Second, the middle and long-distance running starts with a squat or a standing start, and the long-distance running starts with a standing start.
★ Half-squat start: two arms are in front, one hand's thumb and other four fingers are supported behind the starting line in a figure of eight, and the other arm is on the side of the body, and the weight mainly falls on the front leg and the supporting arm. The starting action is similar to squatting.
★ The starting sequence is as follows: After hearing the password of "Take your positions", take a deep breath once or twice, then walk or jog to the starting line, with your feet spread back and forth, with your strong feet in front and close to the back edge of the starting line. The distance from the front heel to the rear toe is about one foot long, and the feet are about half a foot apart. Most of the weight falls on the forefoot, and the hind foot is supported by the forefoot. Look ahead for 3-5 meters, keep your body posture stable, and concentrate on listening to gunshots or "run" commands.
When you hear a gunshot or a "run" command, push your leg hard to the ground. After landing on the ground, the hind legs swing forward quickly, the front legs push straight quickly, and the two arms make a quick and powerful swing with the movements of the legs, so that the body can rush forward quickly and get a faster running speed in a short time.
Second, the breathing of middle and long distance running
Beginners of middle and long distance running should master the correct breathing method. When you start running, you can breathe deeply in a natural state, and the rhythm of breathing should match the rhythm of running. Generally speaking, run two or three steps to exhale, run two or three steps to inhale, and the depth of exhalation should be appropriate. With the appearance of fatigue, the frequency of breathing increases, so we should focus on exhalation.
Third, run on the road.
★ Upper body posture: The correct upper body posture is to stand upright or lean forward slightly, the head is natural, the eyes are flat, and the muscles of the face and neck should be relaxed. (pictured).
★ Leg movement: Running speed depends on step size and step frequency.
★ Push back and swing forward: In a running cycle, when the body's center of gravity moves past the support point, the action of pushing back and swinging forward begins. When the swinging leg swings forward through the vertical part of the body, each joint of the supporting leg should be extended quickly, first extending the hip joint, and then extending the knee joint and ankle joint quickly and forcefully. At the end of the push-back, the legs are almost straight or straight. The stretching time should be short, so that you can swing your legs forward in time after stretching.
★ Flying: After landing, the body enters the flying period. When the thigh begins to swing forward after kicking, the calf naturally swings upward with inertia, and the knee joint bends, forming a posture of folding the big calf.
★ Foot landing cushion: When the thigh of the swinging leg begins to fall, the knee joint will naturally straighten and land with the forefoot (pictured).
★ Swing arm action: In middle and long distance running, the arm is slightly away from the trunk, the elbow joint naturally bends, and swings back and forth with the shoulder as the axis, and the swing should be appropriate.
More than half of the journey on the way is running on the curve. The technique of curve running is basically the same as that of sprint, but the amplitude and intensity of action are small.
Fourth, finish running.
The finish run is an accelerated run near the finish line. When you enter the last straight, you should try your best to sprint. When to speed up running depends on the distance of the race, personal training level and tactics.
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.