Physical test 1000m running skills

In the short term, only exam skills can be changed to improve 1000m performance. The 1000-meter running test tips are as follows:

1. Be fully prepared - this is very important! This is also what most people tend to overlook.

2. Avoid sprinting after the game, always maintain running speed, and finally sprint about 100 meters.

3. Pay attention to the rhythm of breathing and let the rhythm of deep breathing occur. Pay attention to preparations and precautions during the competition. Preparing for a race is very important, but most people overlook it.

Ninety percent of 5,000 meters depends on endurance, and 80% of 3,000 meters depends on endurance. But 80% of the one-thousand-meter run is completed by explosive power.

Compared to ordinary students who have not undergone certain physical training, sprinting 800 meters at full strength is still quite difficult. However, running a thousand meters to practice endurance is nothing more than practicing the durability of explosive power. Don't think about push-ups, sit-ups and other movements. These have no effect on leg strength.

You can practice squats regularly. It is recommended to start with a 200-meter sprint and then practice a 400-meter sprint. If you have mastered the 400-meter sprint in the 1,000-meter run, run at a constant speed for the first 600 meters without worrying about other people's speeds, and then sprint with all your strength for the next 400 meters. In terms of students' ability, it is relatively easy to get a higher ranking.

These are just a prerequisite, and the most important thing is that you must have patience to complete them. Exercise twice a day, morning and evening, for forty minutes each time. Each exercise requires at least eight sprints of 200 meters and four sprints of 400 meters. During this period, you may wish to practice the following long-distance runs. You're doing well if you can persevere. Finally, I would like to give you a small suggestion. Pay attention to your relaxation movements before and after exercise to prevent muscle strains and bruises. Otherwise, my whole body will be sore on the day of the competition, and it will be difficult to get a good ranking.

Extended information:

Prepare for exercise

Be sure to press your legs before running. In short, you must move. This is the most important thing.

First jog 300 meters (longer in winter) to warm up, then move the upper and lower limbs, especially the lower limbs, pull the ligaments appropriately, do a lunge leg press, and fold the calves.

Stretch the muscles in the front of the thighs, move the ankle joints, knee joints, shake the calves and soles of the feet, and keep them relaxed.

1000 meters is an aerobic exercise, so take a deep breath first to ensure sufficient physical fitness. When preparing to start running 1,000 meters, do not wear shoes with too hard soles. Track and field shoes with soft soles are best. Drink less water before running and stay relaxed naturally. It is easier to achieve results when your body and mind are relaxed.

Red Bull (or glucose) can only play the role of "not making you too thirsty after a long run" and has little effect on increasing physical strength.

What to eat before running?

1. You should eat easy-to-digest breakfast, bread, fresh milk, etc. on the day of the race, but it must be eaten one hour before the race. ?

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! ! ?

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 liquid. ?

Breathing method

Breathe through the mouth and nose at the same time, with the tongue against the roof of the mouth, allowing air to pass through both sides of the tongue, which can moisten the air and prevent cold air from blowing directly into the throat. ?

In fact, ordinary people’s long-distance running competitions compete with perseverance and confidence. Everyone will be tired in the end. The key is who is ruthless and who can persevere. Only by persevering can you have the last laugh.

Be sure to inhale through your nose and exhale through your mouth. Breathing must be regular. Breathing is the most important! Don’t start too fast, just run with 80% power, and sprint as hard as you can with about 300 meters left

Reference:

1000-meter middle-distance running - Baidu Encyclopedia