent in the final sprint and cross 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.

Good luck!!!

The growth of sports performance is not an overnight thing, but a combination of hard training and scientific training plan, it is best to carry out some restorative exercises in the 3 days of the competition, and it is not suitable to carry out large amount of training.

Take three steps and take one breath, try to increase your speed, and run at a constant speed.

The most important thing to run 400 is to practice 600 meters, as long as you keep practicing every day, you will definitely succeed!

If you have two more days, you can't do a lot of exercises, and now you can only practice technique. The technical upstairs said, I won't repeat it

260 meters in front and 160 meters in the rear.

Haha, I'll tell you this, in fact, it's quite difficult to run when you participate in these two competitions, I have a deep experience, because it's not like 100 meters can be fierce and don't care about anything, but 200 meters can always maintain 100 meters of explosive power is not willing, 200 meters when running, you have to choose a suitable speed rush at the beginning, remember that it is suitable for your speed rush, not slamming, or taking out 80 to 90 percent of your strength to rush, and then keep this speed rush, the results will definitely not be bad, As for the 400 meters, you remember, you don't have to rush the time when you start running, don't be in a hurry, you just run behind you, a total of 6 to 8 people on the track, you just follow the first and second runners, keep following, don't be thrown too far, just keep following, and finally there are 100 meters to sprint, you have to make sure that you don't be thrown too far by the 2 people in front, keep your strength, rush in the last 100 meters, and there is no strength alone, you have recently run a thousand meters every morning, and you also run a thousand meters at night, It is to go around the playground 2 and a half times, remember, not to let you jog, let alone walk, you must keep running at a speed, a thousand meters is too much, you can run 800 meters, and then speed up day by day, remember to keep running at a speed. Don't be fast, then run slowly, that's useless. The two items you participated in are really not very easy to run, and I personally think that 100 meters and 800 meters and 1,000 and a half are relatively easy to run.

When I was in school, I used to run 800 meters and I was very fast. What about our school's record, 2 minutes and 21 seconds. Then they asked me to run the 200m and 400m, and I found it difficult.

I have practiced sports for several years, and I tell you from my personal experience that if you want to speed up sprinting, it is basically unrealistic, because sprinting mainly relies on explosion, and most of it is natural, and it is difficult to improve the day after tomorrow. If you want to speed up for a year, you may not be able to improve by one second if you have been training for a year, and your time is so short now, so you need to shift the focus of your practice, run and get used to running every day, and play your best during the race, focusing on practicing your starting speed

There is no way to do this basically from the training, if you can improve it in such a short period of time, then I have been practicing for more than 10 years, you now want to ensure that you exercise every day, the content of the exercise is mainly to fully warm up, and then press the legs, pull the ligaments apart, and then there are some leg strength exercises, but the intensity can not be too large, so as not to get tired, and then it will not work, rest well, before the game to fully warm up, press the legs, let the heart, lungs and muscles excited, keep the body hot, and then take off thick clothes before running, so as to keep warm.

Strengthen your running exercises, don't eat too much before running, and don't drink too much, just a little. In a race, you have to grab the first place at the beginning, if you have some distance from the second place, you slow down and rest, when the second place catches up, you accelerate, when you open the distance, you slow down and so on, and at the end of the sprint you have to rest, and the second place keeps going all out, and you have a good chance of winning.

This method has two drawbacks: first: if you can't grab the first place at the beginning, it will be difficult to do; Second: If the second place has super stamina, and can not slow down in the end, I am speechless.

You can practice running with your legs high every day.

Train every day, preferably for 30-60 minutes a day.

Method: 1. Jog three to five laps (400 meters per lap) first, and increase the distance according to the time;

2. Do flexibility exercises, such as leg presses and other auxiliary exercises;

3. Do small strides, high leg runs, back pedal runs and short-distance acceleration runs (30-50 meters), 3 times of each;

m, 150m, 200m acceleration run, use 70-80% of the strength on the line, run once or twice in each event;

5. Variable speed running practice, 100 meters fast followed by 100 meters slow alternately, the distance is 1000 meters to 2000 meters;

m, 400m, 600m, 1000m, 1200m, 1600m timed run and record the results and compare them after a while.

7. Auxiliary exercises: waist and abdominal muscle training, leg and ankle strength exercises, such as sit-ups, vertical jumps, frog jumps, etc.;

Note - 4 items must be practiced every day, and 5-7 items can be selected according to physical strength.

I estimate: if you practice well, you should be between 3 minutes and 30-40 yuan according to your 1000m time.

2. After running 1000 meters, you feel like you want to vomit, first, you have not warmed up and prepared for activities; The second is that your endurance is not enough, and it is caused by excessive exercise load, as long as you keep training, you will be fine.

The most important points of running: breathing steadily, exhaling evenly, ventilation rhythmic, body movements to be coordinated, center of gravity to be stable, body relaxation, exercise more lower limbs, such as squatting and jumping, running and tying sandbags, at the beginning of the feet will be very sore, the first 2 days of the race rest, the game will be very easy, especially the heart must let go, do your best! As long as you can surpass yourself.

10 days ... The improvement will not be particularly noticeable ... Prepare yourself for the activity by first running once a day and seeing how many seconds you have.

Then I didn't do sports the day before the race. In addition, you must get enough sleep every day. In addition, don't try too hard, when the time comes, it will hurt all over your body, and it will not be worth it if you can't cultivate for a few days.

When you are competing, you have to keep up with the first place, and in the last 50m or 100m, depending on your own strength, try your best to surpass him. When you're practicing, you can run to the end and sprint to see how much you can improve. Mental willpower is important!

The combination of work and rest is the important drop, don't pursue it too much, this effect will be better! Flatten the palm of the hand into a hand knife shape!

Warm up before running, jog 500 meters, then practice variable speed running for 1500 meters, frog jumping for 100 meters, and finally do leg relaxation. Practice every day.