I used to be poor at this aspect, and I was not confident at one time. Later, I tried again and again.
Now it is very difficult for anyone to run past me (more than 1 meters) at around 3: 5
I recommend this simple method to you: (4 meters track practice)
1 Get up and run in the morning, not too fast. To make sure to run five laps in the morning (psychotherapy),
Because you always feel tired after two laps, you can run two laps first, jog for one lap (you can walk close to it, but you must feel like running psychologically)
Then run the last two laps,
When you run, you think there are four and a half laps left ... four laps ... three and a half laps ... two and a half laps.
this kind of psychotherapy is very effective. With the experience of running 5 laps, it is different to run 2.3 laps (after running 5 laps, what is 2.3 laps? )
2 Practice frequently, run for three laps (12m) or two and a half laps (1m) between classes, and don't rest for more than one minute.
3. Reward method: Remember to give yourself a reward (at least a psychological reward) after running for the next five laps.
(For example, eat something delicious or give me a psychological reward, so that I can be with my sweetheart after running for the next five laps, and I can go where I want to go, etc.)
4. Over-running psychotherapy: What can I do if I keep thinking about running for another lap every lap? Each reward is higher than the previous one (for example, I can eat something delicious after running for 3 laps and 12m, and I can overcome a great difficulty after running for 4 laps and 16m, for example, I can learn English, I have great willpower after running for 5 laps, I can go where I want to go, I can be with my sweetheart after running for 2,4m, and I can have everything I want after running for 7 laps and 3m, etc.).
finally, remember not to pursue speed at first. The purpose is to get rid of the fear in your heart and speed up slowly. The following are some specific methods.
How to master the breathing method in long-distance running
Correctly mastering the breathing method during running is an important part of practicing long-distance running, and it is also the key to mastering the running rhythm of long-distance running and saving physical strength to improve performance.
1. Problems in students' breathing in middle and long-distance running teaching
1. Hold your breath consciously, and then gasp for breath.
In middle and long-distance running teaching, I found that some students often have unconscious tension in their bodies at the beginning of training, which leads to unsmooth breathing and tension in their chests and muscles, and organs in the chest, such as heart and lungs, are compressed, forming breathlessness, and then panting for running. From the physiological point of view, holding your breath and panting will increase the internal pressure in the chest, hinder the venous blood return and reduce the cardiac output. Moreover, due to holding your breath and breathing heavily, the muscles can be kept tense, which limits the exchange between tissues, especially in the case of insufficient oxygen metabolism, which further aggravates the hypoxia of tissues, and the lactic acid concentration in muscles increases rapidly, leading to premature fatigue and affecting the training effect. In addition, because students are beginning to practice, it is easy to affect the specifications of body movements, the consistency of movements and the running speed.
2. The rhythm of footwork and breathing is poor
In the teaching process, most students can't match their breathing and footwork during running, and their movements are not coordinated during practice. After a training class, it looks very difficult. There are generally two ways to breathe when running: one step, one breath, one breath, and two steps, one breath, two breaths. This action involves whether the rhythm between breathing and steps is consistent. Some students are not skilled enough for beginners, and their sense of rhythm is poor. In addition, they breathe in quickly and move slowly when running, resulting in the inconsistency between steps and breathing, which eventually leads to panting and loss of the rhythm when running.
Second, the teaching method of breathing and footwork coordination in middle and long-distance running teaching
1. Simple coordination and early teaching
At the beginning of practicing middle and long-distance running, we should consciously teach students the methods of breathing and some auxiliary methods of practicing breathing, such as vital capacity exercises, and transition to coordination with arm swing, requiring students to swing their arms once or twice to make a breathing coordination. In teaching, we should pay attention to the fact that the speed of swinging arms should not be too fast at first. If you practice repeatedly in this way, the coordination between breathing and arms will be gradually coordinated. This stage is the basis of practicing middle and long-distance running. Therefore, teachers should explain the main points of breathing carefully and clearly at this stage, and always pay attention to observation, reminding and correction. Then, students can practice with short distances and steps, so that students can experience it by themselves. Teachers can guide them from the side and deepen students' feeling of running rhythm through repeated reinforcement, laying a solid foundation for middle and long-distance running teaching < P >. Because at the beginning of practice, because students are not skilled, they care too much about the coordination of breathing and steps, and their breathing is too artificial, which leads to stiff movements. Instead, they form physical disharmony, unnatural breathing, and difficulty in getting up and down. At this time, there is no close coordination between breathing and steps or soft and slender breathing. Therefore, students should be emphasized to breathe naturally and relax when they are just practicing, and on this basis, the coordination with steps will be emphasized, which will play a better role.
3. In the proficiency stage, we should emphasize consciousness and stress the teaching of breathing and footwork.
When students gradually establish a complete and correct technical concept, they have also reached the technical requirements of middle and long-distance running, that is, the action is standardized, and the coordination of breathing and footwork is harmonious and gentle. At this time, we should emphasize the consciousness of breathing and stress the teaching of breathing and footwork closely, so as to achieve the realm of "winning without tricks" as mentioned in martial arts novels. At this stage, students' running posture is relaxed and natural, 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 the "pole" is getting shorter and shorter, and the "pole" reaction is getting more and more correct. It should be said that the improvement of middle and long-distance running performance is realized by constantly overcoming the "pole". It can be seen that the quality of breathing rhythm plays a vital role in the quality of middle and long-distance running performance.
In short, it is undoubted that the close cooperation between breathing and footwork is the key to improve the performance of middle and long-distance running, but it should be combined with other means, including scientific training means and methods, so as to achieve good results.
Teaching elements of middle and long-distance running
First, pay attention to the arrangement of warm-up 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, which is the basic part of physical education class. In addition, it also increases the extensibility of muscles, tendons and connective tissues, increases the effective range of motion of joints and reduces sports injuries.
The following points should be considered when arranging the contents of warm-up activities:
First, walking or jogging should be the main exercise, and various sports games should be combined with walking and jogging exercises to make the body temperature rise gradually.
Second, you can do some unarmed exercises alternately after jogging. The range of flexibility exercise should be gradually increased, and the activities of ankle and toe joints should be strengthened, and the activities of the muscles of the hind leg and achilles tendon should be strengthened.
Third, factors such as season, climate, and the length of class hours should be considered. Generally, it takes about 2 minutes. The time for a single session of physical education class is short, and the time for preparing activities is not enough. During the basic part of the exercise, the intensity should be gradually improved.
Second, master the correct breathing methods
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 the running speed and the function of the cardiopulmonary system, that is, 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 at the same time, the depth of breathing should be appropriate, that is, not too shallow or too deep.
In recent years, a Russian coach has found 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, make the carbon dioxide produced in the body fully discharged.
The method of segmented breathing is: one inhalation is divided into four consecutive inhalations and one normal exhalation to form a breathing cycle, and the 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 technical teaching focus of running
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, during the period 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 in endurance events. The economy of running usually shows that the running action is natural and relaxed, and the muscles of the body and the internal organs are coordinated with the sports system. In practice, you can use alternating exertion and relaxation, as well as running at various distances and speeds. In practice, we strive to control the running action, improve the running control ability, and gradually improve the running distance and speed on the basis of obtaining good power stereotypes.
Second, according to the physical characteristics of students, choose a reasonable step size and step frequency. Some people abroad have studied the relationship between pace frequency and oxygen consumption under the condition of a certain running speed. It is found that when people run at free pace frequency, the teachers with the best oxygen consumption can divide them into different groups according to their characteristics, and flexibly guide them to choose a running method suitable for their personal characteristics by comparing their over-stride and low-stride, or choose the students who run better to lead, so as to avoid students blindly following and imitating others' running methods.
Fourth, prevent sports injuries
In order to prevent sports injuries, the following points should be paid attention to in teaching:
When the weather is cold or the venue is hard, we should make full preparations, especially paying attention to the activities of knees, ankles and toes, calves and feet. In addition, students with poor foot flexibility and flexibility should strengthen local exercises.
Students should be required to wear rubber shoes with soft bottom and a little thicker in the second middle and long distance running class, and the soles of the shoes fit their feet.
thirdly, due to the great force used when the foot touches the ground during running, the reaction force of the ground directly acts on the joints and muscle groups of the foot and calf, 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 at a suitable distance, and relax their feet as gently as possible, and properly strengthen strength exercises in these parts.
Fourth, according to the structural characteristics of the feet, the requirements for exercise should be put forward respectively. Generally, it can be divided into three types: flat foot, normal foot and high arch foot. Among them, flat foot has poor elasticity and poor cushioning when the foot touches the ground, which is easy to cause fatigue. In addition, some students are splayed feet, which are easy to cause injuries because of the deviation between the direction where their feet land and the direction in which they run.
good luck! ! ! Come on! ! ! Start running 5 hours every day, and then run 1 hours regularly, first 4 minutes-3 minutes 4-3 minutes 3-3 minutes within 2
References: search.