Ways to improve running speed; Training method of 50-meter dash;
(1) Running practice during 20-40m. (2) Practice 2) 4 * 25-50m relay running, accelerating running and catching up running. (3) downhill running practice. (4) run with the wind. (5) Short-term variable-speed running practice.
(1) Run for 30-60m, and the x2-3 group will run for 3-4 times.
(2) Two or four people run the 50-meter short-distance relay, and the x2-3 group runs 3-4 times.
(3) Let the distance catch-up run 60-1100m3-5 times.
(4) Short-distance combined running (20m+40m+60m+80m+100m) x2-3 group. Or (30m+60m+100m+60m+30m) x2-3 group.
(5) Run downwind or downhill for 30-60m, 3-4 times, x2-3 groups.
(6) Short-distance variable-speed running 100- 150m (30m fast running +20m inertial running +30m fast running +20m inertial running), and x2-3 group for three times.
(7) Run with traction (30-60m, 4-5 times x2-3 group.
(8) Run repeatedly for 30-60m, 4-5 times, x2-3 groups.
Develop training methods of reaction speed and action speed
1? Various ball games; (1) Practice of pushing the ball with both hands → Then start to catch the ball (2) Practice of throwing the ball forward and upward with both hands → Then run out to catch the ball.
2? Reaction exercises of various game natures;
3? Practice of stepping on the starting device when giving orders or listening to signals (passwords, applause, etc.). ); Half squat posture, jump up quickly when hearing gunshots, and touch high objects.
4? The fastest swing arm exercise lasts 5 ~ 10 ~ 20 seconds;
5? All kinds of leg lifts have the highest frequency, lasting 5 ~ 10 second;
6? The frequency of short-step running is the fastest, and the half-height leg-lifting running is 30 ~ 40 meters away;
7? Fast reverse pedaling, the distance is 50 ~ 100m (timing and step counting);
8? Run fast and stride, and complete the distance of 50 ~ 100 meters (timing and step counting);
9? Fast one-legged running, with a distance of 30 ~ 60m (timing and step counting).
Start with 10 upright posture, lean forward gradually and then run out quickly.
1 1 On the inclined runway of 2-3 degrees, quickly complete the uphill or downhill accelerated running exercise with a distance of 40-50 meters.
middle-distance race
Middle and long distance running pays attention to uniform speed during running. In general, it is best to run at a constant speed, but it does not rule out the final sprint. According to your own training level, you should sprint at the beginning of the game. Don't panic, you will slow down after running for tens of meters. Then, keep your own speed, preferably with someone similar to yourself. Pay attention to breathing, three steps, three steps. Run three steps forward, keep breathing in, run three steps, keep breathing out. If you are short of breath and can't do it, change it to two steps, one is called two steps. 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 300-meter standard field, it is 2.5 laps. In the last 200 meters, try your best and rush forward. You can take a deep breath at this time until you cross the finish line. I'm sure to get good grades.
According to one's own ability, adopt uniform running tactics: except for the accelerated running and the final sprint after the start, basically adopt a higher speed uniform running on the way. Breathing method In the process of long-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is very important to master the correct breathing method. In the middle and long-distance running, in order to increase the lung ventilation, the method of synchronous breathing of nose and mouth is used when breathing. The breathing rhythm should match the running rhythm, generally using two steps and one breath, two steps and one breath, or three steps and one breath. Pay attention to increase the depth of breathing when breathing. 7. In the middle and long-distance running, because the supply of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, limb weakness and no longer running. This phenomenon is called pole. "This is a normal phenomenon of middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state. In middle and long distance running, abdominal pain is easy to occur due to insufficient preparation activities, mainly caused by gastrointestinal spasm. At this time, students must not be nervous. They can hold the painful part with their hands, slow down running, take a few deep breaths, and hold on for a while, and the pain will disappear.
Or follow the running tactics: after starting, always follow the team leader or small group, and strive to surpass the opponent in the final sprint stage and take the lead in passing the finish line.
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.
In addition, I would like to make some suggestions:
First of all, eat less or no sugary food from today to three days before the game, and start eating more Gaotang food three days before the game. On the day of the game, eat 80% full and digest well. You can drink 200ML of 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 in a relaxed way, and two people cooperate with each other.
6。 Don't take off your coat before you have a fever, and put on your coat immediately after running to prevent catching a cold. Shoes and socks should be soft and soft when running, and spikes are best for sprinting.
Wish you success!
In order to improve the running speed, how to lose weight first and exercise every day depends on persistence. Stay with fast runners.
How to improve the running speed to the fastest 60 meters 1500 meters? The speed of tomorrow's game is not built in a day. If you want to get good grades in tomorrow's competition, the only way is to take stimulants.
200 meters running, how to improve the running speed? 200 meters is a sprint, with little exercise, but great intensity. In view of this, when running 200 meters, you should pay attention to:
First, we must be fully prepared, on the one hand, we can play our best, on the other hand, we can prevent sports injuries (muscle strain);
Do warm-up activities like this: start jogging 800 meters half an hour before the race, then leg press, do exercises, exercise all joints, then do some 30-50-meter accelerated runs several times, and rest for five minutes before the race.
Second, master the squat start, a good start is half the battle, and the start is also very important;
The third is to master the curve running technique. We know that to run 200 meters on a 400-meter field, we must first run a curve and then enter the straight (the distance of the curve is longer than that of the straight), so it is very important to run the curve. Three technical aspects should be paid attention to in curve running: 1, leaning inward; 2. The swing amplitude of the right arm is greater than that of the left arm; 3. The left foot touches the ground with the outside of the forefoot and the right foot touches the ground with the inside of the forefoot;
Fourth, pay attention to the distribution of physical strength, keep the average distribution of physical strength in the first half and the last 30-50 meters to sprint.
How to improve running speed?
Main points of running
There is no fixed pattern for running. As long as the movements of all parts of the body can be coordinated and smooth, and will not cause nervous movements, they are generally effective running movements.
First of all, you should have a good posture; The premise of good body posture is proper muscle strength. Some exercises that can enhance muscle strength, such as sit-ups, push-ups, interactive squats, pull-ups, etc. , is conducive to maintaining a good body posture and obtaining effective running movements.
The standard running posture is to keep the head and trunk straight, the body is quite relaxed, the head is raised, the eyes are looking straight ahead, the arms are naturally drooping, and the fingers are gently held to the center line of the body. When you step forward, your feet are just below the center of gravity.
Beginners make big mistakes; That is to say, when the foot steps forward, the instantaneous position of the foot landing is in front of the center of gravity of the body. No matter what body shape, everyone has his proper stride. The method is to correct it through regular practice and attempt.
Other common mistakes include: when stepping on the ground, toes are inward or outward; The body bounce is too obvious; The arm swings too much or from side to side. Running movements should be smooth and natural, and all over-emphasized movements should be minimized.
Never run on tiptoe, it's a common problem for beginners. In this way of running, every time the toes touch the ground, the calf muscles and heel keys bear considerable load, and over time, the calf will feel pain. For endurance long-distance running, it is more reasonable to run on the heel or the whole foot.
The combination of breathing is very important for the speed control of runners. In my experience, it is a good practice to use steps to cooperate with breathing. When maintaining the average speed, the principle is four-step exhalation and two-step inhalation, three-step exhalation and three-step inhalation when accelerating, and two-step inhalation when the oxygen consumption is high.
Power control:
The key to control is to determine the most appropriate workload intensity, that is, running pace. Understand the heartbeat reaction of running first, and then adjust the running speed. After repeated attempts, it is not difficult to find the right speed.
The formula is: (220- age)-heartbeat per minute at rest ×75%+ heartbeat per minute at rest.
Example: I am 40 years old and my heart beats 80 times a minute at rest.
Then (220-40)-80× 75%+80 =100× 75%+80 =155.
That is, the most suitable training heartbeat for this person is 155 beats/min.
Inexperienced runners run too fast in the early stage of running, and their heartbeat reaction state exceeds the ideal heartbeat, so that they run very hard in the second half.
Therefore, for people with poor pace control, their heartbeat response can be measured five minutes after running, and then their running speed can be adjusted. By practicing this method, you can quickly control the rhythm well. The average teenager's ideal exercise heartbeat can be between 150- 180 beats per minute.
Sports injuries caused by running:
Common running injuries include: inflammation of tibia periosteum, knee pain, muscle strain and even fracture, muscle bond inflammation or fracture. The biggest reason is excessive exercise-too much too fast. Therefore, we must step by step and gradually enhance the motor function.
At first, muscle soreness is a normal phenomenon, because the muscles are affected by new things. As long as the running method is correct, the sore phenomenon will be gradually eliminated.
Warm-up exercises and stretching exercises before and after running must not be omitted, which can not only prevent injuries, but also reduce fatigue and soreness after exercise.
Running training has four basic elements: endurance, strength, speed and rest.
keep patience
If running is regarded as a pyramid, the top events once or twice a year are its pyramid, and the endurance foundation is the tower foundation. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which will adversely affect our running. In fact, we can design our own running plan well, especially to lay a good foundation for endurance training every year.
force
With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.
No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are. Arms can keep their stride effectively because they move their legs rhythmically like metronomes.
Increase the strength of the upper arm through simple push-up exercises. Don't do push-ups too fast, pay attention to the width of your arms and strengthen your back, shoulders and arms. All these parts will play an important role in the final stage of long-distance running. Don't do too much at once, just do it four or five times at first, and then gradually increase the number with the increase of strength. The advantage of doing push-ups is to provide resistance with your own weight, 3 without investing in any facilities.
Another important muscle in running is the abdominal muscle. A weak and flabby abdomen means that in the final stage of long-distance running training and competition, your stride becomes smaller, your chest becomes smaller, and the total amount of air delivered to your abdomen decreases. In addition, due to the poor strength of abdominal muscles, it may involve the waist muscles opposite the abdomen. The solution is to do sit-ups regularly in a planned way. This exercise will exercise the muscles of the back, waist and abdomen. The simple way to integrate strengthening upper limb strength into daily running is to do it like doing exercise after running every day. At first, 10 sit-ups, 5 push-ups, 20 arms flexion and extension, increased to 12 sit-ups, 6 push-ups and 24 arms flexion and extension two weeks later.
Strengthen the running power as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run in the mountains. A regular mountain running plan will have a miraculous effect on daily running, especially on competition results. Mountain running can enhance the strength of runners' thighs, enhance the coordination of legs and enhance the coordination of the brain. It has a greater impact on older runners. According to the survey results of Stanford University, the bone mineral density of the elderly who run mountains is much larger than that of those who have not participated in training or have participated in insufficient training.
Training for mountain running can start slowly. First of all, when you are training for mountain running, you don't have to run steep mountains. If you run a steep mountain, the only thing you can do is climb it. For an ideal mountain run, the length of the mountain road is a quarter of a mile, and the slope of the mountain should not be too steep, so as to exercise the back pedal strength of the leg without making the muscles too nervous. Secondly, try to run up the hill. Because when you run downhill, the impact on your feet, ankles, knees and legs increases (about 4 to 5 times your weight). When running uphill, the impact will be much smaller, which is more conducive to strengthening the strength of the thigh and helping to stretch the achilles tendon. When you run down the hill, you should reduce your stride.
According to the effect of other series of mountain running, run once in the first week; In the second week, run twice. 8 to 10 weeks before you plan to participate in the race, effectively integrate mountain running into your weekly intensive training. Repeat 1 2 times a week to make mountain running occupy an equal proportion in daily and regular moderate-intensity training.
speed
For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down quickly from top to bottom; Take part in competitions, etc. Speed training is available to everyone, especially the elderly, because it maintains gait and good biomechanical structure of human body, which will gradually disappear with age. Many adults who don't run well think that they just adapt to jogging every mile 10 minute day after day, regardless of the intensity and speed of running, which is incorrect.
There are three ways to improve the speed:
1. Increase the stepping frequency.
3. Increase the stride.
3. Increase the step frequency and stride length.
The first method is better than the second method. The increase of stride will lead to excessive stride, which will cause some biomechanical problems and sports injuries.
Speed training, especially track and field, should be a step-by-step (painless) training to improve the pace frequency and stride length. Step by step is very important. Speed training in track and field is very important for developing speed sense, and it also provides an opportunity for improving running posture.
rest
Among the four elements of running, many runners have laid a good foundation in training endurance. Some runners coordinate their speed and endurance well. However, few runners take rest seriously. There is enough evidence to prove that rest is the most important factor among the four basic elements. Running has brought us many benefits, and these benefits are all paid by us. In running, this price is the repeated process that muscle tissue in the body is constantly destroyed and reorganized. Endless running will eventually lead to muscle injury. In running, we think that injury and overuse mean the same thing. And muscle tissue is stronger after rest than before.
In order to keep us healthy and run better, we need to follow some basic principles when running.
1. Run a few days less every week.
2. Use some low-intensity training every week instead of running 1 day or 2 days. For example, aerobic and sweating training on electric bicycles.
3. incorporate some walking activities into your training.
There should be fewer games.
When you are ready to maintain your physical fitness without competition tasks, you should try to reduce the amount of exercise, maintain your grades and insist on reducing the amount of training.
6. Carry out in-depth organization in a planned way.
7. Apply the same theory to your daily life. We should learn the art of rest and relaxation in our study and work, which is worth pursuing. By learning to rest and relax creatively, we can recover our body and mind and become stronger.
Analyze how to improve the running speed of the Jedi 1, and hold down the left shift+w to speed up the running.
2, knock drinks, painkillers, adrenaline, and add physical strips above blood strips to the second stage or above.
Physical strength is divided into four stages, 1 and 2 stages of slow blood transfusion, 3 stages of slow blood transfusion+increasing movement speed, and 4 stages of increasing blood transfusion speed+increasing movement speed.
How to improve running speed? The training speed can be obviously accelerated by tying sandbags to the calf and training in 30-meter dash in groups. The sandbags weigh 2-6 kg, step by step.
The way to improve running speed is to tie sandbags to your legs for running training.
What can I eat to improve my running speed? You can exercise your muscles and then increase your explosive power. As for the medicine for exercising muscles, I know one called creatine, which all our friends have taken.