5 km long-distance running experience

How to improve the five-kilometer long-distance running? Long-distance running is a sport that tests will and endurance, and it is also indispensable in the army. Below I have compiled the experience of 5 km long-distance running for you. Welcome to read!

5 km long-distance running experience

Since returning to school, I obviously feel that everyone's training intensity and enthusiasm have improved a lot. This is, of course, to achieve an impressive result in this year's anti-chemical tour, and one of the key projects is to travel five kilometers lightly, but in fact, our current achievements are not enough to deal with many powerful opponents, so the author has an idea to share how the professionals in the army run these five kilometers well. I hope everyone will gain something after reading it!

First of all, we have to understand a question: why do troops run five kilometers? In war, the distance between troops on the same line of defense is at most 5 kilometers. And the interval between artillery and infantry is about 1 to 5 kilometers. As for why it is 5 kilometers, it may be related to the limits of the human body. After all, the weight of individual combat is 20 to 30 kilograms. Marching more than five kilometers in this way will lead to physical exhaustion, lack of water but salt, and it is impossible to fight again.

Five-kilometer cross-country running is divided into five-kilometer cross-country running with load and five-kilometer cross-country running with light load. Among them, the five-kilometer cross-country running needs to carry backpacks, kettles and rifles, and the coach uses grenades; Just five kilometers of cross-country running requires camouflage training.

The assessment of the recruit company is to carry an 8 1- 1 rifle, a satchel with two bricks, a kettle filled with water, a gas mask, a first aid kit, four coach grenades, a bullet with a backpack, a pair of shoes, a armed belt and a helmet. The results are: excellent in 20 minutes; 20-2 1 min is good; 2 1-22 minutes later; Fail under 22.

We are only in the stage of traveling five kilometers lightly, that is, we can run only by pretending, so people with 22 points or more should not be proud, and there is still a long way to go. Next, I will specifically introduce the precautions and methods of running five kilometers. Specifically divided into the following three points:

1, pay attention to rest before running, don't do strenuous activities, just move your joints to relieve tension; Don't lag behind in the start, run ahead, preferably behind the first or second or third. Being close to 0 or 5 meters can save energy. Remember not to surpass the first one and not to fall behind. The final 100 meter sprint. Do everything possible to surpass the first one. The first one has no strength to sprint under your fierce pursuit. Don't worry, swinging your arms back and forth can increase the frequency of your legs.

2. Middle and long distance running is a comprehensive event that requires speed and endurance. Good performance in middle and long distance running, one of which comes from the innate quality of the players. Good body shape and visceral function are the basis of an athlete's performance. Second, the special training the day after tomorrow is a means to improve one's sports performance. An excellent athlete has a good physical advantage, but his performance will stagnate at a certain stage. At this time, advanced means are needed to improve his performance.

3. 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 400-meter standard field, it is two 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. 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.

The above is a more professional answer. Here I will introduce some veterans' personal experiences:

1 Breathe, running 5 kilometers is more important. During the first1~ 2km, you should keep breathing through your nose, with rhythm, usually two steps and one call, and you should not suddenly accelerate or decelerate, but keep a constant speed. After 3 kilometers, you can breathe through your mouth properly, but you still have to have a rhythm. You can't gasp and exhale, otherwise too much cold air in your stomach will hurt your stomach. Breathe for a long time at this time, not for a short time.

The last 1 km is the sprint stage, at which time you can speed up the sprint. At this time, you can choose any breathing style you like.

What should be explained here is that there is generally a critical point of fatigue at 5 km, and it reaches its maximum at about 4 km. As long as you get through this critical point, you won't feel tired, so you must not stop halfway. Once you stop, you can't run any more.

2, mainly the role of veterans mentoring, many of the current squad leaders are only second-year soldiers, and the recruits are an egg shaped thing. They can't learn clearly and have to teach others.

The three-month training of recruits is too tense to learn more subjects, as if individual tactics are not the subject of recruit training. At the end of three months, our recruits gathered in an emergency four times a night. The last time was for real, marching 20 kilometers light. At that time, the cadre (director) in charge of our recruits took up their backpacks and walked in the first place in the marching formation.

It's been too long and many things have been forgotten. When running five kilometers with a gun, the most convenient and labor-saving thing is to run backwards with a gun on your shoulder. The posture is ugly, but the gun won't jump and hit the shoulder. The straps of all kinds of accessories, satchels and kettles can only be inserted in one side of the take-away, and the straps on the other side should be placed outside the take-away, so that they will not jingle when running for five kilometers. The light items in the backpack should be put under, and the heavy items should be put on. This is labor-saving and easy to master the center of gravity. Another trick taught by veterans is not to wear underwear.

3. Walk five kilometers off-road, mainly to run out of your own rhythm and avoid sudden acceleration and other practices beyond your physical fitness. When army recruits join the army, soldiers of our time will die when they run1500m in physical education class in high school. Except for a few people who drag their feet within a week after becoming army recruits, running 5 kilometers is no problem, which is easier than 1500 meters in high school.

There are tricks for running five kilometers, and there are limits for people who run about two kilometers. At this time, they have to bite their teeth and keep running at a frequency. After breaking the limit, people will have an exciting period, and they will not feel tired in the second half of five kilometers. At this time, if you relax, the speed of the whole five kilometers will be greatly slowed down.

Don't follow the speed of others by force, but have a clear understanding of yourself and know what kind of stride and speed can suit you. Only after adapting can we choose an opponent who is slightly stronger than ourselves to challenge. Running after tall and strong people will save a little effort, and running after a large group will save a little effort, but it is easy to be disturbed by others.

Breathe correctly, increase vital capacity as much as possible, and use oxygen more effectively. Don't run when there is fog or haze, it will hurt your lungs.

Before running, you should do warm-up activities to relax your muscles. You can't rest immediately after running, but walk slowly for tens or hundreds of meters. If the strength of lower limbs is insufficient, I have several ways to recruit: First, run 5 kilometers before sprinting 100 meters. The second is to leapfrog; The third is to carry comrades on steep slopes.

Finally, keep up with nutrition during exercise, and eat more protein and beans. Try to eat more pasta and less food.

You can't just do one exercise. Only balanced exercise can maximize physical fitness. Only by laying a good foundation can we achieve results in an exercise.

Of course, running 7 km 10 km with proper load will also be very helpful!

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