There are two things to pay attention to when going out for a run. The first is running regularly, which has the best effect. Not only has a large lung capacity, but also runs a long distance and is fast.

Second, the schoolwork in middle schools is under great pressure. If time is tight, we should make full use of it and get the effect of exercise in a short time. For example, I ran to school with my schoolbag on my back in the morning. The advantage of this is that running with load not only uses time, but also increases the effect.

1000 meter training method

1, upper body posture exercise

By controlling the waist joint and shoulder joint, practice the technique of not shaking your upper body left and right when running.

2. Swing arm posture practice

The training is completed by practicing the swing with the shoulder joint as the axis in situ and the swing with the shoulder joint as the axis during running.

3. Leg exercises

Through a single auxiliary action exercise, it is transferred to the original leg action exercise, and then further transferred to the whole set during running.

4. Leg exercises.

5, a complete set of action exercises

After a single upper body posture exercise, swing arm posture exercise and leg movement exercise, it transits to a whole set of exercises.

6. General endurance training

One of the characteristics of middle and long distance runners is that they must have good lactic acid tolerance. Improving the level of aerobic and anaerobic training is the direction of middle and long distance runners. The proportion of aerobic training and anaerobic training in middle and long distance running is different. The longer the distance, the greater the proportion of aerobic training. Our junior middle school students' exercise is 800 meters and 1000 meters, and aerobic energy supply accounts for about 50%. General endurance training is aerobic training, which is the ability to run for a long time, slowly and with low intensity.

What skills do junior high school students have for long-distance running?

1, general endurance quality:

It can be improved by running at a constant speed and running at a variable speed for a long distance (three to five thousand meters).

2. Speed endurance:

It needs short-distance (200-600 meters) repeated running and intermittent running to improve.

When running intermittently, pay attention to the rest time between various distance runs, generally not more than 2 minutes, and the training times are 4-6 times.

3. rhythm:

In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, four steps and one breath are appropriate. Try to keep this rhythm all the time, and at the same time make the best adjustment according to the athletes' own physiological conditions and adjustment habits.

In the way of breathing, it is better to breathe with nasal suction nozzle and mix mouth and nose.

The above is the training method for middle school students 1000m running that I summarized for you. What are the skills of long-distance running? I hope it helps you.