The speed of professional athletes is about 1 km 2 minutes and 20 seconds, and the world record is 2 minutes 1 1 sec. The fitness speed of normal adults is 10 km/h, which is 6 minutes 1 km.

Three taboos of sports

Experts pointed out that in some cases, you must be prepared before exercise, and you should cancel the scheduled exercise plan when you encounter foggy or cloudy weather. Pay attention to the following points when exercising:

Don't do warm-up exercises. Doing some simple physical exercises before physical exercise is conducive to safe and effective exercise. Because in the cold winter, due to the cold stimulation, the elasticity and ductility of muscles and ligaments are obviously reduced, and the flexibility of the whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally.

Second, avoid exercising in foggy days. Fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing chest tightness, dyspnea and other symptoms, and in severe cases, rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases will occur.

Don't pay attention to keep warm. Don't neglect to keep warm during exercise, otherwise it will cause a cold. When the weather is cold, you can gradually reduce your clothes after your body is hot. You don't have to take off your clothes immediately when you start exercising, and don't take off your clothes when you sweat, otherwise you will catch a cold easily.

Movement type

long-distance run

Long-distance running is short for long-distance running. The original events were the 4-mile race and the 6-mile race, which were gradually replaced by the 5000-meter race and the 10000-meter race from the middle of the 9th century.

According to records, the earliest official long-distance race in modern times was1a professional race held in London, England on April 5, 847. Jackson of Britain won the 6-mile race in 32 minutes and 35.0 seconds. At the Olympic Games, both men and women run 5000m and10000m. Men's events 19 12 included; The women's 5000m run is included in 1996, and10000m run is included in 1988.

Short distance running

Sprint is a kind of track and field events, which generally includes: 50m run, 60m run,100m run, 200m run, 400m run, 4x100m relay run and 4x400m relay run. Its sports characteristics are: people run the specified distance on the determined runway at the fastest speed at the same time, and the first runner wins; In terms of functional energy supply, it shows that the human body gives full play to human instinct and supplies energy through anaerobic metabolism.

middle-distance race

Middle-distance running is short for middle-distance running and long-distance running. It is a track and field event with a distance of more than 800 meters. Middle and long-distance running events include men's 800 meters, women's 800 meters and men's 1500 meters; Long-distance running events include men's 5000m and10000m, and women's 3000m, 5000m and10000m.

Middle and long distance running is a long-standing and popular sport. In the ancient Olympic Games more than 2,000 years ago, there were middle and long-distance races. /kloc-in the 0/9th century, middle and long-distance running has become popular in Britain, and later countries all over the world have started it one after another. From 19 10, China also has middle and long distance running.

Extended data:

(1) Try to choose a soft venue for morning exercise and fitness running. It is best to practice running on the track of the sports ground instead of running on the hard ground.

(2) Don't wear hard shoes when running. Try to wear shoes with soft soles and thick soles, preferably sports shoes and rubber shoes. You can wear cloth shoes when you don't have rubber shoes, but don't wear hard shoes and plastic shoes.

(3) Running posture should be scientific and reasonable. The heel should land first and quickly transition to the sole of the foot, so as to do a good job of buffering and reduce the resistance when landing. The rear pedal of the leg should be stretched. When your feet touch the ground, you should make good use of the cushioning force, not too hard, so that when you run, people feel that your feet are light and elastic, and you can also reduce the burden on your feet, which can last and avoid pain.

(4) When running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Soaking feet with hot water often, at least after running in the morning and before going to bed every night, can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain, which is beneficial to morning exercise the next morning.

(5) Before and after participating in the morning exercise fitness run, warm-up and finishing activities should be done well, especially the muscles, tendons and ligaments of hip joint, knee joint, ankle joint and lower limbs should be fully active before participating in the morning exercise fitness run. These are also very important for protecting feet.

When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps.

When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running.

Breathe in through your nose while running. Breathing through the nose and running rhythm can meet the oxygen demand in the body.

With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing.

Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.

References:

Baidu encyclopedia-sports