Method 1: Prepare for the season.
1, step training. Stepped training, also known as pyramid training, requires trainers to start with sprints, gradually increase the running distance, and then slowly return to the initial short distance. For example, run 200 meters, 400 meters, 800 meters, 400 meters, 200 meters at a medium speed, and rest for 2 to 3 minutes between runs. This kind of training can improve your endurance and speed.
You can also train step by step in turn, starting with long-distance running, gradually shortening the running distance, and then returning to the original long-distance running.
When preparing for the season, do this training two or three times a week.
2. Repeat sprint training to improve speed. Practice 100 meters and 200 meters repeatedly to exercise your sprint ability. Doing more sprints will help to improve speed, pace and strength. Try to run four full laps during training. Don't stop while running. Each lap should include a straight sprint of 100 m and a curve jog of 100 m.
In order to get the best results, it is best to do sprint exercises 2 or 3 times a week.
Expert tips
Francisco Gomez
Francisco Gomez, a fitness coach, is the head coach of the fitness potato gym established in the San Francisco Bay Area on October 20/1. As a former competitive runner, he now helps endurance athletes train for large-scale competitions such as Boston Marathon. Francisco is good at sports injury rehabilitation, flexibility training, marathon training and fitness for the elderly. He holds a Bachelor of Science degree in Nutrition, Exercise Physiology and Running.
Francisco Gomez
fitness instructor
Don't sprint fast, run slowly, so you can finish it easily. You should exercise slowly through simple running training to repair joints and muscles that may be overused, especially if you have just finished a season of cross-country running. In addition, don't overwork your heart a few weeks before the game.
3. Practice long-distance running repeatedly to improve endurance. Practice long-distance running repeatedly to prepare for it. Run 800 meters or 1600 meters at a time in training to exercise endurance. When practicing, try jogging 5 times, each time 1000 meters, with a 90-second rest between times.
To successfully enhance endurance, try to do long-distance running training two or three times a week.
4. Do 1 2 lower body strength training every week. Although running is a more intuitive exercise method for running, weight-bearing training is also essential for effectively exercising muscles. Add lower body strength training to the training plan, 65438+ 0 to 2 times a week, and exercise leg muscles for running. You can try the following exercises: Squat.
Forward lunge
Lift your heels.
sit-up
5. Do upper limb strength training once a week. Although it will surprise many people, it is also important to exercise the upper body for running. When running, the chest, shoulders and arms must have enough strength to swing the arms, and a strong back helps to maintain a good running posture. Try to add the following upper body exercises to your training plan, about once a week: bench press.
Upright rowing
Biceps bending
Platform entry
6. Eat a healthy diet with balanced nutrition. You will spend a lot of energy in daily track and field training. So be sure to eat food that can effectively provide nutrition and meet the needs of the body. Eat an energetic breakfast every day to start the body's metabolism, and eat protein-rich food and green leafy vegetables for lunch. Eat foods rich in protein and carbohydrates immediately after exercise. Try berry oatmeal or a few eggs, a piece of toast and a glass of orange juice for breakfast.
Consider having roast chicken breast for lunch with a big salad with carrots, cucumbers and peppers.
Eat spaghetti with Italian red sauce, potatoes, lean meat and broad beans for sports meals.
7. Ask the coach for advice. When preparing for the season, you can set several goals. Tell the coaches what your weaknesses are and ask them if they can improve you in these areas. Doing so will not only help you improve, but also bring you closer to the coach. If you have physical defects, such as speed or hurdles, you can ask the coach how to improve in these areas.
You can also talk to the coach about how to deal with psychological problems, such as dealing with heavy losses.
Method 2: Prepare for the competition.
1, sleep for 9 to 10 hours the night before the game. In order to give the body proper rest and recovery time, athletes need more sleep. This will keep your body in the best condition. Try to sleep for more than 8 hours the night before the game. It would be better if you could get enough sleep for 9 to 10 hours.
2. Drink at least 6 to 8 glasses of water every day. Strenuous exercise leads to sweating and makes the body lose a lot of water. Before starting training, fill the water bottle and keep it with you at all times so as to replenish water at any time. Drink the water in the bottle, fill it up, and let yourself have water to drink all day.
Before the competition, eat some light and healthy snacks. If there is still a long time before the game starts after dinner, eat 1 2 healthy snacks to keep yourself strong, focused and energetic. Choose a small amount of light snacks, such as a piece of fruit or oatmeal energy bar, to avoid dizziness or stomach upset.
4. Try to keep a positive attitude. It is important to be optimistic before the game. People are easily influenced by pressure, which will only cause psychological burden and affect your play. When negative thoughts of self-doubt appear in your mind, it is very important to give yourself some positive psychological hints, such as: You are as prepared as possible.
You can get good grades.
As long as you give, you get.
5. Listen to music. Listening to music can help you ignore the high-pressure environment and eliminate interference, thus helping you to stay focused before the game begins. I hear singing, rock music or dance music to cheer myself up. If you want to relax, try listening to slow-paced soothing music.
6. Jog for 2 laps. You must relax your muscles before you start to go all out. First jog slowly around the playground for 2 laps. You must be able to talk when running. Two laps equals 800 meters.
7. Do static stretching for at least 15 minutes. When doing static stretching, the body needs to keep a fixed posture 10 second. After jogging for a while, static stretching helps you to continue to relax your muscles. Total * * * stretching for at least 15 minutes can make the body stretch properly. You can try the following basic static stretching actions: standing _ hamstring stretching.
Standing quadriceps stretching
Transverse lunge stretch
Butterfly stretching
Prone calf stretching
8. Do another 15 minute dynamic warm-up. After static stretching, continue to do dynamic stretching, which involves body movements. Besides activating muscles, they also have many benefits, such as improving the range of motion and body perception. Dynamic stretching actions include: knee-to-chest movement.
Walk on high feet
Raise your legs and kick them.
Leg lift in situ
Kick your ass and run