1000m long-distance running how to adjust the essentials of breathing.
1000m long-distance running The way to adjust breathing is to drink espresso or red bull half an hour ago. Middle and long distance running pays attention to uniform speed during running. Under normal circumstances, you run at a constant speed, and you don't rule out the last rush. According to your own training level, you should rush when starting, especially don't panic, and you should rush down dozens of meters at a uniform speed. Then, keep your own speed, preferably with someone similar to yourself. Keep the rhythm of breathing. Note: don't open your mouth too wide, or you will have a stomachache as soon as you enter the air conditioning. If it is a 400-meter standard field, it is two and a half laps. Finally 150 meters, you should try your best to go forward. You can take a deep breath at this time until you cross the finish line. I'm sure to get good grades.
Follow-up tactics: After the start, always follow the team leader or small group, strive to surpass the opponent in the final sprint stage and take the lead in passing the finish line.
3 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.
Skills of easy long-distance running 1. Running is a psychological game.
As an excellent runner, the psychological status and speed are equally important when running. If you don't keep a good attitude, the effect of exercise will not be obvious, or even get twice the result with half the effort.
When running, you should put all negative emotions behind you and keep your concentration. At the same time, we should also pay attention to the progress we have made bit by bit during running.
In addition, some people think that when running, they completely ignore the running process and think of a story or daydream, so that the distracted running effect will be better. Although this kind of distraction is very good for some people, for many people, it is best to concentrate on running itself, so that they can pay attention to adjusting their breathing and running frequency. If you think these two psychological strategies have no effect on yourself, try to use your imagination while running. Think of yourself as someone or something, such as Radcliffe or a river. Pretending to be someone or something can stimulate your potential and have a positive impact on running.
Wearing red clothes and seamless socks can make you run better.
In our daily life, we usually wear the clothes we actually wear. However, when running, the clothes you wear may also promote or destroy the running effect. Therefore, we must wear appropriate clothes in special competitions.
Do you know that wearing red clothes can help you win the running race? According to the study of the 2004 Athens Olympic Games, athletes wearing red clothes are more likely to win the competition.
Another often overlooked but very important dressing detail is socks. Runners often have foot problems. Wearing the right socks can help people avoid many such problems. Don't wear cheap cotton socks, because such socks are easy to make your feet blister, causing pain and wear, which will affect running. You should buy running socks that absorb sweat seamlessly. At the same time, we should pay attention to the thickness of running socks, because the volume of feet will increase with the increase of body temperature during exercise. So wear elastic socks.
It is important to run in a relaxed state.
Running in a relaxed state is very important, because stress and tension will have a negative impact on running results. Keep your hands relaxed during running, which will reduce the pressure generated by running from your body to your neck and shoulders. If you feel nervous, shake it for a few seconds every few minutes until your hands relax.
Another way to make you feel relaxed during running is to keep our heads upright and try to consume the tension of facial muscles. This trick is to relax the muscles on our faces, especially the muscles in our eyes and chin.
Besides, there are many other ways to help you relax, such as repeating words that calm you down, or running like you are drifting. These suggestions can help you relax, which will help you get better running results.
4. Alcohol is the natural enemy of runners.
Excessive drinking, the adverse effects of alcohol on the human body are self-evident, but for runners, alcohol has additional adverse effects on the body. First of all, alcohol will make people short of water, thus preventing the human body from breaking the balance of energy reserves because it wants to provide energy for running. Therefore, the blood sugar of the human body will decrease, resulting in the inability of the human body to effectively sweat and regulate body temperature. In severe cases, it is easy to feel tired, slow and extremely weak during running.
Although alcohol can affect health and exercise effect, a study by the University of Miami found that the more people exercise, the easier it is for them to drink. If you are one of the people who love sports and drinking, try to give up drinking. If you can't, drink a glass of water at a time.
Running is not enough.
If you run 3-5 times a week, congratulations, it's good for your health! However, no matter how many times you run every week, if you want to be an excellent runner, you need to do other forms of exercise and participate in other forms of activities.
Doing other exercises in order to improve the ability in a certain field is called cross-training. Cross-training has many advantages, such as preventing injuries and improving running speed. In cross-training, you can do some weight and flexibility training, or do some new sports, such as swimming, boxing or cycling.
Seven points of correct running skills When running, it is easy to run out of the area and do some exercises that are very beneficial to your physical and mental health, without pressure. In any case, excellent skills will be a necessary magic weapon for your success. Paying attention to skills will help you get better grades and effectively reduce the risk of your common running injuries.
Athletes? Craig Friedman, director of performance training methods, said: Paying close attention to your physical function at all times will also save you energy and reduce unnecessary exercise, thus helping you to complete a more steady running with more energy and more efficient pace. ?
? In order to make full use of seven key points to understand your posture and gait frequency, Friedman added kindly. You don't need to pay attention to the training tips all the time during the whole exercise, just check your state every 10 minutes or so. This will help to make your running more targeted and improve your physical function immediately. ?
1. Lift your toes.
Most injuries during running are caused by toes falling down during running. Try to raise your toes and touch the ground with your arch in the middle. Try to move your heels back and up under your hips. This will make your posture automatically adjust correctly, so that your arch will land when you land.
Step 2 don't go too far
Your feet should fall under your hips, not in front of your body. One way to avoid taking too big a step is to speed up the pace. Running at a faster speed will make you raise and lower your feet at a faster speed, and it is difficult to take a big step. Your feet should land at a frequency of 170 to 180 times per minute. MiCoach will display pace information in each completed workout detail chart.
3. Let the torso get full exercise.
Keep your abdominal muscles contracted when running with your feet up. Keep your head as far away from the coccyx as possible, so that you can tighten your muscles as much as possible and train your core torso when running. There is another way to choose: when running, the center of gravity raises your feet, just like a rope pulling the direction of your hips.
Relax your fist.
Keep your hands slightly bent, but don't clench your fists. Fist-clenching will cause forearm tension and affect the normal movement of shoulders. In addition, don't clasp your fingers and slide in the air. This may cause your arm to move in a circle instead of moving back and forth.
5. Keep your shoulders down and stretch back.
When you feel tired, you have a tendency to shrug your shoulders. Keeping your shoulders down and stretching back can help you hold your chest out, thus avoiding this situation. In addition, like a pendulum, the arm should be driven to move from the shoulder, so as to keep the elbow joint bending angle stable.
Find the right angle
Keep your elbows at right angles (bend 90 degrees) and pull them near your body. Don't let your elbows open. Doing so will make your arm movements more efficient.
Step 7 look straight ahead
Hold your head high and keep your eyes on the horizon, so that you can keep your legs straight when running.
Correct running breathing skills Many people regard running as a good way to keep fit, but they should master the skills during running. Correct breathing is an important part of running fitness, and we should learn how to breathe correctly when running.
First, the nose and mouth breathe at the same time.
When people first started running, the speed was very slow and they were in the warm-up stage. At this time, the body's demand for oxygen is not great, and it can be dealt with by breathing through the nose. With the running distance getting longer and faster, the body's demand for oxygen will increase greatly. At this time, breathing through the nose alone can no longer meet the needs of oxygen supply. If you only breathe through your nose, it is easy to cause respiratory muscle fatigue. Therefore, it is necessary to cooperate with the nose and mouth to increase the supply of oxygen and relieve the tension of respiratory muscles.
Pay attention to how to breathe through your mouth in winter. Generally speaking, the mouth should be slightly opened, the tip of the tongue should be close to the upper palate, and cold air should be sucked into the mouth from both sides of the tip of the tongue to have a warming process for the cold air, so as to avoid directly inhaling the trachea and causing cough discomfort. When exhaling, the tip of the tongue is released from the upper jaw, allowing the hot air to be ejected from the mouth smoothly. Summer is not necessary. But you can also use this technology when running on the road or in other places with poor air quality.
Running skills and precautions are often ignored by people, and not paying attention to these problems may lead to sports injuries. Mastering some breathing skills during running can make you feel relaxed during running.
Second, deepen breathing and relieve fatigue.
When you run to 10 ~ 20 minutes, many people will be unable to run, feel chest tightness and asthma, and feel weak in legs and feet, and want to stop. This is extreme. But if you stop here, you won't get a good exercise effect. In fact, the emergence of poles is mainly because the transition from static to high-speed motion requires an adaptation process. This process is also the adjustment process of respiratory system, exercise system and circulatory system. Actively adjusting breathing can help people quickly cross the pole and continue to exercise. When the pole appears, it is necessary to slow down, deepen breathing, help oxygen and carbon dioxide fully exchange in the alveoli, and increase the exchange area. When the discomfort is relieved, it is necessary to speed up the breathing frequency and accelerate at the same time.
After half an hour to 40 minutes of exercise, the second pole may appear in the human body. For athletes, it is necessary to adjust the exercise intensity and breathing frequency at this time; For ordinary people, it is suggested to stop exercising and have a rest at this time.
Third, adjust breathing to help speed up.
If you want to get better exercise effect in running, you must speed up the running process. When accelerating, people often find it difficult, and some people even bite their teeth to force their thighs. This method is wrong. Running acceleration should start with adjusting breathing, generally two steps at a time; Take a deep breath when accelerating, lengthen the breathing time, and adjust the pace frequency to three steps, one breath and three steps, and improve the speed by changing the frequency.
In addition, when people with poor physical fitness accelerate, they should start with small steps. Running acceleration is also the programmed operation of human machine. I don't just bite my teeth. By adjusting breathing, you can make running time last longer and exercise effect more obvious. Health starts with the little things in your life.
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