Long-distance running skills
First, we should strive to seize the favorable position after the start. Run out immediately after firing, and run tangentially to the inside of the runway, so that you can't run 3 meters in a corner. Accelerate the opening at the right time, and slow down and change places when there are many people crowded.
Second, run close to the inner protrusion and run on the inside.
Third, adjust the running rhythm reasonably. Generally, you run two or three steps to exhale and two or three steps to inhale. With the acceleration of running speed and the appearance of fatigue, the frequency of breathing also increases, so you can use the method of exhaling step by step while running. Exhale should have a certain depth, accounting for about one-third of vital capacity, with the emphasis on exhalation. Only by fully exhaling carbon dioxide can we fully inhale oxygen. Breathing is usually carried out with the nose and the half-open mouth at the same time. When practicing long-distance running or running against the wind in winter, in order to avoid cold air and strong airflow directly irritating the throat, the tip of the tongue should be upturned and slightly licked on the palate.
Fourth, the handling of "bars". Due to the inertia of internal organs, the oxygen supply temporarily lags behind the needs of muscle activity, and a large number of metabolites produced by muscle activity cannot be transported away in time. Therefore, after running for a period of time, there will be different degrees of breathing difficulties, chest tightness, limb weakness, running speed decline and other phenomena, it is difficult to continue running, this is the so-called "pole." Pole is a normal physiological phenomenon in 800-meter running, and its reaction degree is closely related to the level of training, the intensity of exercise and the adequacy of warm-up activities. Candidates with high training level have strong adaptability to internal organs and nervous system, and the "pole" phenomenon appears late, with a light degree and short duration. Adequate preparation activities can alleviate the reaction degree of "Pole". When the "pole" happens, we must persist in running with tenacious perseverance. It is necessary to strengthen the depth of breathing and adjust the running speed appropriately, so that the "pole" phenomenon will be alleviated and the "second breath" will appear.
5. Use lead, follow or variable speed running. Leadership: If you feel that you are the strongest in the group, then you can use the "leadership method". Follow-up method: If you feel that your level is average, you can use the "follow-up method", and you should use your customary step when following up, so that you can relax and save your strength. Variable speed running: If you usually have a good training level and often use variable speed running, then you can use variable speed running according to your sense of speed and rhythm.
Sixth, it is best to run second and third when the wind is against.
Seven, reasonable distribution of physical strength. Generally speaking, the first lap of 400 meters should not be too fast. However, high-level candidates will be slightly faster in the first 400 meters, while low-level candidates will be controlled. After running 600 meters, if you feel in good health, you should make the final sprint a little earlier.
Eight, grab a position and beyond must pay attention to safety, to avoid violations.
Nine, grab the road and run into the route. Don't overtake your opponent in the corner, or you will go ahead on the outside of the runway and run more distances and lose money. It is good for overtaking to enter the straight after running through the corner. After entering the corner, try to run along the inside.
X. Finally150 ~ 200m can enter the sprint. Don't be pulled down by your opponent before you start. When sprinting, try to increase the swing arm movement, speed up the pace and stride, cross the finish line at the fastest speed, and don't look back at others.
Eleven, after crossing the finish line, leave the runway as soon as possible to prevent collision injury. You can't sit down and rest immediately, but you are moving slowly after stopping.
Twelve, in the 800-meter race, we should pay attention to the following reasonable tactics. First, under normal circumstances, under the condition of equal strength, we should make every effort to win the top ranking. Second, the level is obviously different, and attention should be paid to preserving physical strength while playing normally. Third, when you are late, you should determine your own strategy in the exam according to the previous candidates' competition or exam results (as long as you exceed the former, you don't have to overdo it). After the on-the-spot tactics are formulated, candidates should be trained repeatedly according to the tactical requirements, so that they can have a better perception of the speed and rhythm of the 800-meter run and form a good control ability.
Thirteen, when running 1500, try to follow the first or second, so you won't feel tired.
If you want to make achievements, you must practice hard and don't give up halfway.
Action essentials of long-distance running
1, head and shoulders
Keep the 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.
2. Arms and hands
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 center line of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
3. Trunk and buttocks
Stand upright from the neck and abdomen instead of leaning forward (unless accelerating or going uphill) or leaning back, which is beneficial to breathing, balance and striding. 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.
4, waist
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.
5, thighs and knees
Swing your thighs and knees 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.
6, calf and achilles tendon
The foot should fall about a foot in front of the body, close to the midline. 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.
7. Heels and toes
If the stride is too big and the calf stretches too far forward, it will follow the ground with its feet, which will cause braking reaction and cause great damage 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.
Other long-distance running skills
1. Long-distance jogging: Do it twice a week, usually on Tuesdays and Thursdays, and jog comfortably and continuously (60-80% of the fastest speed), starting from 30 minutes, increasing by five minutes each time, and the longest time can reach two hours. When running, you don't need to calculate the distance, just the time. Everything is determined by your physical feelings. After you can run for an hour, you can change it to once a week and do the second training (record the date and time every time you run).
2. Fast running: run 10- 15km once a week at a speed of 80-90% (if you can't run 10km, you can start from 5km and increase it by half to 1km at a time and gradually increase it to 10km). After this exercise, the speed and muscle strength are gradually improved, so you can measure the CRI index of your pulse to confirm your physical progress (the next morning after running, your pulse should be
3. Intermittent running, training aerobic and anaerobic muscle endurance, makes you tired, but makes the fastest progress. You should only do it once a week, but you can do it on Wednesday (because you have three days off, you can expect to regain your strength on Sunday). The method is as follows:
A. The interval time is almost the same, that is, running for five minutes (more than 80% speed, taking a five-minute rest, jogging or walking) and repeating it five to ten times, each time at the same speed.
B. If you run slower, it means that you should slow down your first run, so that you can keep your running speed and finish many runs.
C interval training can only be done when you are at your best.
D. You can increase the running time or reduce the rest time in the next practice, which will make you faster, run longer and change the training combination endlessly.
Breathing skills
In life, long-distance running is a way to lose weight with a lot of exercise and a long duration. As an aerobic exercise, long-distance running skills are also available. In the process of long-distance running, due to the intense muscle activity and the need for' oxygen', the breathing frequency must be greatly accelerated. In this case, if you don't master the breathing method correctly and can't better promote the gas exchange and blood circulation in the body, you will be tired prematurely and it will be difficult to run long distances. Sometimes, it can also cause inflammation of respiratory organs, sore throat or cough.
So what should I do to be more conducive to fitness while running long distances? Many people say that you should breathe through your nose, not your mouth; Some people say that breathing through the nose is not enough, but also breathing through the mouth, so that the nose and mouth can be used together. Both of these statements have some truth, but it depends on the stage and speed of long-distance running.
Generally speaking, you should breathe through your nose at the beginning of long-distance running or when you run slowly, especially when you are practicing long-distance running or running against the wind in winter. Because there are rich blood vessels in the nasal cavity, it can increase the temperature of the air passing through; The nasal mucosa secretes liquid, which can increase the humidity of the air passing through it; Nasal hair and nasal mucosa secretions can also block and remove dust and bacteria, which has a certain protective effect on the respiratory tract. Breathing through the mouth can inhale more air, but a large amount of cold air enters the trachea and throat, which is easy to cause cough, tracheitis and abdominal pain. Through oral inhalation, dust and bacteria in the air will be directly inhaled into the body, which is easy to cause other diseases.
However, after running a certain distance or accelerating in fitness exercise, especially long-distance running, the ventilation per unit time is several times to dozens of times higher than that at rest. Breathing only through the nose can't meet the needs, and it is uncomfortable to hold your breath, so you must add mouth breathing.
Use your mouth and nose together. It should be noted that you can't breathe with your mouth wide open. You should inhale through your nose and exhale only through your mouth. The method of mouth breathing is: slightly open your mouth, gently grind your teeth, roll up the tip of your tongue, lick your upper jaw slightly, and let the air squeeze out through your teeth. When breathing, pay attention to uniformity and rhythm. Exhale should be short and powerful, and the depth should be appropriate; Inhale slowly and evenly.
Breathing should also be closely coordinated with footwork to better meet the body's demand for oxygen, so that it will feel light and natural when running. The matching method should be two steps and one call, and then two steps and one suction; Or inhale in three steps and inhale repeatedly. When accelerating halfway or sprinting at the finish line, the depth and rhythm of breathing can be deepened and accelerated with the acceleration of pace.
Matters needing attention in long-distance running
Warm-up exercise before running
Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint. Warm-up steps:
A. Hands akimbo and toes alternately move both ankles.
B. Kneel down, lift your heels, and practice repeatedly for 3 to 5 times to make your knees move.
C. alternately raise and abduct the lower limbs and move the hip joint.
D. leg press front and back, lunge left and right, and stretch leg muscles and ligaments.
Take four steps at a time when running.
Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. 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.
At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.
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.
Don't leave until you finish running.
Some people sit down and have a rest immediately after a long run. The coach reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.
Master the essentials of long-distance running in winter
Winter is a good season for long-distance running, but it is not simple, and there are many essentials to master. In winter, the temperature is low, so you should not wear too thin when running, especially in the upper abdomen. It is best to drink a cup of boiled water before long-distance running, which can reduce blood concentration and promote blood circulation. Some people are used to starting as soon as they go out, which is not good. Rub your hands, face and ears before you start to avoid frostbite. You should also fully exercise your ankles and knees and do warm-up activities.