1, warm up:
Do proper warm-up exercises before running, such as stretching, skipping and jogging, to increase the temperature and flexibility of muscles.
2. Correct posture:
Maintain correct running posture, such as holding your head up and chest out, abdomen in, arms swinging naturally, etc. Reduce resistance and improve efficiency.
3. Breathe evenly:
Keep breathing evenly, take a deep breath, control the breathing frequency and provide enough oxygen for the muscles during running.
4, reasonable distribution of physical strength:
In the 400-meter race, it is very important to distribute physical strength reasonably. Don't pursue speed too much at the beginning to avoid consuming too much energy at the beginning. It is recommended to sprint when entering the last straight.
5, training endurance:
400-meter running needs good endurance, so it needs targeted training. You can choose long-distance running, interval running and other training methods to improve cardiopulmonary function and endurance.
6. Keep a positive attitude:
Keep a positive attitude when running, believe that you can achieve your goal, and at the same time pay attention to relax and not be too nervous.
7. Suitable equipment:
Wear shoes, clothes and accessories suitable for running, such as sports shoes, socks, sports watches, etc. , improve running efficiency and comfort.
8. Reasonable diet and rest:
Pay attention to the rules of diet and rest, ensure that the body gets enough nutrition and rest, so as to maintain a good state.
The best time and type of running
First, the best time:
Fitness and running are generally best arranged in the morning, followed by around 7 am and 5 pm. Middle-aged people usually exercise in the morning because of work. First of all, they don't conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system.
It is not advisable to run before or after meals. It is easy to affect the digestion of food. Generally, it is better to exercise after meals 1 hour. However, it is not suitable for doing large-scale exercise on an empty stomach in the morning. If the fitness distance is long, you can drink a small glass of sugar water or eat less snacks first.
Second, the type:
1, long-distance running:
Long-distance running is short for long-distance running. It started as a 4-mile and 6-mile run. From the middle of19th century, it was gradually replaced by 5000m running and10000m running. 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.
2. Sprint:
Sprint is a kind of track and field events, which generally includes 50m, 60m,100m, 200m, 400m, 4x100m relay and 4x400m relay. Its sports feature is that people run the specified distance on the determined runway at the fastest speed at the same time, and the first runner is the winning event.
3. Middle and long distance running
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.