/kloc-how to train in the 0/000 meter race 1? Exercise your will quality and don't give up easily.

Second, pay attention to reasonable adjustment of breathing and distribution of physical strength. Before you start running, you should do some preparatory activities to stretch your body. At the same time, it also increases the heart rate. When you start running, try to maintain your physical strength and adjust your rhythm when you can keep up with the big troops. Don't run for your life in the first place.

Third, before reaching the fatigue limit, we must persist. There is usually a fatigue limit around 1000- 1500. After this fatigue limit, the heartbeat and breathing will be relatively stable, and the feeling of leg soreness will be alleviated.

Fourth, it is necessary to gradually accelerate about 500 meters before reaching the finish line. At this time, everyone is very tired. As long as they work a little harder, they will widen the gap with others.

Action essentials of long-distance running:

1 Breathing method: Generally, we breathe through our mouths and noses at the same time, not just through our mouths or noses. Breathing rhythm: Generally, "three steps and one breath, three steps and one breath" or "two steps and one breath" are adopted, depending on everyone's exercise ability and level (breathing rhythm can be practiced and felt in situ). 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.

"Pole": a term used in middle and long distance running. It is due to the inertia of internal organs that the supply of oxygen temporarily lags behind and the need of muscle activity. In addition, a large number of metabolites produced by muscle activity cannot be transported away in time. So after running for a while, it will be difficult to continue running to varying degrees. At this time, we should persist in running with tenacious virtue, deepen our breathing and adjust the rhythm of our breathing. By adjusting the running speed, the "pole" can be overcome.

3. Pay attention to warm-up exercise before long-distance running and finishing relaxation exercise after exercise. The inertia of internal organs mentioned above is objective. This requires us to make full preparations for exercise before exercise, fully mobilize the body (what we usually call warm-up), and move the joints and ligaments of the body to prevent sports injuries. After exercise, it is necessary to tidy up and relax, so that muscles can be relaxed, the body will recover quickly, and the metabolites produced by muscle activities can be transported away, making the body healthier.

4. Long-distance running should pay attention to sports hygiene: dress, don't catch a cold because of saving trouble, especially for long-distance running in winter, wait until the whole body is hot before taking off your coat, and put on your coat immediately after the long-distance running to prevent colds. Shoes and socks worn in long-distance running should be soft but not soft, so as not to hurt your feet. Don't practice hard with illness (injury), and adjust the amount and intensity of exercise in time. Also pay attention to strengthen nutrition, pay attention to rest, don't be overworked, the distance and speed of running should be appropriate, step by step, from small to large, gradually increase, and don't rush for success, so as not to produce adverse reactions.

1000- 1500m how to train? - - 。

Boys.

You should run at a constant speed in front of1000 m.

Don't worry too much if someone passes by.

Just run your own pace, follow the pace of the people in front, and don't let others pull too far.

Last lap sprint

Tell yourself in your heart that after so long, you must rush on the last lap ~

Every run will have a fatigue period, which is the most tiring.

Never stop.

I prefer jogging.

Look up and take a deep breath.

Take two deep breaths, and then take two deep breaths.

If you can't speed up, swing your arm desperately.

The speed will increase.

I am a girl. Senior two ~ (older than you ~ ~)

Run 800 meters for 3 minutes 12 seconds.

These are all summed up when I was running ~

I hope it helps you.

If it's a training method.

Then take part in morning exercises every morning and set a good place.

Run there from home

Then turn around.

Before training

Leg press leg press kicks high.

To avoid muscle strain.

When you can't hold on.

Just running very slowly.

Don't take a bath immediately after running.

Don't squat down to rest at once.

You should walk slowly.

You can drink honey water or light salt water after your heartbeat recovers.

Anyway, the most important thing is persistence.

It's really a pity if you don't get these 20 points.

How to train your good friends in the middle school entrance examination 1000m run! I am very experienced in this field, and I have customized the training method for you. Give it a try!

Monday

1, warm up for 800-1200m.

2. Flexibility exercise (optional)

3. Speed up running 50 meters X2

4. Aerobic running: Alternate gun walking for 45 minutes to 60 minutes.

Step 5 relax

Tuesday

1, warm up for 800-1200m.

2. Flexibility exercise (optional)

3. Play basketball or football for 50 minutes.

4. Relax: swim 15 minutes.

Wednesday

1, warm up for 800-1200m.

2. Flexibility exercise (optional)

3. Accelerate to 60m X2

4. Aerobic running: Alternate gun walking for 45 minutes to 60 minutes.

Step 5 relax

Thursday

1, warm up for 800-1200m.

2. Flexibility exercise (optional)

3. Barbell exercise: A\ Stretch your ankle B\ Half squat C\ lunge D\ bench press E\ Sit on a stool and flex your legs X4.

Step 4 relax

Friday (the same Tuesday) is closed on Saturday and Sunday.

Specific running method: 1, don't run with all your strength in corners, just run with 90-95% of your strength, and pay attention to corner running techniques. High center of gravity, large stride, high frequency and force 100% are required on the straight.

2. Catch it from the beginning. Pay attention to the rhythm of the start before getting on the runway, be sure to master the rhythm, and then run with a gun.

3, believe in yourself, run at your own pace, don't be disturbed by others (chasing behind), domineering and calm. The 4.400-meter race is an event that requires both speed and endurance. Therefore, it is difficult to run. Most people run mainly because of unreasonable physical distribution, which leads to a rapid decline in physical strength after 200 meters and unsatisfactory results. 5. 1000M last straight, the center of gravity should be high, the stride length and frequency should be high, and the force should be 100%. Try your best to cross the finish line in the last 30 meters, and be careful not to be too anxious, which may easily lead to your body leaning forward too much or even falling down. Remember that the finish line is 0.5 meters behind the finish line, not the finish line. Are you satisfied with my service? Wish: happiness! Run well!

How to train 1000 meters in senior three and keep running every morning?

Run about 3000 meters. The more, the better.

pay attention to the diet

Do more sports and play basketball when you have time.

How to train men 1000m 1000m needs endurance? If you are physically weak, it is recommended not to practice long-distance running. I don't think you're more than a kilometer away.

: blog. Sina ../s/blog _ 4c1edb7a010006xv.

:hi.baidu./hxlzwsh

How to train for the senior high school entrance examination 1000m: The decisive factor of running performance is determined by stride length and stride frequency. Step frequency is a natural factor, so we should focus on practicing stride length on the basis of ensuring step frequency, so as to form a good rhythm with breathing.

Breathing rhythm is the key technology in the whole process. 1000m consumes a lot of energy and has a great demand for oxygen. Therefore, it is very important to master the correct breathing method. In order to ensure the body's demand for oxygen, it is necessary to adjust the reasonable breathing frequency and depth, and it must also be coordinated with the running rhythm. Different people, generally use a variety of breathing methods, such as two-step breathing, two-step breathing or one-step breathing, one-step breathing or one-and-a-half breathing, depending on your specific situation. Inhale with your nose when you breathe, and use a combination of half-open mouth and nose when you breathe. With the acceleration of speed and the appearance of fatigue, the frequency of breathing increases.

The training method to improve the performance of 1000m follows the "two wings theory". 1000m is about speed and endurance. "Two wings theory" refers to the "long wings" and "short wings" of the project. "Long wing" refers to the distance beyond the project itself. "Short wing" means a shorter distance than the project itself. Take 1000m as an example, 1500m is the long wing of1000 m. 400 meters is the short wing of 1000 meters. The former can exercise basic endurance, while the latter can exercise speed. This constitutes the speed endurance itself. There is no strict limit to the number of long wings and short wings, depending on your own achievements. 1000/800 meters training should take both into account. The most commonly used training methods are continuous training and interval training.

(1) continuous training method. Mainly used for "long wings" training. Running continuously on the playground or on the road or in the fields, my medium-speed duration is about 10 minutes. You can also set the distance, such as unifying 2000 meters, 3000 meters and so on.

(2) Interval training method. The popular saying of interval training method is that there should be an interval after each exercise. Of course, the intermittent way determines the direction of training. For example, lie down after the 400-meter sprint and so on. , mainly to practice speed. If you choose to slow down and continue sprinting after adjusting your breathing, that's what 1000 needs.

How to train to run 200 meters? Jog first 10 lap, 10 group run 200 meters (run with all your strength every time). I'm only 12 years old 3 1 second.

How to train to run 200 meters is related to speed. You should practice running at 6: 00 am (no breakfast) and 5: 00 pm (no dinner) every day, and ask friends or family to help you time, especially in the morning. It is very effective to keep running for a few minutes after running and repeat it many times. After all, it's only 200 meters, so you don't have to rest for a long time. This is about speed, not endurance. This week's persistence will be improved, and it will be fine in two weeks. You did your best and left no regrets. I have had this sports meeting, and most of them were called by classmates to sign up. I don't know if I can win the first place in this practice, but at least I won't count down and I won't lose face in the sports meeting! Try hard.

Let's talk about the matters needing attention in the competition, and pay attention to two points in the competition:

Start 1 quickly, press the gun and run.

Don't slow down when you reach the finish line, and rush out 10 meters before stopping.

When running, your toes are hard and your heels can't touch the ground.

Physical distribution of 200m running: the acceleration stage is from the start to 50m, so you should fully accelerate and keep the speed at about 50m ~ 100m (you don't need to exert yourself, just keep the speed). When you bend down, you should use inertia and centripetal force to accelerate until you sprint.

The specific plan of practicing 200 meters varies from person to person, and most of them are still effective. Several important factors to improve sprint performance

There are many factors related to sprint performance: step frequency, stride length, speed, speed ability, explosive force, flexibility and coordination of muscles and joints; There is also the psychological quality and technical level of athletes. Among them, three factors have the greatest relationship with improving sprint performance.

(A) reasonable and correct technical action

Whether athletes can master reasonable and correct technical essentials is the basic condition for reaching a high level in the future. Because sprint is a periodic exercise, you have to run dozens of steps repeatedly during the whole process. A small mistake, repetition, becomes a big problem. If the stride length of each step can be extended by 5 cm, then the advantage of 2.5 meters can be achieved in 50 steps. Therefore, efforts should be made to improve this technology. The standardization and rationality of technical action mainly lies in that the movement structure of running should be more in line with the principle of sports biomechanics, so that running technology can better reflect economy and efficiency. In the technical form of running, it is shown as follows: the movement is balanced and the fluctuation of the center of gravity is small; The movements of the upper and lower limbs are coordinated, the upper limbs actively swing their arms, and the lower limbs push and push together; Run straight ahead with a good sense of rhythm. In short, if athletes master reasonable and correct technical essentials, we will get twice the result with half the effort in training.

(2) Special strength and ability

Strength is the foundation. Almost all competitive sports are inseparable from the training of basic strength. In the strength training of sprint, teachers should organically combine one-time strength training (explosive power) with multiple strength training (special strength ability). In the past, we used many means in strength training, generally absolute strength training with large weight and few weight times. This method is conducive to the development of explosive power. But in sprint, we should pay more attention to the development of special strength and ability. Because of general strength training, the weight times will not exceed 10. According to the characteristics of the event (sprint is a periodic exercise), if you run 100 meters, you need at least 45 to 48 steps (men), and 200 meters is even more. Therefore, what we need more in the process of sprint training is the ability of strength to continuously act on muscles, that is, the ability of special strength. Specific training methods and means can be used: elastic leg swing, weight-bearing high leg lift,100 ~ 200m stride jump and so on.

(3) Speed ability

Speed ability is the core. As far as sprint is concerned, the past view generally believed that speed training was the core. But I think speed ability is the core that needs to be grasped from beginning to end. The so-called speed ability is the ability to maintain speed, which is different from the usual speed endurance. As far as training means are concerned, speed ability refers to running at or near maximum intensity in100 ~ 200m. It is characterized by few repetitions, long intermission time and high intensity. Speed endurance refers to a slightly lower intensity (80% ~ 90%) of 250 ~ 500 meters; It is characterized by many repetitions, average running intensity and relatively short interval. Some athletes' late-course ability is not good, and as a result, their special achievements will not be very good. The result of analysis is that the athletes' pace frequency ability is not good. But in fact, it is very likely that the athletes' short distance within 50 meters has good rhythm and high intensity. Then, the athlete's absolute pace frequency should be good; It's just that the relative pace frequency is not good, which shows that his ability to maintain speed is not good enough. If athletes improve their speed ability through targeted systematic training, they can still maintain their original pace frequency and speed in the first half; Then his special achievements and the whole pace frequency index will definitely go up accordingly.