Finally, you can run 2000-3000 meters 2-3 days before the race. The key is intensity. You have to finish the race in 8-65,438+00 minutes. You must have confidence and perseverance. You are sure to make it into the top three!
Warm-up activities before running
1. Jog first and sweat a little.
2. Do leg press, press waist, turn around, pat shoulders and other activities. And move related joints, ligaments and muscles.
3. Do two or three 30-meter acceleration runs.
The above content is completed 20 minutes before the competition.
Later time
1. After getting on the runway, do a few vertical jumps in the same place to improve your excitement.
Pay attention to keep your body temperature during this time and don't let your body cool down.
Third, running.
1, don't go too far at first, stay in the first group.
2. There will be "pole" phenomenon in the operation stage on the way. "Pole" phenomenon is a normal physiological phenomenon. Symptoms are weakness, shortness of breath and discomfort, which will lead to the idea of giving up the game. At this time, you can slow down, adjust your breath, stick to the past, and then you will relax.
In the last stage, if you are tired, he will be tired. As long as you exceed him by half a step, he will be discouraged. You should beat your opponent with your perseverance and confidence.
Make some suggestions:
1, you must make full warm-up preparations before exercise, which can effectively prevent and relieve muscle soreness after exercise.
2. Reasonably arrange the amount and intensity of exercise and properly arrange the rest time during exercise. Don't "bravado" beyond your physical strength.
Don't rest immediately after exercise. Be sure to do some finishing activities, relax muscles, and fully stretch muscles at the same time, which will help relieve tense muscles, relieve muscle soreness and prevent muscle strain. For example, after exercise, we can gently pat the tired parts or do various muscle shaking movements, which will help to relax muscles and eliminate muscle fatigue. You can also sit or lie down for 3 to 5 minutes to relax your muscles from head to toe.
4. After exercise, you can take a bath with warm water, massage the parts with large activity properly, and rub some activated oil and sore spirit if necessary.
5, after exercise, you should supplement the right amount of sports drinks, which will accelerate the recovery of muscles.
What can I eat if my muscles are sore?
Maybe you don't know much about it. What you eat will also have an effect on muscle soreness. Proper diet will relieve pain, and improper diet will aggravate muscle soreness. When muscles are sore, while paying attention to full rest and relaxation, you should also eat some alkaline foods, such as vegetables, fruits and milk. Help us restore the acid-base balance of the body. On the contrary, rice, meat, seafood and animal offal are all acidic, and eating more will aggravate muscle soreness. In addition, eat more fruits rich in vitamin C, such as citrus, to remove free radicals and relieve physical pain.
In addition, I would like to make some suggestions:
First of all, from today to three days before the competition, eat less or no sugary food, and start eating more Gaotang food three days before the competition. On the day of the game, you are 80% full and easy to digest. You can drink 100ML of 30-40% 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 and feet.