50 meters is the starting point, as long as it is highly concentrated, it should be no problem.
If you want to improve, I'll tell you the way: 1. In order to improve gait, squat and run after practice. 2. Increase the pace again, and practice small runs and high leg lifts. 3. Practice leg press, open ligaments and help improve gait.
As long as you practice hard (until you are tired), you will certainly improve. If your explosive power is not good, you can also practice leg lifts at the starting point and run for half a minute and then rush 50 meters.
I hope I can help you! Even if you don't choose me as the best answer, you must have a look. This is the harvest of my six-year running. I knocked it in one by one. It must be helpful to you.
Wish you run faster and faster! thank you
All rights reserved. No plagiarism. Answer: Top Almighty Master.
The whole process of 50X8 running skill is to lean forward, land on your feet, swing your arms evenly, and adjust your breathing all the time (three steps and one breath). In the first stage, relax the calf muscles and slow down the frequency by strides. If it is a team competition, it is most taboo to catch up blindly with uneven speed, and it should be controlled in the middle of the brigade. In the second stage, breathing adjustment should be put in the first place, the pace and frequency should be moderate, and it should be kept in the middle and front of the big team. The third stage is to increase the frequency and take a big step. Before the last 400 meters, it is still forbidden to catch up blindly, the first place has just passed, and the last 100 meters is anaerobic breathing as the sprint stage.
If you practice 5000 meters by yourself, first pay attention to breathing, second pay attention to pace, and third pay attention to frequency to avoid speed fluctuation and irregular breathing. In addition, pay attention to keep your body center of gravity and swing your arms properly.
I have the most experience in the skills of 200 meters and 50 meters running 50 meters. I can run 50 meters because it is very simple!
The frequency of explosive force and pace, frequency is the speed of legs going back and forth. To improve, lie in bed every day when you are free, and then board the boat with two legs. The sooner the better. You can run 10 meters on the runway when you have time to practice your speed. Finally, you can test whether you are 50 meters fast. I usually practice this before the sports meeting.
200 meters. Just practicing on the runway! If you want to take part in the sports meeting, the trick is to run a little in the first 50 meters and see how fast other opponents are on the way. If it is an express train, you should speed up your pace, if not, you should slow down a little. This means that you have finished 100 meters, and then adjust your breathing and strength slightly at the last 100 meters. It feels almost the same, a sprint will pass, and it will be faster. Take a stopwatch when practicing, such as running for 35 seconds for the first time, 32 seconds for the second time, 30 seconds for the third time and about 28 seconds for the last time!
This is my personal experience. With these practice experiences, my sports meeting results are not bad. The school has to take exams and hold sports meetings, so run and practice! You can, believe in me and believe in yourself.
200-meter running skills 1. Wear a pair of shoes with good grip.
2. Use 80% physical strength for the first 30 meters after the start, and then sprint with all your strength.
It depends on your own situation. The stretching rhythm is the best. Don't be too nervous when running.
4. ditto
The score of 5.29.5 is not bad for your age. From a conservative point of view, the top three are no problem. Practice again, master the rhythm, no problem for sure! Come on!
Sprint: (running on the way)
Midway running is the longest and fastest part of the whole sprint. Its task is to continue to develop and maintain high-speed operation. The knee joint of the swinging leg swings forward and upward quickly and forcefully. With the cooperation of the swinging leg, the supporting leg quickly and powerfully stretches the hip, knee and ankle joint and pushes it off the ground, thus forming the coordinated action of the supporting leg and the swinging leg.
Holiday stage
The inertia of the calf after landing at any time and the swing of the thigh quickly move closer to the thigh, forming the action of folding the thigh and swinging forward. At the same time, the swinging leg actively presses down with the hip joint as the axis, and the knee joint is relaxed. The calf naturally stretches forward and down with the inertia of the swinging leg pressing down, ready to land.
Landing buffer stage
The landing action should be very positive. When running on the way, keep your head straight and your upper body slightly forward. The arm should swing back and forth lightly and forcefully.
Bending stroke
When running from the straight into the corner, the body should consciously lean inward, increase the strength and swing amplitude of the right leg, and correspondingly increase the strength and swing amplitude of the right arm, which is conducive to running from the straight into the corner quickly.
When running in a curve, your body should lean toward the center of the circle. When pushing back, the right leg should use the inside of the forefoot and the left leg should use the outside of the forefoot. The landing and swinging direction of curve running should be consistent with the tilt direction of the body to the center of the circle.
Outside detour attack of end line
The finish line is the last stop of the whole race. The task is to run as fast as possible on the way and cross the finish line.
The technical requirement of running the finish line is to lean forward as far as possible at the distance of 15-20 meters from the finish line to speed up the swing speed and strength of your arms. When you are one step away from the finish line, your upper body should lean forward quickly, hit the finish line with your chest or shoulders, then run over the finish line and gradually slow down.
Supplement:
Correct swing arm method:
1, pay attention to the directionality of the swing arm, and then? Don't be too outward (similar to your left-right swing), otherwise it will affect the straightness of running.
2, from front to back to top, the force point is in front of the elbow joint, and the wrist is relaxed.
3. When swinging from back to front, retract the forearm.
4. Make a fist and hold it half (this is the best, but there are other habits, as long as it does not affect the running speed), and swing your arms back and forth at your sides.
5. The faster the swing arm moves, the smaller the elbow angle. When the swing arm moves slowly, the elbow angle is larger.
6, pay attention to the speed of the swing arm, fast and powerful swing helps to maintain the balance of the body, and can speed up the leg back pedal and forward swing.
How to adjust your breathing when running?
When people are running, the oxygen demand of human body increases with the increase of running speed. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. However, there is a certain limit to the acceleration of respiratory rate, and the most effective range is generally 35 ~ 40 times per minute. If the maximum number of breaths per minute is 60, and the average breath is once per second, it will inevitably make the breathing shallow, reduce the ventilation, affect the inhalation of oxygen and the discharge of carbon dioxide, increase the concentration of carbon dioxide in the blood and decrease the concentration of oxygen.
Pay attention to the even breathing rhythm. When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running.
Breathe in through your nose while running. Breathing through the nose and matching the running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing. Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, exhale through your mouth and consciously increase the expiratory volume and the time left. The main purpose of breathing is to provide the oxygen demand of the human body and eliminate the excess waste gas in the body. When the human body is resting quietly, it breathes about 10 to 12 times per minute, and the amount of each breath (tidal volume) is about 500ml, that is, when the human body is resting quietly, it breathes about 5 to 6 liters per minute. Although the amount of oxygen inhaled in the body is as high as 1000 to 1200ml per minute, 70 kg adults only use about 300ml of oxygen per minute. The air exchange capacity of human body during maximum exercise can reach 100 liter per minute (about 20 times that at rest), but the maximum oxygen intake of human body is only 3000ml per minute. This phenomenon that oxygen utilization rate decreases with the increase of respiratory exchange seems to indicate that breathing is not the main limiting factor of human endurance sports performance.
Although the oxygen exchange capacity of breathing (external breathing) is more than that of body tissue (internal breathing), for the respiratory and circulatory system, no matter the gas exchange in the lungs, heart rate, cardiac output per stroke,
demic
The starting and sprinting skills of 50-meter dash The complete technique of 50-meter dash is divided into four parts: starting, accelerating after starting, running on the way and sprinting at the finish line. Except for the starting posture, the other three parts are an inconspicuous and gradually changing movement process, of which running on the way is the most important part.
Use squat start mode. When starting in the "ready" posture, the center of gravity moves forward slightly, and the shoulder joint projects to or slightly exceeds the starting line. When you hear the "prepare" password, you should concentrate on listening to "run" or "gunshots"; After hearing "running" or "gunfire", push your back and front feet to the ground in turn, and push your hands to the ground at the same time. The direction of attention. According to Newton's third law of motion: action and reaction. The greater the thrust, the greater the reaction force that provides the change from the static state to the moving state. Keep the body's center of gravity rising gradually, avoid pause, and effectively exert the inertia generated by squat start. In the teaching of starting, we should pay attention to the following problems: ① Let students experience the back pedal force. Methods: Confrontation exercises were used. ② How to concentrate. Method: Take a deep breath and hold your breath. ③ Improve students' reaction speed. The improvement of reaction speed is not achieved overnight. To keep practicing for a long time, you can do it at the preparation or end of each class. (4) the position of the center of gravity in "preparation". Too high, too low, not good before or after, this scale should be determined according to the height and sports level of students, and teachers should observe and guess in practice.
After the start, turn to speed up the run, take small steps in the first few steps, keep your body leaning forward, let your body center of gravity rise slowly, and never raise your body center of gravity at once. In the teaching of accelerated running, we should pay attention to: ① Grasp the placement of the first step. ② Grasp the stride and gradually increase it. ③ Grasp the height of the center of gravity and the lifting speed of the upper body. ④ Grasp the stride length and stride frequency, which will increase with the increase of running speed. ⑤ Pay attention to the rear pedal angle and forward swing height. The rear pedal angle is small, the pedal action range is large, and the acceleration is fast. Swing forward slightly lower to speed up the action cycle.
After accelerating, you enter the half run, which is an important part of the 50-meter run. pay attention to
Look ahead, don't look up or down. Hold your head high, you can't see that Louis will grab the road ahead, causing the danger of collision and falling, weightlessness; Bow your head and have no sense of direction. No matter raising your head or lowering your head, it is not conducive to maintaining your balance, and it is easy to produce a component that hinders progress. Keep an eye on the target, keep fighting spirit and keep momentum. Be sure to stick to the end, don't give up halfway, or slow down, especially at the end of 10 meter, which is the easiest to slow down.
The correct swing arm can provide power for forward movement and maintain body balance. If the left or right swing arm or other swing arm will produce a component, it will hinder the forward running. The swing arm should take the shoulder joint as the axis, make a fist with both hands and swing back and forth quickly and forcefully. When swinging forward, the hand should generally not exceed the midline of the body and the horizontal position of the jaw. Then what? Elbows slightly outward.
The forefoot touches the ground first, then the knees are cushioned, and then the force is applied quickly. Don't touch the ground with your feet at the same time. No buffer, insufficient trampling, easy to shock feet and internal organs. Touching the ground with the forefoot first, under the action of gravity, the spikes are completely pressed into the ground, and the reaction force is also great when pushing back.
Run your own runway to avoid dangerous accidents caused by grabbing roads.
Don't talk, laugh, look around, it's easy to distract.
The mind has been hinting at itself. Work hard and catch up! I am "ok"; There is danger behind, the tiger is coming, run!
100 m 200 m running skills concentrate, hold down the gun and run, the key is to start and sprint!
The skill of seeking 3000 meters and running 3000 meters belongs to the category of middle and long distance running, which requires endurance (by physical strength) and perseverance (by thinking)! You can't just bear to run! Whether it's a fast 3000-meter race or a long-distance race in normal exercise!
Be sure to remember that "three steps and one breath" means slow breathing (don't breathe fast), so you can adjust your mentality! You won't feel tired when you breathe! Breathing will be very comfortable! Another point is to be active before running!
First of all, we should consider when to use what speed, usually the energy is better at the beginning! Don't run too fast, keep your feet down. Running 100 meters has a fatigue period. We must overcome what our army calls "pole phenomenon". Slow down, but don't stop! Stick to it and it will be fine after a while. When we reach 2000 meters, two things will happen. One is that it will be easier to just pass the "pole phenomenon", that is, to speed up the last 1000 m ~ ~ and the other is a rare second fatigue phenomenon. In this case, take a deep breath, slow down and adjust for a while and stick to it ~ ~
Then there is the concern about footwork. The range of exercise and running should be 65,438+070 to 65,438+080 steps per minute, and the race should reach 200 to 220 steps (and the stride is larger than usual-the height is 65,438+0.70 meters, and each step reaches 65,438+0.5 meters). It is better to exercise and run in order from the foot root to the sole of the foot, which is more comfortable ~ try to land with your front foot during the game. It's best to swing your arms naturally (so that you can keep up with the pace) ~
Finally, there are their own adverse health reactions, such as abdominal pain or leg cramps! You'd better stop and have a rest! Slow down and don't stop jogging!
Maybe you can't stick to the 3000 meters today, but you can gradually surpass yourself day by day!
I passed the 800-meter test in the sports school. I can't give you any advice about breathing. You'd better keep breathing and spitting. Then, when the last 200 meters reach the limit of human beings, you must swing your arms. Although you will feel sore in your arms, it will help you keep pace.