What is the correct posture for running 100 meters?

The White Rice Run is divided into four phases, start, acceleration, mid-run and sprint.

Every stage is different.

I guess you're talking about running on the way.

The posture of each period is different, the more traditional is the upper body leaning forward, the legs are fully pushed back, the upper and lower legs are folded to send the hips when swinging forward, and the upper limbs are swinging strongly with the shoulder joint as the axis, but now there is a new saying, saying that if the back pedal is too sufficient, it will affect the time, so the new posture is said to be Forrest Gump Johnson-like running, which is a bit similar to the original sitting run.

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, take the shoulder joint.

For the axis, use the elbow force to do the back and forth natural swing. 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

Teaching the correct posture for running.

The running posture is as follows:

1.It is important to note that you must 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.

2.Keep your head and shoulders steady. Keep your head straight ahead, and don't lean forward unless the road is uneven, keeping your eyes straight ahead. Relax your shoulders appropriately and avoid latching on to your chest.

3.The swing arm should be a front-to-back movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists, and arms should be relaxed, and the elbow angle should be about 90 degrees.

4.The calf swing forward direction should be correct, and the foot should be as far forward as possible, not valgus or backward, otherwise the knee and ankle joints are easy to hurt.

Action essentials. 1. Preparation stage before the 100-meter run: sufficient warm-up before running can effectively avoid leg cramps and other conditions, jogging around the playground, sweating slightly when the body is hot, stretching legs, waist pressing, turning, shoulders, ankles and wrists and other activities, and moving the relevant joints, ligaments and muscles;

Second, the starting technique: after the "preparation" password is issued, the body leans forward, the arms naturally droop, the center of gravity of the body is low and slightly forward, in this link, you should do two movements, that is, the center of gravity is moved forward, and the hips are higher than the shoulders. After the gun sounds, the strength of the feet should be quickly kicked off the ground, the arms should be quickly off the ground, do an effective and powerful swing arm, when the feet are off the starting block, the feet do a powerful side push.

3. Acceleration run: The first 30 meters or so is the starting acceleration stage. At this time, the body should maintain a large forward leaning, the stride length should be small, and the back pedal should be fast and strong, so that you can reach the fastest speed as soon as possible;

4. Running on the way: 30 meters to 80 meters is the middle running stage, and it is also the longest and fastest stage in the 100-meter sprint. Swing your arms back and forth with both arms, lift your front legs to a horizontal position, and then quickly press down, pull your front feet on the ground, and turn back when your feet move to the projection point of the center of gravity of your body.

Fold your calves as tight as possible after the back pedal is complete, then move on to your thighs for the next step. In the mid-course running phase, the stride is open, the frequency is fast, and the relaxation rushes forward.

5. Sprint run: The task of the last 20 meters is to try to maintain a high speed on the way to run past the finish line, try to maintain the angle of the upper body leaning forward, increase the cadence and swing speed and strength of the arms, increase the strength and speed of the back pedal, 3 meters away from the finish line, the upper body leans forward rapidly, the center of gravity quickly moves forward, and hits the line with the chest or shoulders.

Contest Rules. During the race, runners must start in a squatting style and use a starting block, and must not rush; Competitors are not allowed to cross their respective tracks and interfere with each other; When there are a large number of participating athletes, a group elimination round must be conducted first, and finally 8 people will be selected to participate in the finals.

The 100-meter dash is one of the important events in athletics, and here are the tips and correct posture for the 100-meter dash:

1.Starting position: When starting, keep your feet shoulder-width apart, your front feet slightly forward, your toes facing the starting line, your back feet behind, your toes touching the ground, leaning forward, your hands on the starting line, your elbows slightly bent, and your fingers into fists.

2.Push out the starting line: After the starting gun goes off, push the front foot forward vigorously, the back foot should react as soon as possible to keep up, swing the arms forward, the elbows are slightly bent, and the arms should not exceed the shoulder line.

3.Cadence and stride: In the first 30 meters of running, the cadence should be fast, the stride length should be small, the pace should be brisk, and try to maintain the forward momentum of the body.

In the next 40-meter run, gradually increase the length of your stride, and your steps should be strong, but not too hard to avoid wasting your energy.

4.Head posture: Keep your head straight, don't shake from side to side, bend your eyes and keep your breathing steady.

5.Finish sprint: In the last 10 meters, sprint with all your might, increase your cadence and stride length, and make yourself as good as possible to the finish line.

In short, the 100-meter dash requires a comprehensive consideration of the start, cadence, stride length, head posture and finish sprint and other aspects of skill and posture. Through good training and practice, and constantly improve their physical fitness and technical level, in order to achieve good results in the competition.

1. Be fully prepared; Avoid sprinting after starting, keep running at a constant speed throughout the whole process, and sprint with all your strength for the last 100 meters or so; Pay attention to the rhythm of your breathing and breathe deeply and rhythmically. Breathe through the nose and mouth at the same time. When I first started running, the speed was very slow and the body needed very little oxygen.

You can breathe directly through your nose. However, as the running time gets longer and longer, the person gets tired and the body's demand for oxygen increases.

2. At this time, breathing through the nose alone can no longer meet the demand, and it is necessary to breathe with the mouth and nose at the same time to increase the amount of oxygen and relieve the tension of the respiratory muscles. Improving stride length and cadence is essential to improve middle-distance running performance. Hold the stride to increase cadence, or hold the cadence to increase the stride length.

The correct posture for a 1000-meter run:

1. Correct posture can reduce unnecessary energy waste and fatigue during running, thus laying the foundation for improving time. Posture should be relatively balanced. When running, lean forward slightly.

Pay attention to raising your head and tucking your abdomen. The hands naturally match the footwork, reducing the body swaying from side to side and unnecessary energy waste. In the later stage, the torso should be leaned forward to drive the body forward.

2. In order to balance this forward leaning, it is natural to cooperate with the strengthening of the swing to increase the swing amplitude of the upper limbs. Improving stride length and cadence is essential to improve middle-distance running performance. Hold the stride to increase cadence, or hold the cadence to increase the stride length.

Improving stride length and cadence is essential to improve middle-distance running performance. Hold the stride to increase cadence, or hold the cadence to increase the stride length.

1. The landing technique of the acceleration run after the start (especially before about 9-11 steps) should establish the "push and extension technique" of the lower limbs as an obvious technical feature.

2. In order to accelerate to your maximum speed as soon as possible, your body should do the following 5 factors when practicing, so as to produce greater reaction force and obtain a faster horizontal speed.

1. Lean forward greatly, especially after the start.

In two or three steps, the upper body leans forward almost parallel to the ground.

2. Keep your heels low when lifting.

3. The horizontal angle between the calf (tibia) and the ground should be small.

4. Swing your leg back to the ground quickly.

5. The support leg is explosively fully extended (undoubtedly the time for the foot to touch the ground is longer than the running on the way).

3. Increase the strength and speed of the swing arm, especially the first few steps. The purpose is to strengthen the leading effect of arm swing and strengthen the effect of lower limb swing.

In short, in the teaching and training of the acceleration run after the 100-meter start, the above action essentials should be followed, and the effective practice methods and means should be selected according to the actual situation, so as to form a reasonable and correct action technique for accelerating the run after the start, which is conducive to the improvement of the performance of the 100-meter run.

I'm a track and field athlete and I hope you find this helpful.

100 meters, when starting, the center of gravity leans forward and kicks the ground with the fastest frequency.

When you turn to run in the middle of the race, you can't get off your seat with your body center of gravity. Raising the center of gravity to the right position is beneficial for hip delivery.

As for the right position, you yourself master it through training.

Someone upstairs said that whatever ran with a few percent of the force, it was all fart.

After turning to run on the way, you should use all your strength, swing your arms to basically rub your ribs, relax your shoulders, and not shake your upper body. Leg lifting—hip feeding—floor lifting—folding.

At the finish line, increase the forward force of the swing arm to drive the body's center of gravity forward and press the line.

That's all for the single running form.

200 meters of physical distribution: you can start with all your strength, borrow inertia to the corner and start to continue to exert force. It should be the highest speed to the place where the bend is straight. Pay attention to the cornering running technique and hold it down. I pushed it down with all my might.

As for the training methods and others, I won't say much about them.

Forwardness must be good. Don't look up for the first 30 meters. Pay attention to moving forward. Accelerate in the first 100 meters of the 200 meters, and sprint in the last 100 meters!

Bai at the start of 100 meters

The posture is the posture of using the squatting starting position.

100-meter running tips:

1. Landing buffer DAO: correct back.

The action is when running.

Answer, when the free foot lands, the middle foot should land first, and the sole of the foot should not touch the ground. This is a kind of protection for the ankles and knees to prevent the occurrence of periostitis.

2. Swing arm: Swing arm is to maintain the balance and coordination of the body in the process of running, so that the body swings more naturally and is more in line with the rhythm of human movement. When swinging your arms, just remember not to show your elbows in front and your hands in the back, and swing naturally with your steps.

3. Keeping your head up and chest up: Running is to keep your head up and chest up, which helps to improve the body's respiratory and circulatory system and establish a normal state of memory.

Squat down first, then put one foot on a board, spread the thumb and index finger of both hands, and press it on the ground!

Keep your hands shoulder-width apart, mouth down, fingers together.

When you are in position, the center of your body is on the knees and hands, and you should keep your head down and concentrate.

To prepare, lift your hips and head while moving your shoulders over the starting line.

800 meters is a sport between speed and endurance, you can practice this in three steps, one is to practice your own sprint speed first, that is, to practice 100 meters first, so that you will have a faster speed when you sprint later. The next step is to run on the way, which is to adjust your pace and try to make your steps as big as possible, so that you can retain your energy for the final sprint. The third step is to allocate physical strength reasonably, which requires repeated practice to find your physical strength.

Generally speaking, the 800 meters are divided into four 200 meters: the first one: use 60% to 70% of the body's strength to run, because the first 200 meters are generally easy, but pay attention to saving energy, do not use up all your energy as soon as you come up.

The second: Persistence! Because after you finish 200 meters, the limits of your body will slowly come out, you will feel very tired, you will have trouble breathing, and you will not want to run anymore emotionally, these are normal, everyone is the same.

However, it is often the second and third 200 meters that have a particularly strong impact on the final result. In short, this phase must be persistent, increase breathing, maintain the speed of the first 200 meters to enter the third stage;

Third: slow down appropriately, but not too slowly, let yourself fully rest and relax during the exercise, adjust your breathing, and prepare for the last 200m sprint! Still breathe more.

Fourth: sprint stage, run to the finish line with your own maximum strength, at this stage the mentality should be correct, don't let the bad mood of fatigue affect you, all you have to do is rush to the finish line! Because after you run this 200 meters with all your might, it will be very uncomfortable, it doesn't matter, don't stop immediately after running, and run about 100 meters after running the finish line, let your body slowly buffer, so that your body will not be particularly uncomfortable.

In short, running 800 meters in four stages, if it is a 200-meter runway, it will be divided into four laps, and if it is a 400-meter runway, it will be divided into four and a half laps, which is a very effective method; The other is to breathe, don't hold your breath and run.

Then you'll run 200 meters and you'll be out of breath.

The specific method is: no matter how the situation changes on the field in the competition, and no matter how other team members run, they "go their own way", and complete the whole run according to the rhythm of their own training: "rush to run - relaxed run - even acceleration run - speed maintenance run - sprint run".

The first paragraph: grab the position to run, pay attention to one: the word "grab".

When you hear the starting gun, try your best to rush ahead to get in a good position to avoid being blocked or disrupting the rhythm of the run, and then move on to the next rhythm and adjust your running speed. The second paragraph: Relax and run, experience a:

The word "loose", this section of relaxation and running should pay attention to psychological relaxation and physical relaxation. Psychological relaxation should be done to put down the burden, travel lightly, eliminate all kinds of selfish thoughts, strengthen self-confidence, and devote yourself to the test in a relaxed and happy mood, the psychology is relaxed, the nerves are not tense, and each action will be controlled and coordinated by the cerebral cortex, and the skills and tactics can be reasonably applied, and a good sense of rhythm can be established. Physiological relaxation mainly refers to the relaxation of muscles in various parts of the body.

The flexibility of the muscles and joints and the coordination of the whole body force are greatly improved, which accelerates the formation of motor skills and improves the quality of completing technical movements. In this way, the internal force consumption will be reduced and energy will be saved. In this way, the ability to maintain high-speed motion is prolonged, and the most "economical" and rational use of one's own energy.

The third paragraph: run at a uniform speed, grasping the word "plus". Relaxation reduces the amount of excess movement force in athletics techniques, reduces energy expenditure, and creates a favorable economic basis for increasing running speed.

The right pace is the key to success in the 800m, and if the pace is too slow, it will affect the normal pace of the second half of the race. In the case of easy and relaxed running, gradually speed up the swing arm, speed up the cadence, deepen the breathing, evenly increase the running speed, and gradually increase the running speed to the maximum load that you can contract. But be careful to avoid sudden acceleration.

The fourth paragraph: keep the speed running, pay attention to the word "bao". This paragraph is a key paragraph for improving athletic performance.

The ability to move at high speed should be maintained until the end line is crossed. In the training, students are emphasized to encourage themselves, build self-confidence, and give positive hints to themselves, such as "I feel that I ran easily, I did not slow down at all, I always have sufficient physical strength, and I have the strength to create excellent results". Fifth paragraph:

Sprint, emphasizing the word "rush". At this point, the athlete is already fatigued, and he or she will not be able to maintain his running speed. But this is the critical moment when victory is in sight and excellent results are achieved, so you should take a deep breath, shout, encourage yourself, lift your spirits, mobilize your whole body, and maximize your ability to sprint in the final stage.

At the same time, lean forward, speed up the swing arm and cadence, strengthen the swing arm, swing the leg and push back, and rush to the finish line quickly with strong perseverance.