First, we should strive to seize the favorable position after the start. Run out immediately after firing, and run tangentially to the inside of the runway, so that you can't run 3 meters in a corner. Accelerate the opening at the right time, and slow down and change places when there are many people crowded.

Second, run close to the inner protrusion and run on the inside.

Third, adjust the running rhythm reasonably. Generally, you run two or three steps to exhale and two or three steps to inhale. With the acceleration of running speed and the appearance of fatigue, the frequency of breathing also increases, so you can use the method of exhaling step by step while running.

Fourth, adopt leading, following or variable speed operation. Leadership: If you feel that you are the strongest in the group, then you can use the "leadership method". Follow-up method: If you feel that your level is average, you can use the "follow-up method", and you should use your customary step when following up, so that you can relax and save your strength. Variable speed running: If you usually have a good training level and often use variable speed running, then you can use variable speed running according to your sense of speed and rhythm.

Fifth, it is best to run second and third when the wind is against.

Sixth, rational distribution of physical strength. Generally speaking, the first lap of 400 meters should not be too fast. However, high-level candidates will be slightly faster in the first 400 meters, while low-level candidates will be controlled. After running 600 meters, if you feel in good health, you should make the final sprint a little earlier.

Seven, grab the road and run into the route. Don't overtake your opponent in the corner, or you will go ahead on the outside of the runway and run more distances and lose money. It is good for overtaking to enter the straight after running through the corner. After entering the corner, try to run along the inside.

Eight, finally 150 ~ 200 meters can enter the sprint. Don't be pulled down by your opponent before you start. When sprinting, try to increase the swing arm movement, speed up the pace and stride, cross the finish line at the fastest speed, and don't look back at others.

9. After crossing the finish line, leave the runway as soon as possible to prevent collision and injury. You can't sit down and rest at once. After stopping, you are moving slowly.

The essentials of long-distance running:

1. Keep the head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.

2. The swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.

3. Keep upright from the neck to the abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning back, which is conducive to breathing and maintaining balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.

4. Keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.

5. thighs and knees are forced to swing forward instead of lifting. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive.

6. The foot should fall about one foot in front of the body, close to the midline. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. At the same time, we should pay attention to the cushioning of calf muscles and achilles tendon when landing, and the calf should actively scrape the ground backwards when landing, so that the body can actively move forward. In addition, the calf should swing forward, and the foot should move forward as far as possible, and it can't be everted or everted, otherwise it will easily damage the knee joint and ankle joint. You can check your footprints when running on the beach for reference.

7. If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in a braking reaction, which is very harmful to bones and joints. When landing correctly, land with the middle of the sole of your foot, so that the impact force can quickly spread to the whole sole.

References:

Baidu Encyclopedia-Long-distance Running (Long-distance Running)