Running a kilometer requires certain skills, and you need to pay attention to the following aspects:

1. 1 km running, first 100 meters warm up with 85% physical strength, the most important thing is to have a good seat with a gun. When you are at 100 to 500m, the breathing frequency is two steps and one breath through your nose. When you are at 500m-900m, you can breathe with your nose and mouth, three steps and one breath. But the neck can't be bent, so be careful not to let the mouth and nose breathe poorly, and face straight ahead as far as possible.

2. The swing arm must be fast, which can speed up your running frequency. Usually you can pay attention to the in-situ swing arm practice.

3. Exercise the thighs and calves, lift the legs high in situ, raise the thighs to 90 degrees, and exercise the calves with leapfrog and duck steps).

It is best not to let the heel touch the ground when running, because %85 of a person's weight is supported by the heel. If you touch the ground when running, you will waste some physical strength when running. The correct landing point is the previous sole landing.

5. Pay attention to relax your shoulders. Be sure to relax your shoulders, or you will find that the more you run, the more painful your shoulder muscles will be, and the more tired you will be, especially in the final sprint. Be sure to relax your shoulders and drive your legs with your swing arms. Don't look up, looking up will also make your shoulder muscles tense and affect your performance. Keep your body slightly forward and don't lean back (especially during the sprint). In terms of physical strength distribution, except sprint, it can be evenly distributed. Don't run too fast at first, or you'll get bored after 200 meters and have to pull it out. The dance steps are relaxed and flexible. You can deliberately spank with your heel, which will increase your stride.

6. Drink some high-concentration glucose water 30 minutes before running (glucose is a monosaccharide that can be quickly digested and absorbed and directly acts on muscles). Don't drink other drinks, drink white water when you are thirsty, and don't eat any food 30 minutes before the race. Never eat sweets such as chocolate on the day of the game. Eating game will make your throat sticky.

7. Pay attention to the preparation activities. Jogging and sweating first, then leg press, waist pressing, turning around, shoulder stretching and other activities. , will move the relevant joints, ligaments and muscles. Do two or three more 30-meter acceleration runs. The above content is completed 20 minutes before the competition. After getting on the runway, do several vertical jumps in the same place to improve your excitement. Pay attention to keep your body temperature and don't let your body cool down.

Edited on 20021-05-03

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How to practice running a kilometer? (Invite professionals)

My advice to you is: 1, 50 squats, 50 arm barbells and 50 sit-ups. These trainings are meaningless and will only waste your energy. Weight gain is bad for your running. 2. If you can't run 1000 meters at one time, you can run 600 meters at your speed, adding 50 meters each time. 600 for the first time, 650 for the second time, 700 for the third time, and 750 for the fourth time, with an increase of 50 each time, then you can probably run 1200m after 2 times. Just maintain the training on weekdays 1200m. It's meaningless to walk for 3 or 5 kilometers. Get rid of it. Instead, warm up before running and stretch and relax after running. Run once 1200m, it is better to run 400m three times. Do not rest. 4. Wash feet every day to accelerate metabolism. 5, be sure to rest as much as possible, be sure not to stay up late, be sure to get enough sleep. Sleep is the best way to restore the body and increase physical strength. 6, exercise should be gradual, be sure not to get hurt. For example, if your leg hurts after running, don't continue to practice. Because leg pain is a signal, your exercise exceeds your physical load, and if you persist, you will get hurt. If you get hurt, you're finished. I can't practice for a few days. I would rather make progress slowly and practice less than get hurt. 7. Go all out every time you run, and go all out without getting hurt. You can practice every day or once every few days, mainly depending on your physical recovery. If you don't feel tired after running, it means you didn't exert yourself. Run faster next time. If you feel tired after running, take a rest. How long you rest depends on when you can rest. 8. Be sure to warm up before running, and be sure to stretch in leg press after running. 9. If you can't improve your speed, try to run at a variable speed. That is, sprint 100 meters 100 meters, sprint 100 meters, and then walk 100 meters. Repeat this for 6 times, totaling1200m, without rest. Variable speed running helps to improve your ability to break through the speed when your body reaches its limit. 10 and 1000 meters, for example, about two and a half laps. At the beginning, you should try your best to rush. The first 200 meters should be in front of the team and keep your position. You don't have to be the first, but you must be in front, because after 200 meters, everyone will slow down to varying degrees. If you fall behind too much, you will be squeezed by others. So we have to rush at first. At the beginning, physical strength is also the best time. At this time, you can rush a little to improve your speed, but don't fight too hard, because we have to reserve our physical strength to run behind. 1 1, after 200 meters, enter the uniform stage, relax your body as much as possible, and don't make your body stiff. Keep moving at a constant speed. Adjust the breathing rhythm and enlarge the stride. At 12, the last 400 meters, the speed will start to accelerate. Speeding up is a process of speeding up. When you enter the corner, that is, the last 200 meters, you should start to accelerate with all your strength. The body will enter a state of shortness of breath. At this time, you should increase the frequency of steps and strides as much as possible. 13, after the bend, finally 100 meters, basically entering anaerobic state. I can't keep up with my breathing at this time. It's all up to you to grit your teeth by willpower. In the last 50 meters, breathing can be ignored, because this is your last sprint, and breathing can't solve your body's needs. Basically, you will find it difficult to breathe. Bite your teeth, keep your speed and fight. The purpose of letting you practice variable speed running is to improve your ability to break through the limit in the final sprint. Of course, it is meaningless to run at variable speed if you don't finish the race. Variable speed running can improve your performance on the basis of running down. 14. Don't wear too many clothes when running. Don't choose shoes that are too heavy. Get rid of all the shit and urine. Go into battle lightly. 15, 20 minutes before the game, you can eat some chocolate, and the chocolate should be of a regular brand, such as Dove's dark chocolate. Drinking a cup of strong coffee (for instant coffee, a small glass of water is stronger than two bags) will help improve your most important competition results.

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What are the skills of running 1000 meters?

1, strengthen the exercise of explosive power and endurance at ordinary times. One kilometer also needs good explosive power, so as to seize the opportunity in running. Endurance is crucial for the second half of acceleration. The better way to exercise explosive power is to run with sandbags and leggings, and the endurance exercise is mainly through running more. 2. Warm up before running. Before running a kilometer, you should fully warm up and move your whole body. Avoid cramps caused by nervousness during running. It is good to do warm-up exercises seriously. 3. Make a good start. When starting, you should quickly grasp the inner runway with explosive force, try not to fall behind others and avoid falling further and further. 4, the first 500 meters to control the rhythm, do not rush to surpass, to retain some physical strength, can not always rush. The pace should be moderate, as close as possible to the first legion. 5, the last 500 meters should be accelerated appropriately, but it should be accelerated evenly, not too hard, otherwise the last 100 meters will not be able to catch up. 6./kloc-at the end of 0/00 meters, you should speed up with all your strength, grit your teeth and rush forward. When we start jogging, you must make sure that all the movements are forward. You can't let your arms swing all over your body, which will waste our energy. You must make sure that your arm always swings forward. When jogging, don't keep your arms high, at the same time, your toes should land naturally, and every movement should be relaxed as much as possible. In addition, it is also important to maintain the integrity of the body. Many people will encounter such problems. When they feel tired during running, all their movements will go out of shape. Maybe their shoulders will collapse forward, maybe their asses will pout back. So that you lean forward. No matter what we do during running, we should keep our bodies upright. Stretch your arms and shoulders back, which will expand our chest and ensure our breathing is smoother. It's best to practice these in relaxing running training. In relaxed running practice, we can easily concentrate on these running movements. There is always someone in your heart reminding you that your shoulders should be stretched, your arms should be low, and your toes should land naturally. Even when you are accelerating or running intermittently, these movements cannot be deformed.

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How to run a kilometer?

1000m competition and examination skills: First, full preparation is very important! It is also the most easily overlooked by most candidates. The second is to avoid rushing after the start, keep running at a constant speed all the way, and finally sprint around 100 meters. Third, pay attention to the rhythm of breathing and take a deep breath rhythmically. The following focuses on the preparation activities before the game and the matters needing attention in the game. Preparing for the exam is very important, but most candidates often ignore this point. To this end, warm-up activities: start 30 minutes before the game, jogging first1000-1500m; Then do a few unarmed exercises, leg press, moving joints; Do 3-5 more 30-50-meter accelerated runs; At this time, you should feel that you are sweating all over. Remember to keep warm at this time, don't take off your clothes first, and then sit down and rest five minutes before the game. After getting on the runway, jump a few times and take a few deep breaths. Just try to keep the whole journey at a constant speed, and don't rush at the beginning. Finally sprint 100 meters, pay attention to the breathing rhythm during running, exhale every two or three steps, inhale every two or three steps, and take a deep breath as much as possible. Another thing to note is that don't drink any drinks or eat chocolate before the exam. It's useless. After running, your mouth is sticky and uncomfortable. By doing this, you can run the best results. I hope my answer can help you. If you are satisfied, please accept it. Thank you.

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How easy is it to run a kilometer?

1, strengthen the exercise of explosive power and endurance at ordinary times. One kilometer also needs good explosive power, so as to seize the opportunity in running. Endurance is crucial for the second half of acceleration. The better way to exercise explosive power is to run with sandbags and leggings, and the endurance exercise is mainly through running more. 2. Warm up before running. Before running a kilometer, you should fully warm up and move your whole body. Avoid cramps caused by nervousness during running. It is good to do warm-up exercises seriously. 3. Make a good start. When starting, you should quickly grasp the inner runway with explosive force, try not to fall behind others and avoid falling further and further. 4, the first 500 meters to control the rhythm, do not rush to surpass, to retain some physical strength, can not always rush. The pace should be moderate, as close as possible to the first legion. 5, the last 500 meters should be accelerated appropriately, but it should be accelerated evenly, not too hard, otherwise the last 100 meters will not be able to catch up. 6./kloc-at the end of 0/00 meters, you should speed up with all your strength, grit your teeth and rush forward.

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How does a 1000 meter runner insist on running faster?

Strengthen the exercise of explosive power and endurance at ordinary times. One kilometer also needs good explosive power, so as to seize the opportunity in running. Endurance is crucial for the second half of acceleration. The better way to exercise explosive power is to run with sandbags and leggings, and the endurance exercise is mainly through running more. Warm up before running. Before running a kilometer, you should fully warm up and move your whole body. Avoid cramps caused by nervousness during running. Just warm up carefully and start well. When starting, you should quickly grasp the inner runway with explosive force, try not to fall behind others and avoid falling further and further. Precautions for running: Don't eat for an hour or two before running, because the stomach wall will bear a certain burden after eating. If the intensity of exercise increases, the burden on the stomach wall will be heavier, which will lead to stomach pain. Try to warm up for a while before running to avoid physical injury during running. Try to wear comfortable sports clothes and sneakers when running. Clothes that are too big or too small are not suitable, which will bring discomfort or resistance to running. When running, pay attention to adjusting posture, lean forward as far as possible, wave your fists naturally and gently with your hands, look straight ahead, relax your shoulders and droop naturally, keep level, and don't shake up and down during running. The above content refers to