Experienced people will guide the practice of 1000m running.

Your weight is relatively large. It seems that you didn't insist on exercising before, which is not a problem. As long as you can guarantee the training time of about 1 hour every day, your grades will definitely improve.

1000 meters belongs to middle and long distance running, which requires you to have good endurance and aerobic metabolism, which can only be improved through long-term continuous training.

Let's talk about the technical essentials of middle and long distance running first. The whole process of middle and long distance running requires light footsteps and rhythmic swing arms. The whole running process is that the sole of the foot touches the ground, and the legs don't have to be lifted too high like sprinting, but the kicking action must be obvious, and the arm should swing with the leg movement, not too much, and swing back and forth with the shoulder axis and the body center as the center line. In the process of running, no matter what your physical condition is, you should stick to this standard posture.

Secondly, talk about breathing. Middle-distance and long-distance running generally adopts three-step breathing method (two-step breathing method is also acceptable), that is to say, running three steps to inhale and then running three steps to exhale (the process of inhaling lasts three steps and the process of exhaling lasts three steps). Inhale deeply and exhale fully. Breathe through your mouth and nose, don't open your mouth wide. No matter how tired you are, you should stick to this breathing method.

Then there is the "extreme" to overcome. In the process of middle and long distance running, due to the accumulation of lactic acid, at a certain stage, you will have difficulty breathing, feel weak all over, can't lift your legs, and it is difficult to persist. This stage is the "pole" stage, and everyone will have "poles" (including high-level special athletes), which is an inevitable normal phenomenon, except for the "poles" of high-level athletes. After the "pole" arrives, we should stick to the original rhythm, appropriately reduce the stride and increase the swing arm. In particular, we must adhere to the three-step breathing method, inhale and exhale deeply, and never breathe with an open mouth, no matter how uncomfortable it is. Generally, after running a certain distance, you will pass the "pole" period and enter the "second breath". At this time, you will feel very light and your breathing will not be so uncomfortable.

Finally, talk about training methods. The practice of middle and long distance running should focus on endurance training and variable speed running. In the process of running 1000m, due to physical problems and uneven speed of participants, you are actually in the process of running at a large speed. The ability to change gears is related to your final performance. You have 1 more hours every day, so you have plenty of training time. Here is a simple and easy training plan for you according to your situation.

Day 1: 2000m variable speed running, 300m fast (80% speed), 200m slow (50% speed).

The next day: 1000m ×2, the required speed is 80%, and the interval is 20 minutes.

Day 3: Squat jump ×5 (20 times in each group, with an interval of 3 minutes), 1 minute sit-ups ×5 groups (with an interval of 5 minutes), and 600-meter running × 2 (80% speed, with an interval of 10 minutes).

Day 4: Run 3000m at a constant speed, with a speed of 70%.

Day 5: 300 meters running ×5 (80% speed required, 600 meters rest every 300 meters)

Day 6: Rest

The above plan takes 6 days as a cycle and is adhered to for a long time. Pay attention to jogging and pulling ligaments before each training. It's very cold, so be careful not to overwork. This amount of training is moderate. I hope you can stick to it. If the amount is smaller, your grades will not improve. You can ask me any questions.

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The 2000-meter variable-speed running is a continuous running. During the whole 2000 meters, you have to run 300 meters fast and jog 200 meters. I don't know if I made it clear, but you have to keep running. The purpose of the 2000-meter variable-speed running is to exercise your variable-speed ability and aerobic ability. Because the fast running stage requires speed, the distance is still appropriate. Endurance running has a special exercise, and the purpose of this exercise is not to exercise endurance. )

You can breathe through your mouth, but you can't breathe with your mouth wide open, which will make your chest tense and consume your strength. You should breathe through your mouth and nose at the same time (mouth should be small and slightly open). Pay attention to strictly implement this breathing method every time you practice, which is also an exercise for your aerobic breathing ability. You can't open your mouth and change your breathing just because you feel uncomfortable. If you really can't hold on, you can slow down a little, but you must breathe in strict accordance with the rules.

It's hard to say how much you can improve in a month. If you haven't exercised for a long time before, there will still be a period of physical adaptation, depending on your physique, but there will definitely be a great improvement (tens of seconds should not be a problem), so stick to it.