How to increase the running speed It takes more than 31 seconds to get a perfect score of 200 meters

200 meters, this kind of exercise in advance, and then when it comes to skills, you can run a little bit, this is very important, if you have a slow reaction, practice a few more times with your friends in advance, and it's okay to run a little bit.

The best method: 1. Run 30-50 meters repeatedly.

2. Run 400 meters. Let's say you run 10 30m runs on Monday, rest on Tuesday, and run 2 x 400m on Wednesday. This is repeated repeatedly, and the effect is very obvious.

I'll go, I'm 26 and it's over, exercise the will.

Practice squats, and there are high leg raises. Do a few more 300-meter sprints.

You can practice frog jumping, which is helpful for the exercise of leg muscles.

To run 200 meters, you usually have to practice running 2200 or 23 ......, but don't run too long, so that you can develop muscular endurance, run a hundred meters more, you can develop the explosiveness of muscles, and you can also practice high leg raises, squats and so on. Remember not to overtrain! Hope it helps.

Increase your cadence and length.

If you want to maintain the speed of the start, save physical strength, there is a way, don't fight for the leading position at the beginning, the physical strength is almost bite the top two, the physical strength is good to follow the first place, the advantage of following the first place is that you don't need to deliberately adjust the pace frequency, follow the back can naturally be the same frequency, saving a lot of physical strength to adjust.

The last 200 meters of sprint is the last half of the lap, generally it is the straight into the corner, the curve accelerates, over the front row, after entering the straight (that is, the last 100 meters), do not need to retain the physical strength to sprint, how fast to run, do not care about breathing, do not pay attention to the frequency, just keep accelerating.

Although you may feel that you can't breathe well and your lungs are burning like fire in the middle, experience tells us that you don't need to care about these in such a short time, and the most uncomfortable time during the sprint is only about fifteen seconds at most.

This is the tactic and experience that we often use in sports school training.

I can significantly improve my ranking by talking about the simple, easy-to-do parts, and I think the average game is enough.

Of course, long-distance running is still about the body's own fitness, and if you have excellent physical fitness, you will be more sure of getting a good ranking.

Personally, I think that the cadence should be adjusted at the beginning, and the general long-distance running is to use two exhales and two breaths to breathe. If you practice more, you can run longer and keep your distance from the first or second place. The last 200 meters or so sprint...

Don't start too fast, try to adjust your pace and breathing, and wait until the second half of the year to start picking up. When to accelerate depends on your own physical fitness and body signals. If you feel like you're running easily, you can start accelerating at 500 meters, and if you're tired, start accelerating at 800 or even 900 meters.

You should also pay attention to your breathing and rhythm when accelerating, you can't rush at all without a good rhythm.

You can't rush too fast in front, and if it's too fast, you won't be able to run at all. The standard track is 2 and a half laps, and the breathing of the first lap is very important, so you must not rush out of the rhythm, and complete the first lap with the condition of ensuring smooth breathing and open pace. On the second lap, we were about to accelerate, close to desperate state, but we still had to pay attention to our breathing.

In the last half of the lap, I didn't care about breathing or anything, I was completely desperate and ran with my feet outstretched. Running is impossible to run well without good breathing.

The strength is not enough, never fight for the first place at the beginning, run with the big army, adjust your breathing rhythm, start to accelerate after a lap, and finally grit your teeth and sprint in the last 200 meters...

Rapid heartbeat and mental tension before the game are normal reactions. How do you turn stress into motivation? When we get on the track, we can do a few jumps and pat our thighs to get our muscles excited.

Or you can yell at it, you can increase your confidence, you are not so nervous, and you can even give your opponent a deterrent. So the improvement of physical fitness requires you to improve muscle strength, muscle endurance, muscle explosiveness, coordination, joint mobility, agility, etc.

<> time is a big problem, if you practice in a hurry for a short time, it will cause body aches, and it will hurt you when it comes to the exam. If it takes a long time, I recommend that you run lap by lap on the track and get stuck for a while. Practice less in the early stage, and slowly increase the amount after adaptation.

Swing your arms up when you run. Then do some strength training as appropriate.

The first is skill, which focuses on training reflexes and bursts at the start, then stride length and cadence, and then training the swing ability of the upper limbs.

The second is physical fitness, do more explosive training of the maximum strength of the lower limbs and 30% of the maximum strength, and the training must emphasize the training of one leg and one side to meet the adaptability in the actual competition, single-leg deadlift, snatch and high flip in the Olympic lift, and single-leg plyometric jumping training.

Improve speed and endurance exercises: 120 meters, 150 meters, 200 meters, etc., use 70-80% of the strength in the corner, and accelerate with all your strength after entering the straight; (1-3 times depending on physical strength) The aim is to increase speed endurance.

The 100-meter run should have strong explosive power, and the strength of the upper limbs, waist and legs should be increased, and some weight-bearing and jumping exercises can be done. Do more explosive training of the maximum strength of the lower limbs and 30% of the maximum strength, the training must emphasize the training of one leg and one side to meet the adaptability in the actual competition, single-leg deadlift, snatch and high flip in the Olympic lifting, single-leg plyometric jumping training to improve speed endurance exercises: 120 meters, 150 meters, 200 meters, etc., with 70-80% strength in corners, full acceleration after entering the straight; (1-3 times depending on physical strength) The aim is to increase speed endurance.

Be sure to do a warm-up exercise before running, and don't run too fast at the beginning, and pay attention to the rate of your breathing, and burst out in the later stage to win the first.

To increase the running frequency of the 100-meter sprint, you can only increase this frequency by constantly practicing and slowly increasing the sprint speed little by little every day.

Try to adjust your breathing and your own focus point, so that you can standardize your movements, which is also to improve efficiency.

You can combine the following methods: one is a weighted squat, the second is to practice frog jumps, the third is to stretch the leg ligaments more, the fourth is to practice the one-legged jump of the left and right legs, and the fifth is to practice high leg raises!! Practice at least 1 hour a day, alternating these 5 items!!

You'll also have to improve your starting speed and agility when you hear the start signal! In addition, when running, be sure to pay attention to the natural swing of your arms to increase your speed!! The endurance practice, during this time, is also controlled by jogging for 3 to 5 laps (400 meters of track) at 1 minute and 50 seconds to 2 minutes, the intensity is not very large, according to their own ability, when they run to their own discomfort, they must insist on running one lap again, so as to improve speed endurance and anaerobic endurance.

If you want to run fast in sprinting, you mainly need to improve the strength of your lower limbs, to be precise, the contraction power of the gastrocnemius muscle in the calf!!

Although the speed of sprinting mainly depends on each person's innate muscle fibers, whether there are more fast or slow muscles, it can also be improved through hard training!!

If you can stick to the above training methods and practice twice a day, although you only have a month of preparation time, your 200m performance will be very significantly improved!

It is necessary to strictly control the training time and do sufficient warm-up exercises before each training session to avoid training injuries!

I used to be on the school track and field team, specializing in the 100m and 200m, and I hope it can really help you!

Sometimes the more you want to prove yourself, the easier it is to fall into misunderstandings, and the more you can't play at a normal level! Take it easy! ~

There are 2 points to pay attention to when racing in the 100 meters:

1 Start quickly and run with the gun.

2. Don't slow down when you reach the finish line, rush out for 10 meters and then stop.

When running, the toes are so hard that the heels do not touch the ground.

From the start, you have to accelerate with all your might, pay attention to your breathing, 100 is a sprint, which is an anaerobic exercise in itself, and it is best to run in one go.

What is needed is explosiveness.

Perform coordination training every day. That is, movement, frequency training. (No one teaches you to feel it yourself) and remember not to train for long periods of time and at high intensity. (100 does not require much physical fitness, and the effect is often the opposite if it does not require too strong physical training.) ）

It's very, very, very important to do a lot of round-trip runs, sprints, and hungry starts.

Erupt and explode beyond your limits when you're most comfortable.

For example, after trotting away from the body, there is a feeling of transcendence in the mind after the last time.

What is the right running form?

At the start, the body leans forward, but you know that you don't immediately stand up upright at the start, but slowly stand upright, and when you start, you run left and right, and then run in a straight line for 100 meters, and there are many small details that need to be paid attention to.

If you want to be fast, you have a talent, you have a good coach, and you have to practice hard and think.

Lean forward and hit the ground with the forefoot firmly.

The 400m is a middle-distance run and the most tiring event, requiring speed, physical fitness, and endurance.

It is difficult to improve the speed, and if you want to improve the 400m quickly, you mainly need to improve your physical fitness.

The 400-meter interval run is a good training session.

It is to run a 400-meter run at 80% of the pace, then take a 1-minute break and then run the second 400-meter, and so on, with only 1 minute rest in between each run.

Stipulate the quantity according to your own ability.

Preferably between 4 and 8.

Supplement with glucose during training.