Ways to help you improve 1500m long-distance running performance 1 First of all, pay attention before the race.

1. Drink high-concentration glucose water 30 minutes before the competition (glucose is a monosaccharide, which can be quickly digested and absorbed and directly acts on muscles). Don't drink other drinks. Drink white water when you are thirsty. Don't eat any food for 30 minutes before the game. Remember!

Don't eat sweets like chocolate on the day of the game, it will make your throat sticky.

3. Know your opponent's situation. Whoever has a high level and good grades should know fairly well. Second, we should be fully prepared. Prepare a comfortable sportswear, and remember that you can't wear new sports shoes, which are easy to rub your feet.

Second, the preparatory activities

1, just jog and sweat.

2. Do leg press, press the waist, turn around and pat the shoulder. And move related joints, ligaments and muscles.

3. Do two or three 30-meter acceleration runs.

The above content is completed 20 minutes before the competition. Pay attention to the future time.

1, do a few vertical jumps in the same place after getting on the runway to improve your excitement.

Pay attention to keep your body temperature during this time, and don't let your body cool down.

Third, during the competition.

1. Breathe through your mouth and nose at the same time, put your tongue on the upper jaw, and let air pass through the sides of your tongue, which can moisten the air and prevent the cool wind from blowing straight into your throat.

2, the whole process is uniform, breathing must be even, if possible, keep in the position of 2-3, pay attention to sit around the "box", if not strong enough, don't follow. After the race started, some people ran very fast at the start. Such people can't get good grades in the exam, so don't follow. If the speed is enough, don't touch the ground with your heel, just touch the ground with your forefoot and pedal. Push the last 400 meters, but don't go to the last 100 meters, and speed up the swing arm frequency when sprinting.

Master the four essentials of long-distance running

Although long-distance running is an economical and effective aerobic exercise, social recognition and public participation are far from reaching the scale effect. The main reason is that the exerciser didn't master the technical requirements of long-distance running correctly, didn't distribute his physical strength reasonably, couldn't appreciate the fun and physical benefits brought by long-distance running, and finally gave up. Tell your friends how to run long distances.

Healthy long-distance running is also an intensity and endurance project, which lasts about 30 ~ 40 minutes. On the one hand, it is required to reduce energy consumption as much as possible to ensure the whole race; On the one hand, we should maintain a certain running speed. Therefore, it is very important to master the essentials of exercise correctly and distribute physical strength reasonably.

1, correct operation action

Sticking to running can make our bodies stronger, but this is not true. Running will do harm to our health. After we started, our shoulders were slightly raised and our arms were bent 90 degrees. With the rhythm of running, we naturally swing back and forth, but bounce up and down slightly and lift our shoulders slightly. When running, the thigh is lifted higher forward and pushed back completely, which can make the abdominal muscles tense; Toes should be straight forward, back pedal should be strong, landing should be gentle, and movements should be relaxed.

2, foot landing action

You mainly use your feet when running. So you should pay more attention to the landing action of your feet to ensure the correctness of the action. You should land your feet on the ground and then transition to the forefoot. In this way, the muscles at the back of the leg are relaxed, running is labor-saving, but the speed is slow, which is suitable for most people and beginners to exercise at ordinary times.

Step 3 control abdominal muscles

In long-distance running, abdominal muscles should be moderately tense, and attention should be paid to lifting qi, which is in itself the training of respiratory organ function and also the exercise of abdominal muscles. When running, abdominal pressure will increase. The control of abdominal muscles can prevent the stomach from sagging or protruding, which is very effective in keeping fit. Of course, with the increase of age, the strength of abdominal muscles will decrease, and some exercises to strengthen abdominal muscles can be appropriately added.

Step 4 breathe correctly

Pay attention to the breathing style and rhythm during long-distance running, have your own breathing rhythm, and adjust yourself when running. Under normal circumstances, you can inhale in two or three steps, and pay attention to the rhythm. In the way of inhalation, we should try to use nasal breathing and nose-mouth mixed breathing. In winter long-distance running, you can press your tongue on your palate to avoid the stimulation of trachea and bronchus caused by direct inhalation of cold air.

Seven taboos of running skills

1, striding forward. Stride running makes the muscles in a state of low stretching efficiency, causing the feet to land in front of the knees, thus producing braking effect. You will feel as if the ground is heavy, and your feet touch the ground in front of your knees.

2, the action of wasting physical strength, too much up and down exercise wastes physical strength. The biggest reason is that the knee lift is too high or the stride is too small. You will feel as if you are running in the same place instead of running forward, so you may have problems with tight calves or injuries. Crossing the swing arm in front of the trunk to hinder the forward movement is another example of wasting physical strength.

3. The pressure inside the arch is too high, which makes the muscles supporting the arch bear extra pressure, and then pulls the muscles attached to the inside of the tibia. So the knees are pronated and become nervous. The gluteal muscles are in an inefficient state due to knee pronation, which causes tension in the gluteal flexors and back and pelvic inclination.

4. Sit on your hips. This posture is that the pelvis leans forward and the hips retract, which will reduce the strength of the hamstring and gluteal muscles. This is usually caused by weak key muscles, poor pelvic adjustment and tense hip flexors, but fatigue during running can also lead to this posture. This may lead to many back and hip diseases.

5, the soles of the feet are too everted, the soles of the feet are not too pronated, but the pronation is not enough, staying at the outer edge. This weakens the ability of the sole to absorb the impact force and increases the risk of stress fracture.

6. The driving force of hip joint is insufficient, and relying too much on quadriceps femoris (anterior thigh muscle) and gluteus flexor muscle instead of hamstring (posterior thigh muscle) and buttocks will reduce the stride distance and weaken the stride strength. Try to swing back and forth.

7. Hips sink, which makes the feet land improperly, which may lead to diseases in the lower back and outside of the legs.

Ways to help you improve your performance in 1500m long-distance running II. Training methods of middle and long distance running.

General endurance actually belongs to one of the training methods of middle and long-distance running: in long-distance running training, it actually refers to the human body and some small and medium intensity, as well as some ability to persist in exercise for a long time. The main function is to better develop the aerobic capacity of human body, which is a main factor of special endurance.

The main means to develop general endurance: long-term or long-term moderate-intensity running or jogging, including cross-country running, race walking, endurance variable-speed running and other sports applications (such as ball games, swimming, cycling, etc.). ), endurance games, etc.

Special endurance: refers to the ability to carry out special activities for a long time or the ability of the human body to continue to carry out high-intensity strenuous exercise for a certain period of time. Special endurance is the main factor that determines the performance of middle and long distance running. Strengthening special endurance can help athletes keep running at a high speed and reduce the occurrence of sports injuries in competitions. It helps to improve the ability to accelerate the sprint. The main means of developing special endurance: long-term special exercise; Repeated running is shorter or slightly longer than the special distance; Run different distances at different speeds; Long-term high-intensity cross-country running; Hurdles and obstacle races of various distances.

After reading the introduction of the training method of middle and long distance running, you will definitely understand what the training method of middle and long distance running contains. Only by mastering certain skills during training can long-distance running be more reasonable. I hope everyone can know something about this, and we should pay attention to this situation.