Second, the middle and long-distance running starts with a squat or a standing start, and the long-distance running starts with a standing start.

★ Half-squat start: two arms are in front, one hand's thumb and other four fingers are supported behind the starting line in a figure of eight, and the other arm is on the side of the body, and the weight mainly falls on the front leg and the supporting arm. The starting action is similar to squatting.

★ The starting sequence is as follows: After hearing the password of "Take your positions", take a deep breath once or twice, then walk or jog to the starting line, with your feet spread back and forth, with your strong feet in front and close to the back edge of the starting line. The distance from the front heel to the rear toe is about one foot long, and the feet are about half a foot apart. Most of the weight falls on the forefoot, and the hind foot is supported by the forefoot. Look ahead for 3-5 meters, keep your body posture stable, and concentrate on listening to gunshots or "run" commands.

When you hear a gunshot or a "run" command, push your leg hard to the ground. After landing on the ground, the hind legs swing forward quickly, the front legs push straight quickly, and the two arms make a quick and powerful swing with the movements of the legs, so that the body can rush forward quickly and get a faster running speed in a short time.

Second, the breathing of middle and long distance running

Beginners of middle and long distance running should master the correct breathing method. When you start running, you can deepen your breathing in a natural state, and the rhythm of breathing should match the rhythm of running. Generally speaking, run two or three steps to exhale, run two or three steps to inhale, and the depth of exhalation should be appropriate. With the appearance of fatigue, the frequency of breathing increases, so we should focus on exhalation.

Third, run on the road.

★ Upper body posture: The correct upper body posture is to stand upright or lean forward slightly, the head is natural, the eyes are flat, and the muscles of the face and neck should be relaxed. (pictured).

★ Leg movement: Running speed depends on step size and step frequency.

★ Push back and swing forward: In a running cycle, when the body's center of gravity moves past the support point, the action of pushing back and swinging forward begins. When the swinging leg swings forward through the vertical part of the body, each joint of the supporting leg should be extended quickly, first extending the hip joint, and then extending the knee joint and ankle joint quickly and forcefully. At the end of the push-back, the legs are almost straight or straight. The stretching time should be short, so that you can swing your legs forward in time after stretching.

★ Flying: After landing, the body enters the flying period. When the thigh begins to swing forward after kicking, the calf naturally swings upward with inertia, and the knee joint bends, forming a posture of folding the big calf.

★ Foot landing cushion: When the thigh of the swinging leg begins to fall, the knee joint will naturally straighten and land with the forefoot.

★ Swing arm action: In middle and long distance running, the arm is slightly away from the trunk, the elbow joint naturally bends, and swings back and forth with the shoulder as the axis, and the swing should be appropriate.

More than half of the journey on the way is running on the curve. The technique of curve running is basically the same as that of sprint, but the amplitude and intensity of action are small.

Fourth, finish running.

The finish run is an accelerated run near the finish line. When you enter the last straight, you should try your best to sprint. When to speed up running depends on the distance of the race, personal training level and tactics.

Middle and long distance running pays attention to uniform speed during running. In general, it is best to run at a constant speed, but it does not rule out the final sprint. According to your own training level, you should sprint at the beginning of the game. Don't panic, you will slow down after running for tens of meters. Then, keep your own speed, preferably with someone similar to yourself. Pay attention to breathing, three steps, three steps. Run three steps forward, keep breathing in, run three steps, keep breathing out. If you are short of breath and can't do it, change it to two steps, one is called two steps. Note: don't open your mouth too wide, or you will have a stomachache as soon as you enter the air conditioning. If it is a 300-meter standard field, it is 2.5 laps. In the last 200 meters, try your best and rush forward. You can take a deep breath at this time until you cross the finish line. I'm sure to get good grades.

According to one's own ability, adopt uniform running tactics: except for the accelerated running and the final sprint after the start, basically adopt a higher speed uniform running on the way. Breathing method In the process of long-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is very important to master the correct breathing method. In the middle and long-distance running, in order to increase the lung ventilation, the method of synchronous breathing of nose and mouth is used when breathing. The breathing rhythm should match the running rhythm, generally using two steps and one breath, two steps and one breath, or three steps and one breath. Pay attention to increase the depth of breathing when breathing. 7. In the middle and long-distance running, because the supply of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, limb weakness and no longer running. This phenomenon is called pole. "This is a normal phenomenon of middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state. In middle and long distance running, abdominal pain is easy to occur due to insufficient preparation activities, mainly caused by gastrointestinal spasm. At this time, students must not be nervous. They can hold the painful part with their hands, slow down running, take a few deep breaths, and hold on for a while, and the pain will disappear.

Or follow the running tactics: after starting, always follow the team leader or small group, and strive to surpass the opponent in the final sprint stage and take the lead in passing the finish line.

There is also the action of running: it should be noted that coordination must be relaxed when running. This requires that on the basis of correct movements, the whole foot should be used to land and the knee flexion buffer should be transferred to the forefoot. The upper body is upright and relaxed, and the arm swings naturally and forcefully.

In addition, I would like to make some suggestions:

First of all, eat less or no sugary food three days before the game, and start eating more Gaotang food three days before the game. Eat 80% full and digest well on the day of the game. You can drink 200ML of 40% glucose water 30-40 minutes before the competition. Besides, take three tablets of vitamin C instead of chocolate.

2. Carefully prepare for practice. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise the muscles of shoulder joint, elbow joint, back and waist, legs, knees and ankles, strengthen the strength of muscle ligaments, improve the sensitivity and coordination of the body, thus preventing injuries and improving sports performance.

4. Before sports or competitions, students should pay attention to keep good sleep and body reserves, control too much diet and water before competitions, and don't drink alcohol.

5. After exercise or competition, do a good job in relaxation activities and restore physical strength and muscle strength as soon as possible. Its method is to shake and pat all parts of the body and massage with each other.

6。 Don't take off your coat before you have a fever, and put on your coat immediately after the long-distance running to prevent you from catching a cold. Long-distance running shoes and socks should be soft, feet,

So when is the best time for exercise (running)?

Morning session: from morning (after sunrise) to before breakfast.

Morning session: 2 hours after breakfast to before lunch.

Afternoon: 2 hours after lunch to before dinner.

Evening session: 2 hours after dinner to evening (before sunset).

I wonder how your skills are? Long-distance running training must be scientific in order to be effective. First of all, whether your movements are standardized is a very important question. Try to get rid of some tricks that waste time. You can have a chance to watch videos of world-class players' competitions, not to learn their styles, but mainly to watch their standard movements.

In addition, the tactics in the game are also very important. For example, if you are an endurance athlete, just like Sun Yingjie, you can run together and come out to lead; If you are a speed player, you can start with the player before the exam and finally sprint.

As for training, it can be carried out according to the alternating training of "general endurance" and "speed endurance". General endurance is aerobic long-distance running training; Speed endurance is a sprint in the later stage of training, which can be used to sprint 150m, 300m, 600m and so on. In addition, we must strengthen the overall quality and strength, such as waist and abdomen, arms and so on.

Pay attention to the rhythm and breathing when running, and you can also add some nutrition and pay attention to your diet.

Be confident psychologically! Wish you success!

Correctly mastering the breathing method during running is an important link in practicing middle and long-distance running, and it is also the key to mastering the running rhythm of middle and long-distance running, preserving physical strength and improving performance.

First, the problem of students' breathing in middle and long distance running teaching

1, consciously hold your breath, and then practice breathing.

In the teaching of middle and long distance running, I found that some students often feel unconscious tension during the first practice, which leads to poor breathing and tense chest muscles. Organs in the chest, such as the heart and lungs, are oppressed, holding their breath, and then running breathlessly. From a physiological point of view, holding your breath will increase the internal pressure in the chest, hinder the venous blood return and reduce the cardiac output. Moreover, holding one's breath and taking a deep breath can keep the muscles tense, which limits the exchange between tissues. Especially in the case of insufficient oxygen metabolism, it further aggravates the hypoxia of tissues, and the concentration of lactic acid in muscles rises rapidly, leading to premature fatigue and affecting the training effect. In addition, because students begin to practice, it is easy to affect the norms of body movements, the consistency of movements and the speed of running.

2. The gait and breathing rhythm are poor.

In the teaching process, most students' breathing and footsteps are not coordinated when running, and their movements are not coordinated when practicing. It seems difficult to come down from a training class. There are generally two ways to breathe when running: one step at a time and two steps at a time. This action involves whether the rhythm between breathing and footsteps is consistent. Some students are not skilled enough for beginners and have a poor sense of rhythm. In addition, they breathe in quickly and move slowly when running, which leads to inconsistent steps and breathing, and finally leads to panting and loss of rhythm when running.

Second, the teaching methods of breathing and footwork in middle and long distance running teaching

1, simple cooperative early education

At the beginning of practicing middle and long-distance running, consciously teach students breathing methods and some auxiliary methods of practicing breathing, such as vital capacity exercises, and transition to coordinating the swing of arms, requiring students to swing their arms once or twice to make a breathing coordination. When teaching, be careful not to swing your arm too fast at first, so that the coordination of breathing and arms will be gradually coordinated after repeated practice. This stage is the basis of practicing middle and long distance running. Therefore, at this stage, the teacher should carefully define the essentials of breathing, and always pay attention to observation, reminder and correction, and then practice in a short distance and in a few steps, so that students can experience it themselves, and the teacher is next to them. Through repeated reinforcement, students' feelings about running rhythm are deepened, which lays a solid foundation for middle and long-distance running teaching.

2. Emphasize natural breathing in the initial training.

In the initial stage of middle and long distance running practice, we should emphasize the essence of breathing. Because at the beginning of practice, because students are not skilled, they care too much about the coordination of breathing and footwork, and breathing is too artificial, which leads to stiff movements. Instead, the body is uncoordinated, breathing is unnatural, and it is difficult to get up and down. At this time, there is no close cooperation between breathing and footsteps or the breathing is soft and slender. Therefore, it will play a better role to emphasize students' natural breathing and relaxation when they are just practicing, and then emphasize the coordination with footsteps on this basis.

3. In the proficiency stage, we should emphasize consciousness and the teaching of breathing and footwork.

When students gradually establish a complete and correct technical concept, they also meet the technical requirements of middle and long distance running, that is, standardized movements, harmonious and gentle breathing and footsteps. At this time, it is necessary to emphasize the awareness of breathing in teaching, highlight the close cooperation between breathing and footsteps, and achieve the realm of "winning without tricks" in martial arts novels. At this stage, students' running posture is relaxed and natural, and their breathing is smooth, and the test scores of middle and long distance running have also improved by leaps and bounds. Moreover, the time of "pole" is getting shorter and shorter, and the reaction of "pole" is getting smaller and smaller. It should be said that the improvement of middle and long distance running performance is achieved by constantly overcoming the "pole", which shows that the quality of breathing rhythm plays a vital role in the quality of middle and long distance running performance.

In a word, the key to improve the performance of middle and long distance running is undoubtedly the close cooperation between breathing and footwork, but it must be combined with other means, including scientific training means and methods, in order to achieve good results.

If you want first aid, start with breathing! Breathing is the key problem in middle and long distance running. Middle and long-distance running is most suitable for the nose and mouth, that is, breathing through the nose and breathing with the mouth slightly open, which can increase the intake of oxygen, because a lot of oxygen needs to be consumed during running. Breathe evenly and rhythmically, neither fast nor slow, otherwise it will disrupt your rhythm and consume a lot of physical energy. Besides breathing, you should also pay attention to jogging and warming up before the game. Wish you success!

If you adjust your breathing like this after the game, the problem will be small.

Running: Only three times a week.

Running is one of the oldest forms of exercise. In ancient times, only by running fast and for a long time could we get more prey and protect our own safety. Running belongs to aerobic exercise, which can improve cardiopulmonary function, vascular function, metabolism, body sensitivity and balance, regulate body fat, and cultivate strong and patient quality. With the development of the national fitness campaign, more and more people join the ranks of running.

Running should reach three indicators.

We have been taught since childhood that we should keep exercising. So many people think that once you start running, you must stick to it every day. However, according to the latest sports scientific achievements, running does not need to be forced, as long as the training volume is gradually increased. Generally speaking, in order to achieve a certain training effect, people who run and exercise must meet three basic indicators: the duration is more than 20 minutes; Heart rate is above 120 beats/min (young people); Frequency is more than 3 times a week. In other words, just run 3-4 times a week.

Why is it unnecessary to run every day? Dr. Keiji Yamayama, a professor at Toyama University in Japan and a member of the Scientific Committee of the Japan Athletics Federation, mentioned in the book "Key Guide to Running" that if running is for fitness, it is necessary to cooperate with rest, otherwise fatigue will lead to physical problems.

Generally speaking, you can run for two days and have a day off, or you can run for three days and have a day off.

Exercise can promote health. Based on the theory of "excessive recovery", exercise beyond the normal load of the body can bring stronger stimulation to muscles and internal organs, so the body will think that its components are not strong enough and will organize "resources" to enhance related functions, so the health level and sports ability of the body will rise. But exercise can also bring physical fatigue, so it is necessary to give the body some time to complete the "excessive recovery". Otherwise, it will not only affect normal work and life, but also cause harm.

Determine the number of running days according to physical strength

But if you can't meet the above standards, you can't say that there is no exercise effect. For example, people with poor health only run once a week, and walking and walking on other days can also promote their health. In short, you should decide the number of running days according to your physical strength, work nature and fatigue. As for whether to run that day, it can be decided according to factors such as muscle fatigue, feeling good or bad when waking up in the morning, weight increase or decrease, appetite and so on.

In addition, during running, the ankle joint and knee joint will bear huge impact. Therefore, if athletes are fat, we can consider using other forms of aerobic exercise instead of running, such as swimming, spacewalking and cycling.

Supplemented by other sports.

Running is mainly to strengthen cardiopulmonary function and physical endurance. If you want to get overall health, you need to supplement it with other projects. We recommend running 2-3 times a week and taking part in other sports 2-3 times.

Female friends can choose ballet to improve their posture, yoga to calm their minds and boxing to burn fat. Male friends can choose bodybuilding to increase their muscles, or martial arts courses to improve their physical sensitivity and self-defense ability; Middle-aged and elderly friends can choose Tai Ji Chuan, Taijijian, Yangko and other traditional China projects. In addition, ball games, swimming, hiking, rock climbing and many other "tricks" can enrich the training plan.

One of the keys to burning fat is running at an intensity close to your anaerobic limit (anaerobic threshold). The correct posture can enable you to reach this intensity without wasting extra energy.

Forward is the most important part of running posture. In order to ensure that the forward strength can prevent the deformation of exercise after fatigue, Dr. Yasis suggests strength and stretching exercises. The stretching exercise of runners should be "dynamic stretching", not ordinary static stretching, because running itself is dynamic. Several stretching exercises introduced in this paper can be carried out after warm-up or practice.

1, head and shoulders

The essentials of running-keep your 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.

Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.

2. Arms and hands

Essentials of running action-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.

Strength stretching-elbow lifting and swing arm. The arms are in the ready-to-start posture, the elbow joint of the rear swing arm is raised as much as possible, and then the forward swing is relaxed. With the acceleration of the action, it is raised higher and higher.

3. Trunk and buttocks

Running essentials-keep upright from neck to abdomen, instead of leaning forward (unless accelerating or uphill) or leaning back, which is beneficial to breathing, 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.

Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.

4, waist

The essentials of running action-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.

Dynamic stretching-flexion and extension. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.

5, thighs and knees

The essentials of running action-thighs and knees push forward, not up. 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.

Dynamic stretching-front bow. Stand with your feet as wide as your hips. Put your hands behind your head. Bend forward from the hips. Keep your back straight until your biceps feel tense.

6, calf and achilles tendon

The essentials of running action-the foot should fall about a foot in front of the body, close to the center line. 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.

Dynamic stretching-supporting heel lifting. Stand facing the wall for about 1 m, stretch your arms forward shoulder width, and hold the wall with both hands. Raise your heel and then put it down. Feel the tension of calf and achilles tendon.

7. Heels and toes

Essentials of running action-If the stride is too large and the calf stretches too far forward, it will follow the ground with its feet, resulting in 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.

Strength stretching-sit down and stretch your ankles. Kneel on the ground, keep your hips close to your heels and keep your upper body upright. Slowly press down on the ankle until the extensor digitorum and forefoot feel enough tension. Then lift your hips. Repeat. The movements should be rhythmic and slow.