It's really slow for you to run 100 meters for 20 seconds, because all primary school students in physical education class can run 15- 17 seconds.
I can tell you some long-distance running skills to improve your performance, and you can learn from them!
How can you be explosive when running?
First, you must sprint in a straight line. After all, the line segment is the shortest between two points (mathematical principle)!
Teach you some better skills! As follows:
When running, swing your arms quickly and sprint in a straight line. Since it is a sprint of 100 meters, it is usually necessary to pay special attention to the rhythm of breathing in periodic exercise, which will make the exercise more relaxed and coordinated and more conducive to creating good sports results. If running periodically, long-distance running should take 2 ~ 4 steps of inhaling and 2 ~ 4 steps of exhaling at a time. In sprint, the method of "holding your breath" and intermittent shortness of breath is often adopted, that is, after "holding your breath" for every 2 to 12 single step (or more), take a quick deep breath within 1 second. The breathing rhythm of periodic swimming, breaststroke is a combination of one stroke, one kick and one head out of the water to complete one breath, and crawl is a combination of three strokes, three kicks and three to six times to complete one breath (lateral ventilation).
You can eat chocolate before running, but don't drink red bull, which is bad for your health (with side effects). If you really want to drink it, you should drink it in moderation, and it is best to drink 30 ml about 3 hours before running. Drinking glucose is also good, or drinking boiled water 30 minutes before running. The most important thing is to practice by yourself, remember: it depends on perseverance and persistence! !
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In the sprint competition, we should pay attention to the following contents:
1. I feel a little nervous.
2. 100 meter sprint can be done in one go. You can practice.
3. Find the frequency that suits you.
Breathing is the most important thing. Running is divided into aerobic and anaerobic. Sprint running below 400 meters belongs to anaerobic category, and generally speaking, it is very bitter to exercise. Above 400 meters belongs to aerobic category, which needs the rhythm of breathing. If you want to exercise instead of being a professional athlete, you should choose the latter as your exercise method. Breathing usually takes two breaths and two inhales. Of course, this varies from person to person, and you need to exercise regularly to find a running habit that suits you.
5. Don't drink too much red bull and other drinks, and the side effects are very serious after running.
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Pay attention to all-round guidance in the whole process of competition;
First of all, have a good attitude and don't be nervous on the road. Before the warm-up posture, you can do proper leg lifts, and then accelerate the running 15 meters to adjust the state before the game.
Then, when in place, squat posture should be correct, which is conducive to the start, and the line of sight is about 30~50 cm in front of you.
When the referee called for preparation, he quickly raised his hips to make a starting posture, and his muscles were tight. But be careful not to get too nervous and run away.
After the gunshot, start quickly. The first 6~8 steps start with "eight-character steps" and gradually lift your body. Don't stand upright immediately after starting, which is not conducive to acceleration.
When running on the way, take long strides, high stride frequency and take deep breaths, and it is best to finish the race within five breaths.
When sprinting, lean forward, turn your upper body to the left or right, and hit the line with your shoulder. And try to sprint and don't slow down. Avoid striding!
This is my experience with my coach for many years. Good luck!