There is not much difference between long-distance running and sprint. Sprinting requires the strength of hip muscles. It's explosive. Long-distance running requires the power to swing your thighs. You need the posterior gluteal muscles! ! ! Developing calf muscles is very important for sprinting. The upper limb muscles of long-distance running need to swing for a long time, and both need abdominal muscles and back muscles, which are essential in strength training and as important as gluteal muscles! ! !

To tell you simply, your heart and lung ability must be good, but your physical strength is too poor. You need more dumbbell training to strengthen your lower limbs. You can also tie sandbags to your upper limbs. Long-distance running is not only the foundation of good cardiopulmonary strength, but also the key, so strengthening strength is what you need most at present! ! !

Adjust the breathing rhythm when running, stabilize the pace frequency, and don't do variable-speed running. During the whole exercise, breathe at a constant speed, or take a deep breath when you are short of breath to increase oxygen intake. Learn to adjust your state. Generally, you should follow others' tactics. If they are too slow, they will overtake to find the next target. By analogy, others will follow you unhurriedly and run at their own pace. When they overtake you, follow them as quickly as possible, because following them can save energy! Running 20,000 to 30,000 meters once or twice a week must have the effect of practicing, otherwise it will be useless! ! !

Practice one more day before the game, focusing on sprinting. Running 20 1000 meters is speed, running 30,000 meters is physical strength and endurance, and training in the strength room is the best preparation before the game! ! !

Come on! ! !

The preparatory activities of the day before running: jog for two kilometers, kick and lift your legs high, then pedal for three times, 30 meters, accelerate for three times, 50 meters, then take running shoes to check into the grass, do a few accelerated runs, and take off your clothes for five minutes to make an accelerated race. Try to keep enough heat and excitement at the starting point when jumping on the road! ! !