The 5000-meter race, also known as the 5-kilometer race, 19 12 Stockholm Olympic Games was officially listed as an Olympic event. It is a popular track and field event, and it is also one of the events in the Olympic Games and the World Track and Field Championships.

5000 meters is a long-distance running event, which requires strict endurance. The application of tactics has a vital influence on whether it can be played normally. If used improperly, it will cause certain harm to the body.

Generally speaking, athletes should do warm-up exercises before the competition, pay attention to adjusting their breathing during the competition, and generally take four-step breathing. After the game, they should do some relaxation activities first.

Generally speaking, you should exert your strength at the beginning of running and occupy a favorable position in the first group. In the process of running on the way, we should adjust our state and surpass the people in front. Generally, you should follow the strategy of running, wait until150-300m, adjust your breathing and sprint with all your strength. Of course, different athletes can be different according to their own situation and training characteristics.

Extended data:

Teaching methods:

1, simple cooperative early education

At the beginning of practicing middle and long distance running, students should be consciously taught breathing methods and some auxiliary methods for practicing breathing, such as vital capacity exercises, and transition to coordination with the swing of arms, requiring students to do one or two breathing coordination with the swing of arms. In teaching, it should be noted that the speed of swinging arm should not be too fast at first, so that the coordination of breathing and arm will be gradually coordinated after repeated practice.

This stage is the basis of practicing middle and long-distance running, so teachers should carefully and clearly explain the essentials of breathing at this stage, and always pay attention to observation, reminding and correction, and then practice in short distances and small steps, so that students can experience it themselves, and teachers can guide them from the side. Through repeated reinforcement, students' feelings about running rhythm will be deepened, laying a solid foundation for middle and long-distance running teaching.

2. Emphasize natural breathing in the initial training.

In the initial stage of middle and long distance running practice, we should emphasize the essence of breathing. Because at the beginning of practice, because students are not skilled, they care too much about the coordination of breathing and footwork, and breathing is too artificial, which leads to stiff movements. Instead, the body is uncoordinated, breathing is unnatural, and it is difficult to get up and down. At this time, there is no close cooperation between breathing and footsteps or the breathing is soft and slender. Therefore, it will play a better role to emphasize students' natural breathing and relaxation when they are just practicing, and then emphasize the coordination with footsteps on this basis.

3. In the proficiency stage, we should emphasize consciousness and the teaching of breathing and footwork.

When students gradually establish a complete and correct technical concept, they also meet the technical requirements of middle and long distance running, that is, standardized movements, harmonious and gentle breathing and footsteps. At this time, it is necessary to emphasize the awareness of breathing in teaching, highlight the close cooperation between breathing and footsteps, and achieve the realm of "winning without tricks" in martial arts novels.

At this stage, students' running posture is relaxed and natural, and their breathing is smooth, and the test scores of middle and long distance running have also improved by leaps and bounds. Moreover, the time of "pole" is getting shorter and shorter, and the reaction of "pole" is getting smaller and smaller. It should be said that the improvement of middle and long distance running performance is achieved by constantly overcoming the "pole", which shows that the quality of breathing rhythm plays a vital role in the quality of middle and long distance running performance.

4. The initial training method of mass fitness running.

Amateur long-distance runners should increase their running distance or time by 10% every week if they can't run for more than 40 minutes at a time during training to protect themselves from sports injuries. Only after you can run for more than 40 minutes should you consider improving your speed, and improve your speed through interval running, variable speed running and other training. If conditions permit, it is best to run on the hillside.

In a word, the key to improve the performance of middle and long distance running is undoubtedly the close cooperation between breathing and footwork, but it must be combined with other means, including scientific training means and methods, in order to achieve good results.

Reference: Long distance running _ Baidu Encyclopedia