Targeted training for the 800-meter run
With the gradual stabilization of the subject setting of the physical education college entrance examination, the 800-meter run is increasingly valued by physical education candidates. The 800-meter run is a middle- and long-distance running event, and it is the least easy to master among the middle- and long-distance running events. However, it is the easiest to score for high school physical education candidates every year. This requires us to study and discuss the 800-meter run. training to improve candidates’ professional test scores.
First of all, you must form the concept of running in your mind. Running is a basic form of horizontal displacement of the human body. It is a cyclic activity that alternates between supporting and flying on one foot, and matching pedaling and pendulum. The second thing is to pay attention to your running movements. You must be relaxed and coordinated when running. This requires that it be based on correct movements. The foot should touch the ground with the whole sole of the foot, and the knee should be bent to cushion the foot from rolling to the front foot of the ground. When running, your head should be upright, shoulder muscles should be relaxed, arm swing should be increased appropriately, pay attention to the forward tilt angle of the body, the back kick and forward swing of the feet should be fully reasonable, the movements after taking off should be coordinated and relaxed, the upper body posture should be correct, and the posture should be correct. The arm movements are stretched and strong to maintain the balance of the upper body.
After having the concept of running movements, you should also pay attention to the breathing method during running. For middle and long-distance running such as running to 800 meters, the human body consumes a lot of energy and requires a lot of oxygen. As it increases, it is also important to master the correct breathing method. For middle and long-distance running, in order to increase the oxygen uptake of the lungs, use the method of breathing through the mouth and nose at the same time. The rhythm of breathing and running should be coordinated well. Generally, one exhales after two steps, inhales after two steps, or exhales after three steps, and inhales after three steps. When breathing, pay attention to increasing the depth of breathing. In middle and long-distance running, even if you pay attention to your breathing, it will still happen that the body's oxygen demand is higher than the oxygen supply after a certain distance. What follows is physical discomfort, difficulty breathing, weakness in the limbs, and the feeling of not wanting to run anymore. This is the so-called "extreme point" in sports training. If you encounter such a situation, you will need to continue running with tenacious will, while breathing more intensively and adjusting your speed. After this "extreme point" passes, you will slowly feel that your breathing is gentle and even, your movements will become easier, and all discomfort will disappear, and then you will increase your running speed.
1. Use variable speed running and interval running as the main means of 800-meter training for physical education candidates
Let’s take a look at the difference between the 800-meter run and other events: The 800-meter run is everything The most typical aerobic and anaerobic exercise in the project, that is to say, the training of the 800-meter run has high requirements on both aspects. Therefore, the training must not only improve the function of the cardiac circulatory system to strengthen the aerobic supply capacity; Improve the working ability of muscles and strengthen anaerobic supply capacity.
The next step is to find out the training method based on its characteristics. We all know that there are variable speed running, interval running, and constant speed running in training, and these types of running are good methods for aerobic and anaerobic training of the heart and muscles. 1. The effect of variable-speed running is to increase the capacity of the heart and improve the blood supply to the heart system during running, thereby better supplying blood to the muscles during exercise and improving aerobic metabolism, which is to improve the ability of endurance running. 2. The effect of interval running is to cause "over-acidification" of the blood in the muscles. If you want to remove the "over-acidification" of the blood in the muscles and avoid a decline in exercise capacity, this requires a large amount of alkali reserves in the blood to play its role. , so that the ability to resist "over-acidification" and insufficient oxygen supply can be achieved for a longer period of time, thereby better improving the anaerobic energy supply capacity, and thus improving speed endurance. 3. Even-speed running (or timed running) has the same effect as variable-speed running. If you often use constant-speed running for training, it will also affect the biochemical changes in muscle contraction, causing the muscle glycogen in the muscle to increase, and after aerobic decomposition The energy supply to the muscles can greatly improve their ability to contract. On the contrary, if the anaerobic decomposition ability is too large, the exercise effect will not be obtained, but will be weakened, affecting speed and other special results.
2. Arrangement of exercise volume and intensity in a training session
For the 800-meter training of sports students, the exercise load should be gradually increased in the first stage, and the exercise load should be increased in the second stage. At the same time, the load intensity is increased. In the third stage, only the intensity is increased without increasing the amount of exercise or appropriately reducing the amount of exercise. The following is a lesson plan based on the exercise volume and intensity of the second stage of 800-meter training:
1. Arrangement of exercise volume and intensity for variable-speed running:
The running volume of a general training session is 800 meters. About 4 times the special distance, for example, you can use fast running of 200 meters and 300 meters.
But you need to use 100 meters of jogging as an adjustment in the middle. The training volume is 8~10 fast running of 200 meters + jogging of 100 meters. meters; or run 6 to 8 fast runs of 300 meters + jogging of 100 meters. The intensity of the fast running section should not be less than 75%, and the time of the jogging section should not exceed three times of the fast running time.
2. The amount of exercise and intensity arrangement for interval running:
The training volume arrangement for interval running should be about three times the running distance of 800 meters, and you can use 300 meters or 400 meters. Intermittent running, but the amount must be controlled. The amount is generally controlled at 6 to 8 300-meter runs, or 5 to 6 400-meter runs. It is best if the intensity is no less than 80% of your maximum speed.
If the running intensity is low, it will not stimulate the human body, and there will be no improvement in performance.
3. The amount and intensity of running at a constant speed (or timed running):
As mentioned before, this type of training also has the same physiological effect as running at a variable speed. But to a certain extent, regular running plays a greater role and can promote the improvement of students' performance. For the training volume of timed running, arrange the distance to roughly four 800-meter runs. You can use 600 meters + 200 meters at full speed, or 700 meters + 100 meters at full speed. The time must be controlled in the first 600 meters or 700 meters. At the same time, You should also work with your coach to control the adjustment time between 600 meters and 200 meters and between 700 meters and 100 meters. This time should be controlled at about 1 minute to 1 and a half minutes. For high school students who have been training for a period of time, they should probably control the 600 meters (1 minute 40 seconds ~ 1 minute 45 seconds) and 700 meters (1 minute 53 seconds ~ 1 minute 58 seconds) respectively. The amount is generally controlled at 3 to 4 600 meters + 200 meters at full speed, and 3 to 4 700 meters + 100 meters at full speed. The best intensity should be around 85% of your own strength.
3. Relaxation and adjustment after training:
Mid-distance running events such as the 800-meter run are characterized by a large amount of exercise. Large amounts increase the training load and increase the body's fatigue. If the body is fatigued and cannot recover in time, it will cause continuous tasks to be unable to be completed and the training level to decline. Therefore, relaxation, adjustment and fatigue recovery after training should be placed in an important position.
When there is exercise load, there will be fatigue, and when there is fatigue, recovery is needed. Only during exercise recovery can the performance be improved. Usually, the average coach just puts training first and waits for fatigue recovery after training, or ignores fatigue. This is an unscientific training, which causes more and more fatigue, resulting in passive training. Fatigue is mainly divided into muscle fatigue and nervous system fatigue, so we must pay attention to the recovery of these two aspects during training, pay attention to adjustments during training and the improvement of interest. Recovery after training is also more important. The following recovery methods can be used for recovery after class: (1) Warm water bath. It can relax muscles and calm nerves. The time is about 15 minutes, and the maximum number of times is 2 times a day. (2) Massage. You can use foot press to target the back muscles and the larger muscles of the lower limbs and buttocks. After that, massage and massage on some acupuncture points, especially the massage of the feet, should be paid more attention to. (3) Use nutritional supplements to recover. After training every day, a certain amount of energy food should be supplemented, followed by a certain amount of trace element food.
In short, for middle and long-distance running training such as 800-meter events, we must control a certain amount and intensity, and at the same time pay attention to recovery training during and after training. Only in this way can students continuously improve their grades.