How to improve the middle and long distance running ability of high school students

1. It is to practice the stride length and cadence, master the rhythm and work together. You will succeed.

2. The height should be about the same, the gap is not too big, the safety factor is still very high, and the most important thing is that everyone's pace should be consistent, the speed should be stable, and there should be no bubbling.

1. The dialect version once said a dialect in eastern Hebei, called five people and six people, but at that time it only introduced the meaning of the word, and did not say the origin of the word. After a cursory research, I feel that this word is very representative in the dialect - person 5 is likely to be a "person", and person 6 is not meaningful. Let's talk to you about it.

2. We Tangshan people speak humorously and like to innovate, so the choice of words and sentences is different. There are two features that are worth studying. One is the homonym of commonly used words, and the other is willing to make up a four-character grid. The generation of the phrase "five people and six people" is a typical example.

3. The numeral words "five" and "six" in "five people and six people" have nothing to do with quantity. "People five" is likely to be a homonym for "characters with Jinqing". In addition, just saying the word "person five" seems thin, and it is logical to make up another "person six".

In essence, "Six" may be a match, but it is just to make up the syllables, and has no actual meaning.

4. There are many examples of this linguistic phenomenon in the eastern dialects of Hebei. For example: "humming and chirping all day long, it is difficult (south) to suffer from the north" - the homonym of "uncomfortable" is "Nanpei grasps", and then "northern" is added as a match for "uncomfortable" to form a four-character grid.

1. It is very important to do some preparatory activities and warm up. You can also drink some glucose (this is a good strategy, although I haven't tried it, but I believe it will help you improve your grades).

2. Don't be nervous, because the fast heartbeat caused by nervousness will make your breathing rhythm disordered after running and affect your performance.

3. After the start, run with the large group, try to run in the position slightly ahead, but don't lead, and don't fall behind in order to save physical strength, it will be difficult to catch up later. It's best to find a partner who is slightly faster than you and follow him as closely as you can (in one school 1500m race, I ran in a certain formation with three other members of my class, and in the 70-man race, we finished in the top 10 and I ran fifth).

4. The rhythm is very important when running, not fast for a while and slow for a while. Control your breathing so that your breathing is even. Take a bigger step.

Try to run at the same pace throughout the run (I run 1,500 meters in about three-halfways as long as I run 1,000 meters, i.e. you can't slow down on average because of the distance) and a good rhythm will make you feel more relaxed on long runs.

5. When you reach the last 100 meters or tens of meters, you can sprint, which does not contradict the previous one, because this is the most critical time. If you don't have the strength to sprint, keep the same pace and stick to the finish line.

6. Don't stop and rest immediately after running, especially not lie down or sit down immediately. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms.

7. In addition, wear lighter running shoes during the race, it is best not to wear basketball shoes or board shoes, not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes, the most suitable is to wear a period of time, fit but not very worn out running shoes (long-distance running and sprinting are different, you should use your heel to land first, so you must not wear spikes).

If your physical fitness is not good, then insist on exercising, insist on running a few kilometers every day, and supplement adequate nutrition to improve your cardiopulmonary function. One of my classmates trained every day, and his 800m score went from unsatisfactory to good. For the sake of results, you can't be afraid of hardship.

I hope you get good results and I hope I provide the method of, thank you.

Hello, middle distance running is mainly about endurance and speed. Stick to training every day, the main methods are as follows (trust me, the methods are all effective!) But it will take about twenty minutes a day, and if the time is not enough, you can subtract some steps as appropriate, but the effect will definitely be worse...

1. Endurance training Running 5 to 7 laps around the playground requires not to pursue speed too much, and must stick to it and maintain a uniform speed, which is also equivalent to a warm-up.

2. There are several ways to press the legs, one is to find a high platform or a pole to practice dancing, stretch one leg to it, and try to stand up straight with the other leg, do not bend, this requires a process of slow training. At the same time, reach for the toe of the leg on the platform with one hand, grasp the toe and hold for 1 minute, slowly extending the time as you continue to train. The second leg press method is to squat on the ground first (not sitting, not half squatting), and then stretch one leg back to the extreme, insisting on this movement, while pressing the leg in front of you with your hands, alternating between the left and right legs.

Proceed for 5 minutes.

3. High leg lift The high leg lift is based on the running posture, but compared with the leg lift, the frequency of exercise is fast, and the leg should be raised to the height of the stomach, so that it can be effective. Proceed for 5 minutes.

4. Speed training Train on a straight track first, about 100 meters at a time, five times, and run at your maximum speed.

Then run 800 around the playground, with equal emphasis on speed and endurance.

Introduce a few additional exercises at the same time, and if you have more time, you can:

1. Run 10 to 15 laps around the playground and sprint on the last lap, so be sure to save your energy.

2. Variable speed running The straight track sprints at the fastest speed, and the speed is slower in the corner. Run 10 laps.

The most important point is that running needs to be consistent every day, and the effect of slacking off in a day will become worse, so no matter how much time you have, you must train every day.

Hope you get good grades! ~~

How to quickly lift 800 meters and 1000 meters? Three movements increase the score by 5 to 10 seconds.

Practice endurance, practice strength, the teacher is lifting dumbbells for us, you are a junior high school student, you should be able to lift 20 kilograms, it is to put dumbbells on your neck, a group of 20, hold dumbbells to do squats,

Insist on running every day, the distance should not be too short, the main thing is to insist, your results are similar to mine, usually the main thing is to listen to the coach's arrangement, training is not stealing, it should be fine.

This can only be done on their own, and some students start training from a young age. So there is still a gap between you and some.

A foreigner expert said that choosing a good reference when running is also the key, and he said that many champions have used this method.

Hello, I'm not a professional, but I think the key to middle and long-distance running is to control your breathing, not only to maintain and improve a speed value, for example, on the first day of your speed is, after basically maintaining this rhythm, then deliberately remind yourself to speed up a little, break the old balance rhythm, create a new balance rhythm, of course, this is not a matter of one or two days, you need to persevere.

Practice more and run a kilometer or two tomorrow morning.

The main methods of developing the speed are:

Specialized exercises for running: 30-100 meters of acceleration run; relay runs and multi-person discipline-breaking relay runs; Running between marches; 60-200m repetitive run; Run fast; Variable speed running; Ladder running exercises; Running short distances with the help of external forces (e.g. downwind running, traction running, downhill running, running on a movable track, etc.); Other speed exercises and quality games, strength and jumping power exercises and competition training methods.

The methods and means of speed training discussed above should be used in both youth and adulthood. We should start speed training as early as teenagers, and this speed training should be done throughout the training process.

Speed training sessions should be scheduled once a week in the winter, twice a week during the transition period from winter to summer, and three times per cycle (2 weeks) during the racing season.

First, after completing the acceleration run, take a few deep breaths, and then switch to a breathing method and breathing rhythm that suits you, such as three steps, one exhale, three steps and one inhale. If you feel that you don't breathe enough during the run, take a few more deep breaths, and then change to another breathing method and breathing rhythm, such as changing two steps, one exhalation, two steps and one inhalation.

Secondly, during the run, try to keep up with the classmates in front of you as much as possible to keep your position (which can also be said to be your ranking). If you let the students in front pull too much, then you will lose motivation, and it is likely that the students behind you will overtake, and your confidence will be greatly reduced. According to your physical fitness, if you can surpass the classmates in front of you, try to surpass (not forcefully).

At this time, your confidence will be greatly increased, which will greatly help you in your final grade.

Third, when running on the way, the steps should be small (not too small, less than the acceleration run), the cadence should be fast, the amplitude of the swing arm should not be too large, and it will swing naturally with the shaking of the upper body. If the swing arm is too large, it consumes too much energy. If you feel tired in your arms, take a few deep breaths while relaxing your arms and keep going.

Fourth, pay attention to the landing of your feet. When running on the way, try to land on your heel or the ball of your foot first. When running and sprinting, try to land on the ground with the forefoot first, relax the ankles, relax the calves, and have a "lying on the ground" action when the feet land.

There are many students who rub the ground instead of "lying on the ground" when the forefoot lands on the ground due to the wrong action of the foot, resulting in calf injury and tenosynovitis, which affects running. Therefore, pay more attention to the landing action of the foot when practicing to avoid calf injury.