Practice about long distance running sports day event preparation, plus points .

I'm a national athlete, so maybe my approach can help you.

When running long distances, you must maintain a good breathing rhythm, you can inhale in two steps, exhale in two steps, run at your own pace and do not follow others, you must pay attention to rest two days before the sports meeting, eat a piece of chocolate or drink a bottle of Red Bull drink before running, which can improve your excitement and help you play, you must find a way to get yourself excited.

After running, ask your classmates to step on your legs and massage them. Be sure not to take a hot shower after or before running. Do not drink cold water after running.

Climbing is the best way to improve your long-distance running performance in the short term, running and climbing!

How about buddy, give a few more points!

When it comes to long-distance running, I think there are many ways to improve your training results quickly, so it's important to find the right way for you. First of all, clothes and shoes should be comfortable, and the method should be to choose a way to make yourself not tired and exercise easily. Long-distance running can first choose a shorter distance, and slowly run longer distances, exercise is long-term persistence, not a day or two can have an effect.

First of all, you must have a good physical strength, and you should eat more foods that are high in protein and calcium. We must practice diligently and bear hardships and stand hard work. The bouncing ability should be very good, the legs should be particularly long, and you should choose a pair of shoes that suit you, all of which can quickly improve the results of training.

If you want to quickly improve the training results, then you must train your limbs accordingly, and you must improve the strength of your leg muscles, so that you can improve the results.

You need to train more, especially at night, you can choose to run, you can start with 800 meters, adjust your breathing, and you will have a result.

Long-distance running exercise technique endurance, right foot speed endurance and speed coexist, so if you want to improve speed and endurance, you must first strengthen physical training, that is, running with high legs, weight-bearing exercises, and squats. Sit-ups, dumbbells, waist and abdominal strength training, if these can be trained, when you run again, you can improve your speed a lot, because with the reserve of endurance, you will increase your speed.

Rapid improvement in performance lies in the fact that it is difficult to exercise in the intestines, because it requires a strong cardiopulmonary function and a muscle strength in the legs, and it is difficult for us to improve if we do not experience long-term exercise.

I think that long-distance running can improve rapidly, and it should only be persisted in long-term training.

<>1. Relaxed. If you move easily during long-distance running, you can reduce your physical exertion. Long-distance running is an endurance exercise, and the less effort you run, the stronger your endurance will be at the end, so you should always pay attention to the requirements of ease during the run.

1) Be effortless. Forceful movements, such as back kicks, picking the ground, etc., do not be nervous, do not use too much force, but follow the inertia of the body to push the body forward naturally and coordinatedly.

2) Swing easily. During long-distance running, both the upper and lower limbs have to do a lot of swinging movements. Swinging easily can not only rest the muscles, but also make full use of the effect of inertia to save physical strength.

3) Landing should be easy. Landing easily reduces braking on the ground and uses the inertia of forward movement to save energy.

4) Be in a relaxed mood. A relaxed and happy mood will make you feel energetic and energetic, and your workout will be better. If you are nervous, your breathing, technique, and rhythm of your movements will be disrupted.

2. Coordination. Coordination is the result of the correct alternation of muscle tension and relaxation, and the result of the coordination of the movements of the various parts. The coordination mentioned here includes:

Coordination of upper and lower limb movements and rotation of shoulders and hips, coordination of movements of left leg and right leg, left arm and right arm, coordination of breathing and running.

3. Smooth. In order to achieve a fast speed and achieve good results in long-distance running, we must pay attention to the stability of the center of gravity and the stability of the speed. The center of gravity should not fluctuate too much or swing from side to side, and the speed should not be fast or slow.

4. Firmness. During long-distance running, the body will experience a certain degree of fatigue, and it may also encounter not very good weather, and these factors are good for exercising the will. Only with a firm will can we more fully mobilize the strength of the whole body and obtain good exercise results.

Be well prepared for the event to avoid unexpected situations after the run; Also pay attention to the coordination of the back pedal and the front swing to maintain a stable rhythm; Pay attention to the application of muscles to maintain a correct running posture; Pay attention to adjusting your breathing and don't let it be disturbed; Long-distance running is a sport that requires persistence, so you need to run at a constant pace, not pursue speed.

Correct running movements, the way of transitioning to the forefoot kicking after the whole foot lands, pay attention to regulating breathing, choose the right shoes, maintain the rhythm when running, and use the muscles of the whole body.

The running posture must be correct, the abdominal muscles must be controlled, the sports equipment should be paid attention to, the speed should be even, and the breathing should be adjusted appropriately, as if you can drink a small amount of water.

1.Before the test.

1) Implementation measures: Before the assessment, in order to continue to enhance the functions of all aspects of the body, the consolidation and development of physical strength should be promoted on the basis of previous exercises. For example, the weight of general running should be reduced in the week before the test, but the intensity of running should not be reduced too much, and appropriate fast running exercises (short-distance repeated running) can be carried out; Two or three days before the assessment, make sure to take a break, or do some light activities.

And according to their own exercise level and physical strength, the speed of each running section should be preliminarily assigned, in short, a plan should be made and measures should be implemented.

(2) Make material preparations before the examination: according to the season, climate, etc., prepare various items needed for the examination, such as clothes, pants, shoes, socks, etc.

3) Before the assessment, we should pay attention to the regular life system, pay attention to food hygiene, prevent injuries, and overcome unnecessary tension before the game.

4) It is best to complete the preparation activity 10 minutes before the assessment, and pay attention to keeping warm after the preparation activity. Meal time is generally arranged about two hours before the assessment.

2.At the time of the assessment.

After the start, it should be carried out at the usual speed of exercise, or a little faster, because the warm atmosphere during the assessment has a certain encouraging effect on the examinee's thoughts and emotions, and this kind of mental strength is of great help to overcome the "pole". The principle of using tactics should be "self-centered," that is, proceeding from one's own actual situation. In the assessment process, the speed of the speed and the speed of the cadence, it is best not to be affected by others, and always follow your own plan, only in this way can you run out of the level.

When you meet a companion who is about the same speed as you, you can run with him and strive to reach the top in the atmosphere of chasing me. If you encounter a companion who is much faster than you, don't force yourself to follow.

Before reaching the finish line, in order to run well, you should accelerate the sprint. The length of this distance should be based on one's own reserve forces. When the physical strength is good, the sprint distance can be longer and the speed can be faster; When the physical strength is poor, it can be shorter and slower.

The first is to do a good warm-up exercise, the second is to maintain a good attitude, don't be nervous, the third is not to stay up late the night before the test, the fourth is not to drink water before the test, and the fifth is to maintain even breathing while running.

Look forward with your eyes on your heels, put your hands on your waist, relax your hands, and breathe reasonably.

Under normal circumstances, the method of running is to run slowly, and then start to accelerate after withering, so as to reach a starting speed point and achieve an ideal race effect.

The breathing will be adjusted, and it will be done in a safe way in the early stage, and it will be accelerated in the later stage.

In normal times, we must exercise our sustained power, and if we want to exercise our explosive power, we can also sprint in the later stage.

2. Adopt the correct posture For long-term runners, it is best to run in the correct posture during the running process, because the correct posture is the key to avoiding sports injuries. The correct running posture can not only save one's physical strength and make one's run farther, but also protect one's knees from injury to a certain extent. It is important to note that it is best to maintain proper posture throughout the run.

3. It is very important to maintain the rhythm of running, not fast or slow, and control your breathing to make your breathing even. Try to maintain the same pace throughout your run, a good rhythm will make you feel more relaxed on long runs.

4. Use the muscles of the whole bodyDuring running, do not only use the leg muscles, but use all the muscles of the whole body, otherwise it may seriously injure the knees.

5. Interval runningIf you are not familiar with running, it is best not to run every day, you can run every other day so as not to exceed your capacity. Some people may just start running and give themselves a distance of 2000 meters or 3000 meters, and custom goals are not so good for the human body. Due to the sudden mass of movement, there will be great damage to the knees.

6. Do not stop immediately to rest After running, do not stop immediately to rest, especially if you can't lie down or sit down immediately. After running, the human body becomes active throughout the body, slowly relaxing various parts of the body, it is recommended to walk a few hundred meters after running. After the whole body is completely relaxed, do some activities around the waist, abdomen, legs and arms.

Long-distance running must be done step by step, and do not suddenly exercise vigorously without any preparation, which will cause great harm to the body.

People with heart disease or high blood pressure are not allowed to participate, and they need to warm up before the game, which should be fair and just.

Warm up before a long run, otherwise there is a high risk of muscle strain. When running, run at a constant pace, don't run too fast at once.

Long-distance runners should eat a balanced diet before the race, with staple foods, vegetables, fruits, meat, milk, and eggs in appropriate amounts and proportions. Many runners hope to ingest some special nutrients to improve their performance, in fact, there is no need, a normal diet can fully meet the needs of human exercise, excellent long-distance runners do not rely on eating, compared with ordinary people, they just eat a larger amount.

Pay attention during the game: consciously hold your breath, and then gasp for breath practice, and consciously hold your breath when your footwork is not in rhythm with your breathing, and then practice for panting.

In the teaching of middle and long-distance running, I found that some students often have unconscious tension in their bodies when they first practice, which leads to poor breathing, and causes tension in the chest and muscles, and the organs in the chest cavity such as the heart and lungs are compressed, forming breath-holding, and then panting for breath to run. From a physiological point of view, breath-holding and panting increase intrathoracic pressure, impede venous blood return, and decrease cardiac output. Moreover, due to breath-holding and panting, the reflexive muscles continue to tense, limiting the exchange between tissues, especially in the case of insufficient oxygen metabolism, which aggravates the lack of oxygen in the tissues, and the lactate concentration in the muscles increases rapidly, resulting in premature fatigue in the body and affecting the effect of training.

In addition, due to the students' first practice, it is easy to affect the specifications of body movements, the consistency of movements, and the running speed.

Poor rhythm of footwork and breathing.

In the teaching process, most of the students could not coordinate their breathing and steps during running, and their movements were uncoordinated during practice. There are generally two ways to breathe while running: one step one inhale, one step one exhale, and two steps, one inhale, two steps and one exhale.

This action involves whether the rhythm between the breath and the steps is consistent, some students due to the beginner is not proficient enough, the sense of rhythm is poor, plus the inhalation is not deep, the exhalation is insufficient, the inhalation is fast, the action is slow, resulting in the steps and breathing can not be coordinated, and eventually lead to panting, losing the rhythm of running.

Long-distance running should be practiced with 2 to 4 single steps and one inhale, and 2 to 4 single steps and one exhalation. Sprints often use a combination of "breath-holding" and intermittent tachypnea, i.e. a short, deep breath of less than 1 second after every 2 to 12 single steps (or more) of "breath-holding". 【Diet】 You can eat chocolate before running, but don't drink Red Bull, the kind that is not good for the body (there is ***), if you really want to drink, then drink it in moderation, probably 3 hours before the run, drink 30 ml. It's also good to drink glucose, or plain water 30 minutes before your run.

The main thing is to practice on your own, remember: perseverance, and perseverance!! In a sprint race, the following things to look out for:

1.Moderate tension.

Meter sprinting can be done in one go, and you can go to practice.

3.Find the frequency that works for you.

4.Breathing is the most important, running is divided into aerobic and anaerobic, sprint running below 400 meters belong to the anaerobic category, generally exercise is very hard, more than 400 meters belong to the aerobic category, more need for the rhythm of breathing, if you want to exercise rather than professional athletes recommend that you choose the latter as your exercise method, breathing generally uses 2 exhalation and 2 inhalation, of course, this varies from person to person, and it takes personal regular exercise to find a running habit that suits you.

5.Don't drink too much Red Bull or something like that, as the side effects after running can be devastating.

Be in a good state of mind and don't be nervous when you go on the road. Before doing the preparatory position, you can do a high leg raise, and then accelerate to run about 15 meters to adjust the pre-race state.