I was not good at this before. I had no confidence at one time, and then I tried again and again.
The result is very powerful. Now it's hard for anyone to run past me except professionals (1000 meters above). It's about 1000 meter, 3 minutes and 05 seconds.
I recommend this simple method to you: (400-meter track practice)
1 Get up and run in the morning, not too fast, and make sure to run 5 laps in the morning (psychotherapy).
Because you always feel tired after running for two laps, you can run for two laps and jog for one lap first (you can walk near and do running posture, but you must feel like running psychologically).
After the last two laps,
When I ran, I thought it was four and a half laps ... four laps ... three and a half laps ... two and a half laps ... until the end.
This psychotherapy is very effective. With the experience of running 5 laps, running 2.3 laps is different (what is 2.3 laps after running 5 laps? )
Practice frequently, run three laps (1200m) or two and a half laps (1000) during the break, and the rest time should not exceed one minute.
3 reward method: remember to give yourself a reward (at least a spiritual reward) after running 5 laps.
For example, eat something delicious or give me a psychological reward. After running five laps, you can be with your sweetheart, go where you want to go and so on. )
4 Excessive running psychotherapy: What should I do if I want to run one more lap every time? Every time the reward is higher than the previous one.
(For example, I can eat delicious food after three laps at 1200m, and I can overcome great difficulties after four laps at 1600m. For example, I can learn English. I have a strong willpower after running for 5 laps. I can go wherever I want. I can stay with my sweetheart after running for 2,400m meters, and I can have everything I want after running for 7.5 laps for 3,000m meters. )
Calculate the distance you run, I believe you can run more than 3000 meters (hehe)!
Finally, remember not to pursue speed from the beginning. The purpose is to get rid of the fear in my heart and speed up slowly. Here are some specific methods.
How to master breathing methods in long-distance 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.
First, the problem of students' breathing in middle and long distance running teaching
1, consciously hold your breath, and then practice breathing.
In the teaching of middle and long distance running, I found that some students often feel unconscious tension during the first practice, which leads to poor breathing and tense chest muscles. Organs in the chest, such as the heart and lungs, are oppressed, holding their breath, and then running breathlessly. From a physiological point of view, holding your breath will increase the internal pressure in the chest, hinder the venous blood return and reduce the cardiac output. Moreover, holding one's breath and taking a deep breath can keep the muscles tense, which limits the exchange between tissues. Especially in the case of insufficient oxygen metabolism, it further aggravates the hypoxia of tissues, and the concentration of lactic acid in muscles rises rapidly, leading to premature fatigue and affecting the training effect. In addition, because students begin to practice, it is easy to affect the norms of body movements, the consistency of movements and the speed of running.
2. The rhythm of gait and breathing is poor.
In the teaching process, most students' breathing and footsteps are not coordinated when running, and their movements are not coordinated when practicing. It seems difficult to come down from a training class. There are generally two ways to breathe when running: one step at a time and two steps at a time. This action involves whether the rhythm between breathing and footsteps is consistent. Some students are not skilled enough for beginners and have a poor sense of rhythm. In addition, they breathe in quickly and move slowly when running, which leads to inconsistent steps and breathing, and finally leads to panting and loss of rhythm when running.
Second, the teaching methods of breathing and footwork in middle and long distance running teaching
1, simple cooperative early education
At the beginning of practicing middle and long-distance running, consciously teach students breathing methods and some auxiliary methods of practicing breathing, such as vital capacity exercises, and transition to coordinating the swing of arms, requiring students to swing their arms once or twice to make a breathing coordination. When teaching, be careful not to swing your arm too fast at first, so that the coordination of breathing and arms will be gradually coordinated after repeated practice. This stage is the basis of practicing middle and long distance running. Therefore, at this stage, the teacher should carefully define the essentials of breathing, and always pay attention to observation, reminder and correction, and then practice in a short distance and in a few steps, so that students can experience it themselves, and the teacher is next to them. Through repeated reinforcement, students' feelings about running rhythm are deepened, which lays 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.
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.
Teaching elements of middle and long distance running
First, pay attention to the arrangement of preparatory activities.
The main purpose of warm-up activities is to raise body temperature, enhance the function of blood circulation system, and ensure the function of respiratory circulation system, so as to meet the energy needs and utilization of physical education class's basic exercises. In addition, it also increases the ductility of muscles, tendons and connective tissues, increases the effective range of motion of joints and reduces sports injuries.
When arranging the contents of the preparatory activities, the following points should be considered:
First, mainly walking or jogging, all kinds of sports games with walking and jogging exercise, so that the body temperature gradually rises.
Second, you can do some unarmed exercises alternately after jogging. The range of flexibility exercise should be gradually increased, and the activities of ankle joints and toe joints should be strengthened, and the activities of hind legs and Achilles tendon muscles should be strengthened.
Third, we should consider factors such as season, climate and the length of class hours. It usually takes about 20 minutes. The time for a single session in physical education class is short, so there is not enough time to prepare for the activities. When doing basic exercises, the intensity should be gradually improved.
Second, master the correct breathing method
With the increase of running speed and insufficient oxygen supply, it is necessary to consciously control the frequency and depth of breathing, and adopt different breathing rhythms according to running speed and the function of cardiopulmonary system, namely, four-step breathing cycle, three-step breathing cycle and two-step breathing cycle.
When learning the correct breathing rhythm, students can be required to have a certain running speed, and the depth of breathing should be appropriate, that is, neither too shallow nor too deep.
In recent years, a Russian coach has discovered a new breathing method for middle and long distance running. This method is based on inhaling air in stages, which can fully absorb the oxygen in the air, prolong the retention time of oxygen in the body, and at the same time fully discharge the carbon dioxide produced in the body.
The method of segmented breathing is: one inhalation is divided into four consecutive inhalations and one normal exhalation to form a breathing cycle, and breathing is adapted to the number of steps. The first step is to cooperate with the first two inhalations, the second step is to cooperate with the last two inhalations, and the third step is to cooperate with the normal exhalation. This breathing method can be directly used in running practice and can be mastered soon.
Third, the focus of running technology teaching
In addition to improving and correcting students' unreasonable body posture and running movements, we should also focus on strengthening the following two aspects of teaching.
First of all, in the process of learning and improving running skills, students should master the economy of running. The economy of running is the main symbol of the technical quality of endurance events. The economy of running usually shows that the running action is naturally relaxed, and the muscles of the body and viscera are coordinated with the sports system. In practice, you can use alternating exertion and relaxation, as well as running at various distances and speeds. Try to control running movements in practice, improve running control ability, and gradually improve running distance and speed on the basis of obtaining good strength stereotypes.
Second, according to students' physical characteristics, choose a reasonable step size and step frequency. Some people abroad have studied the relationship between pace frequency and oxygen consumption at a certain running speed, and found that when people run at free pace frequency, the oxygen consumption is the smallest. Teachers can divide students into different groups according to their characteristics, flexibly guide them to choose a running method suitable for their personal characteristics in the comparison of their super-stride and low-stride, or choose students who run better to lead them, so as to prevent students from blindly following and imitating other people's running methods.
Fourth, prevent the occurrence of sports injuries.
In order to prevent the occurrence of sports injuries, we should pay attention to the following points in teaching:
When the weather is cold or the venue is hard, you should make full preparations, especially pay attention to the activities of knees, ankles and toes, calves and feet. In addition, students with poor flexibility of feet should strengthen local practice.
Second, students are required to wear softer and thicker rubber shoes, and the soles should fit their feet.
Thirdly, due to the great force used when running, the reaction of the ground directly acts on the joints and muscles of the feet and calves, and the joints, ligaments and muscles in these parts are weak, which is easy to cause local fatigue and injury. Beginners should not run too fast at the beginning of practice, run a suitable distance, relax their feet as gently as possible, and properly strengthen strength exercises in these parts.
Fourthly, according to the structural characteristics of feet, the requirements of exercise are put forward respectively. Generally divided into flat feet, normal feet and high arch feet. Among them, flat feet have poor elasticity and poor cushioning when they land, which is easy to cause fatigue. In addition, some students are splayed feet, because there is a deviation between the direction of foot landing and the direction of running, which is easy to cause injuries.