Preparation work: Before running (preparation activities)
1. Just jog and sweat a little first.
2. Do leg press, waist press, turn, shoulder stretch and other activities to activate the relevant joints, ligaments and muscles.
3. Do 2 or 3 30-meter acceleration runs. The above content should be completed 20 minutes before the game. Next time 1. After getting on the track, do a few vertical jumps on the spot to increase your excitement. 2. Pay attention to maintaining body temperature during this period and do not let the body cool down. Pre-race diet 1. Starting at 8:30 am, you must eat easy-to-digest breakfast, bread, fresh milk, etc. before 7:30. 2. Drink some high-concentration glucose water 30 minutes before the game. Glucose is a simple sugar that can be quickly digested and absorbed and directly acts on the muscles to form muscle glycogen, which is the source of energy. Do not drink other beverages. Drink plain water if you are thirsty. Do not eat any food within 30 minutes before the game. Remember! ! It’s hard to say Red Bull, I don’t let my team members drink it. 3. You must not eat sweets such as chocolate on the day of the competition. Your throat will be sticky when you eat during the competition. 4. Gastric emptying time: 1 hour for solid food and 30 minutes for liquids. Technical Essentials: Action essentials for middle-distance running: 1. Starting and accelerating after starting. 2. Starting in a squatting or standing position for middle-distance running, and standing for long-distance running. Half-crouch start: two arms in front and one behind, the thumb of one hand and the other four fingers are supported behind the starting line in a figure-eight shape, the other arm is at the side of the body, and the weight mainly falls on the front legs and supporting arms. The starting movement is similar to a squatting start. The sequence of actions for a standing start is carried out according to the following commands: After hearing the command "Everyone is in position", take one or two deep breaths, then walk or jog to the starting line, stand with your feet forward and back, with your strong feet in front and close to each other. On the back edge of the starting line, the distance between the front heel and the back toe is about one foot long, and the distance between the two feet is about half a foot. Most of the weight falls on the front foot, and the back foot is supported by the front foot. Look 3-5 meters ahead, keep your body in a stable posture, and concentrate on listening to the gunshot or the "run" command. When you hear a gunshot or the command "run", push your legs hard on the ground. After kicking off the ground, the hind legs swing forward quickly, the front legs push straight quickly, and the arms make fast and powerful swings in conjunction with the movements of the legs, so that the body rushes forward quickly and achieves a faster running speed in a short period of time. 2. Breathing during middle- and long-distance running People who are new to middle- and long-distance running should master the correct breathing method. When you first start running, you can deepen your breathing naturally, and the rhythm of your breathing should match the rhythm of your running. Generally, exhale after running for two or three steps, inhale after running for two or three steps, and have a suitable exhalation depth. With the appearance of fatigue, the breathing frequency increases, and you should focus on exhaling the breath. 3. Upper body posture during running: The correct upper body posture is upright or slightly forward, with the head in a natural position, eyes level, and the muscles of the face and neck relaxed. Leg movements: Running speed depends on stride length and cadence. Back kicking and forward swinging: During a running cycle, when the body's center of gravity moves past the support point, the back kicking and forward swinging movements begin. When the swing leg swings forward through the vertical part of the body, each joint of the supporting leg should be stretched quickly, first extending the hip joint, and then quickly and forcefully extending the knee joint and ankle joint. At the end of the back push, the legs are almost straight or extended. The time of pushing and stretching should be short, so that you can swing your legs forward in time after pushing and stretching. Airborne: After kicking your legs off the ground, your body enters the airborne period. When the thigh of the back kicking leg begins to swing forward, the lower leg naturally swings up according to the inertia, and the knee joint bends, forming a folded posture of the lower and lower legs. Foot landing and cushioning: When the thigh of the swinging leg begins to fall, the knee joint will naturally straighten and touch the ground with the ball of the forefoot. Arm swinging action: When running in middle and long distances, the arms should be slightly away from the trunk, the elbow joints should be naturally bent, and the shoulders should be used as the axis to swing back and forth naturally, and the swing amplitude should be appropriate. More than half of the distance was run on curves. The technique of corner running is basically the same as that of sprinting, except that the range of movements and the intensity of force are smaller. 4. Finishing Run The finishing run is an acceleration run near the finish line. When entering the final straight, you must do your best to sprint. When to accelerate running should be decided based on the distance of the race, personal training level and tactics. Finally, I would like to emphasize a few points of attention: 1. It should be noted that "pole" is a term used in middle and long-distance running. It is due to the inertia of internal organs that the supply of oxygen temporarily lags behind the needs of muscle activity. In addition, the muscle activity produces A large number of metabolites cannot be transported away in time. Therefore, after running for a period of time, you will have difficulty breathing, chest tightness, limb weakness, and reduced running speed to varying degrees, making it difficult to continue running. At this time, you should keep running with tenacity, while breathing deeply, adjusting the rhythm of breathing, and adjusting the running speed, and you will overcome the "extreme point". Second, you should pay attention to the preparation exercises before long-distance running and the relaxation exercises after exercise. The inertia of internal organs mentioned above exists objectively. This requires us to fully prepare for exercise before exercising, fully mobilize the body (what we usually call warm-up), and mobilize the joints and ligaments of the body, so as to prevent sports injuries. After exercise, you should tidy up and relax, so that the muscles can be relaxed, the body can recover quickly, and the metabolites produced by muscle activity can be transported away, making the body healthier.
3. Pay attention to sports hygiene during long-distance running: don’t try to save time and catch a cold due to clothing. Especially during long-distance running in winter, you should wait until the whole body is warm before taking off your coat.