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On the boys 5000 meter run

595,978,7592010-01-30 02:02:16 +0000 #1
I am a high school student in another school wants to hold about half of games, I am prepared to report 5000 meters.

Due to the tense study, only Sunday morning practice.

I am now running 5000 meters take 30 minutes, How do I practice, is a practicing 10,000 m? Or is it running sprint training?

hope to have experienced people to the point proposal.

Thank you high marks!
this name was also taken2010-01-30 02:10:19 +0000 #2
six months training, and certainly no problem

1. insist on running a half-hour every day

2. skipping three groups a day, a 500

It's that simple, Run, Guizaijianchi

I 5000 results are: 19 minutes. Non-professional group of third

Good Luck! Do not insist on so many others

the game when running along the final 100-meter dash time
Pakistan Xiao-Mei2010-01-30 02:20:04 +0000 #3
training endurance, tied sandbags running, aerobic training. Sprint to drop the idea. Running long-distance running
milkshakeぃacridine edge2010-01-30 03:03:56 +0000 #4
10000 .... practicing endurance training .. sprint training is explosive ...

Do not get sandbags, and you still a student, for poor health
prada198602172010-01-30 03:55:33 +0000 #5
ex, or first endurance training, when I read the NPA, see a lot of seniors are running while listening to MP3 while, saying that running up a rhythm, will not be people around to disrupt the pace, but what kind of rhythm for you to pick your pick saw,
53,672,7542010-01-30 03:18:01 +0000 #6
breathing and the rhythm is too important for the long-distance running in the running to find the right rhythm of breathing and the law of non-professional athletes, the fastest way to upgrade.
Zhuge Kid Long2010-01-30 02:33:26 +0000 #7
Sunday morning, if it is only run if you can, of course, carry out aerobic endurance exercises, only the speed of practice, but also can not guarantee that the race get down in the future. However, the 10,000 m is unrealistic for you, if only practice once a week, as never received systematic training of the average student is almost unattainable, but in the morning for such a large amount of exercise movement, but also cause organs such as heart disease. In fact, in the professional game, 5000 meters is an equal emphasis on speed and endurance sport athletes in the running process, often through the way the rhythm of the varied pace to upset the opponent has reached stand out, or in the final sprint in the Yiqijuechen.

Here are the recommendations I give you no time

in peacetime circumstances, can enhance the physical fitness exercises, such as doing sit-ups, two on, push-ups, or holding a small mirror doing dumbbell arm, pay attention to put arm movements, these exercises can be interspersed in the study and intermittently will not affect the study, may also improve efficiency. Furthermore, the proposal could be more than usually empty跑跑, does not require much, a uniform can be able to run 1-2000 meters. If not spare the time, then it Sunday morning and ran 4-5000 m, and then do flexibility exercises, stretching, kicks, etc. can be rerun 2-5 400. Remember that training must be gradual and orderly progress.
347,588,0512010-01-30 03:22:52 +0000 #8
Hello!

You need to run 5000 meters per day. The first 3 - 5 Days with 25 minutes to finish. A gradual increase in running speed.

And finally to match the first 2 - 3 days can run 2000-3000 meters The key to have strength, it should be 8 - 10 minutes finish. to have the confidence and perseverance. necessarily be able to ran into the top three.

normal circumstances, the best scores in middle-distance running are all uniform. In addition to starting to accelerate after the Run and run the final sprint, the way is basically a higher rate of steady running. Steady running rhythm and breathing rhythm and stability, to ensure that the balance of the amount of oxygen and oxygen supply, energy, material and continuously enter the organization will enable the body's nutrients are in good working condition, save for the fatigue strength and delayed the arrival of very favorable. In the game, good tactics are the key to success. Should be based on player's own ability to win. In the middle-distance race, following the use of technology is that people running for better race results in a measure. Endurance athletes may be a good game to take the leading run tactics, speed, good athletes can be taken to follow the run tactics, it is because a good final sprint endurance is difficult to use high-speed, if taken to follow the run, is bound to affect performance, speed, good if the to take the leading run will consume a lot of energy, affecting the final sprint will also affect the results. On the other hand, following the race and leading run can also be alternating, middle-distance athletes should take this tactic. In short, should be based on the level of the individual to determine when to follow, when to lead.

Used to follow the run tactics: start after starting, always follow the leader or small group behind the (usually followed by the first or second). If you need to Superman, must be carried out on the straight and avoid costly mistakes turn to run more than Superman. Try in the final 200-meter sprint over opponents and take the lead through the finish. Race should pay attention to the following forms:

(1) Running of the action: It should be noted is that running be sure to relax and co-ordination. This requires the establishment of the correct action based on the application of the foot-wide feet touch the ground, knees, feet cushion the transition to the pre-tread ground. Running head-to be positive and shoulder muscles to relax, right arm increased to maintain the excellent pre-dip, feet touch the ground kick reasonable tread and the rear legs should be fully justified before the swing, vacated motor coordination relaxed, upper body posture correct arm movements stretch to maintain a good strong upper body balance.

Breathing middle-distance process, the human consumption of energy large pairs of oxygen requirements are also large, therefore, to master the correct breathing method is very important. Middle-distance race on the way, in order to increase the volume of pulmonary ventilation, breathing nose and mouth at the same time when the use of breathing methods. Rhythmic breathing and running rhythms should be matched, the general two-step one call, a two-step absorption, or three steps a call, a three-step absorption. Breathing should pay attention to increase the depth of breathing. 7, pole "and" Second Breath "middle-distance race, due to the supply of oxygen to the body behind the need to go a certain distance, there will be chest hair nausea, breathing rhythm is damaged, breathing difficulties, limb weakness and difficult to re - run down feeling. This phenomenon is called pole. " This is a middle-distance in the normal. When the "pole" appears, we should take a strong will to continue to run down, while strengthening breathing, adjust the pace. In this way, after some distance, the breathing becomes uniform, action, again I felt very relaxed, all discomfort disappeared, this is the so-called state of the second breath. In the middle-distance movement, more a result of inadequate preparations, prone to abdominal pain, mainly caused by gastrointestinal spasm, this time the students must not be nervous, can hand hold the site of pain, slow down Paosu, do a few deep breaths adhere to a period of time, the pain will disappear.

Or to use to follow the run tactics: After departure, always follow the leader or a small group behind, and strive to exceed competitors in the final sprint stage, took the lead through the finish.

Still running Action: It should be noted is that running be sure to relax and co-ordination. This requires the establishment of the correct action based on the application of the foot-wide feet touch the ground, knees, feet cushion the transition to the pre-tread ground. Relaxed upper body upright, his arms swing naturally strong.

Also in a few suggestions:

First of all, before the game, "from today to three days before the game," eat or not eat sugary foods to eat before the game began three days of high pond foods, race day to eat Bacheng saturation, better digestion, before the game 30 - 40 minutes by drinking 100ML glucose concentration of 30-40% water. In addition to eat three vitamin C. Do not eat chocolate.

2, do a good job of warming-up before exercise. Athletics is very likely to cause muscle, joint and ligament injuries, in particular, more opportunities to lower limb injuries. The only way to prevent the warm-up. Warming-up the more adequate the less vulnerable to injuries. Could be jogging on the basis of shoulder, elbow, Beiyao muscles, legs and knee-ankle-joints and other parts of their activities, strengthen muscles ligament strength, and raising the body's sensitivity and coordination in order to prevent injury, you can enhance athletic performance .

4, movement or before the game, students should pay attention to maintaining a good sleep and physical savings, should be controlled before the game too much eating and drinking, but not allowed to drink.

5, exercise or competition, they should do a good job relaxing activities, so as to regain their strength and muscle strength. The method is to relax the body parts of jitter, beat, double co-operation of mutual massage.

6. Such as heat when the body off a jacket, long-distance running should be immediately put on after the coat to prevent colds. When long-distance running footwear should be worn soft and feet,

I wish you success! Refueling ah!
Listen to the sea cry de sound yin2010-01-30 04:19:46 +0000 #9
normal circumstances, the best scores in middle-distance running are all uniform. In addition to the starting line to run after the buildup and the final sprint, the way is basically a higher rate of steady running. Steady running rhythm and breathing rhythm and stability, to ensure that the balance of the amount of oxygen and oxygen supply, energy, material and continuously enter the organization will enable the body's nutrients are in good working condition, save for the fatigue strength and delayed the arrival of very favorable. In the game, good tactics are the key to success. Should be based on player's own ability to win. In the middle-distance race, following the use of technology is that people running for better race results in a measure. Endurance athletes may be a good game to take the leading run tactics, speed, good athletes can be taken to follow the run tactics, it is because a good final sprint endurance is difficult to use high-speed, if taken to follow the run, is bound to affect performance, speed, good if the to take the leading run will consume a lot of energy, affecting the final sprint will also affect the results. On the other hand, following the race and leading run can also be alternating, middle-distance athletes should take this tactic. In short, should be based on the level of the individual to determine when to follow, when to lead.

Used to follow the run tactics: start after starting, always follow the leader or small group behind the (usually followed by the first or second). If you need to Superman, must be carried out on the straight and avoid costly mistakes turn to run more than Superman. Try in the final 200-meter sprint over opponents and take the lead through the finish. Race should pay attention to the following forms:

(1) Running of the action: It should be noted is that running be sure to relax and co-ordination. This requires the establishment of the correct action based on the application of the foot-wide feet touch the ground, knees, feet cushion the transition to the pre-tread ground. Running head-to be positive and shoulder muscles to relax, right arm increased to maintain the excellent pre-dip, feet touch the ground kick reasonable tread and the rear legs should be fully justified before the swing, vacated motor coordination relaxed, upper body posture correct arm movements stretch to maintain a good strong upper body balance.

Breathing middle-distance process, the human consumption of energy large pairs of oxygen requirements are also large, therefore, to master the correct breathing method is very important. Middle-distance race on the way, in order to increase the volume of pulmonary ventilation, breathing nose and mouth at the same time when the use of breathing methods. Rhythmic breathing and running rhythms should be matched, the general two-step one call, a two-step absorption, or three steps a call, a three-step absorption. Breathing should pay attention to increase the depth of breathing. 7, pole "and" Second Breath "middle-distance race, due to the supply of oxygen to the body behind the need to go a certain distance, there will be chest hair nausea, breathing rhythm is damaged, breathing difficulties, limb weakness and difficult to re - run down feeling. This phenomenon is called pole. " This is a middle-distance in the normal. When the "pole" appears, we should take a strong will to continue to run down, while strengthening breathing, adjust the pace. In this way, after some distance, the breathing becomes uniform, action, again I felt very relaxed, all discomfort disappeared, this is the so-called state of the second breath. In the middle-distance movement, more a result of inadequate preparations, prone to abdominal pain, mainly caused by gastrointestinal spasm, this time the students must not be nervous, can hand hold the site of pain, slow down Paosu, do a few deep breaths adhere to a period of time, the pain will disappear.

Or to use to follow the run tactics: After departure, always follow the leader or a small group behind, and strive to exceed competitors in the final sprint stage, took the lead through the finish.

Still running Action: It should be noted is that running be sure to relax and co-ordination. This requires the establishment of the correct action based on the application of the foot-wide feet touch the ground, knees, feet cushion the transition to the pre-tread ground. Relaxed upper body upright, his arms swing naturally strong.

Also in a few suggestions:

First of all, before the game, "from today to three days before the game," eat or not eat sugary foods to eat before the game began three days of high pond foods, race day to eat Bacheng saturation, better digestion, before the game 30 - 40 minutes by drinking 100ML glucose concentration of 30-40% water. In addition to eat three vitamin C. Do not eat chocolate.

2, do a good job of warming-up before exercise. Athletics is very likely to cause muscle, joint and ligament injuries, in particular, more opportunities to lower limb injuries. The only way to prevent the warm-up. Warming-up the more adequate the less vulnerable to injuries. Could be jogging on the basis of shoulder, elbow, Beiyao muscles, legs and knee-ankle-joints and other parts of their activities, strengthen muscles ligament strength, and raising the body's sensitivity and coordination in order to prevent injury, you can enhance athletic performance .

4, movement or before the game, students should pay attention to maintaining a good sleep and physical savings, should be controlled before the game too much eating and drinking, but not allowed to drink.

5, exercise or competition, they should do a good job relaxing activities, so as to regain their strength and muscle strength. The method is to relax the body parts of jitter, beat, double co-operation of mutual massage.

6. Such as heat when the body off a jacket, long-distance running should be immediately put on after the coat to prevent colds. When long-distance running footwear should be worn soft and feet,

I wish you every success

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