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Who started running.

s2847260302010-01-31 09:02:07 +0000 #1
I am now 12 years old, read who started this.

I 200 meters 30 seconds, 37,

we are the fastest class more than 27 seconds.

I 400 meters a minute and 12 seconds,

we are the fastest one-level sub-01 seconds.

I 1500 m 5 minutes 52 seconds 50,

full grade I was the fastest.

Does my result has been to what extent?

my stamina is also possible,

10,000 meters for me, it is possible.

ask me how to train to run 400 meters and 1500 meters?

race should pay attention to what?

it is convenient to leave QQ.
1000 PANASONIC2010-01-31 09:09:42 +0000 #2
Haha, although the very short 400 meters, it is this very difficult track and field events, when I had 16 years of age When 400 in 58 seconds or so, nor is it very soon, in our schools should be one of the best of.

400 meters is a test of speed + endurance projects, the 200 meters on your performance point of view, you also need to increase the speed, because they do not do not see your training situation, is not clear in the end of your problem where you are, you are now 200 meters 30 seconds 37 results are not very good, first of all to improve the speed bar.

Increase the speed is nothing less than three, one, the basic movements, two, run frequency, 3, leg strength. Oh, ah still do not understand your situation before at school, I have a team-mate, just joined the team, the coaches do not have little hope for him, but I think he is through practice, sprint results will not be the best for our team , but later turned out this way. Because I have read a lot of track and field competition, my teammates in the absence of professional training, he's running a very standard position, after only the need to increase the leg strength of the natural results on the up, so you let your physical education teacher to help you gets advice on running the basic movements, it is the most important.

Speed increases, it should be the appropriate speed endurance, is a time to keep running at maximum speed capability. Typing too tired, my QQ is 465,760,226, if you need you can come to me to explore! Hehe
zhanghongyubo2010-01-31 09:33:19 +0000 #3
running essentials

running movements, and do not have a fixed pattern, as long as all parts of the body movements can be coordinated, smooth, will not cause tension in the action, which probably is effectively running routines.

First of all, we must have a good body posture (Posture); and good posture is a prerequisite with the appropriate muscle strength. That can strengthen the muscle strength sports such as: sit-ups, push-ups, interactive squat jump, chin-up are all right to maintain a good body position and access to a useful and effective running movements.

Standard of running posture is to keep the head and torso upright, the body very relaxed, the rise, eyes face front, arms drooping naturally, fingers slightly Qingwo midline of the body. Stepped forward to foot when the foot is just below the center of gravity in the body.

Beginner runners who are guilty of too much stride (Over-striding) of the error; that is, when the foot stepped forward to foot, the feet touch the ground the instant center of gravity location is in front of the body. No matter what their size, each person has his proper stride length. The method relies on regular practice and attempt to correct.

Other common mistakes, action package: feet on the ground, the toes inward or outward; body movements bomb jump over obvious; arm shimmy around too much, or into the direction of swing. Running action, should be sought to smooth nature, and all too much emphasis on the actions minimized.

Do not run with the toes, which is often suffering from the problems in general for beginners. This run method, when the toes touch the ground each time, the calf muscle and heel keys bear a lot of load for a long time down the leg will be pain. With endurance-based long-distance run, heel or foot touch the ground the way the whole run is reasonable.

Breathing of the runner with the speed control is important to the author's experience, with a few steps with breathing is a good practice. Maintain the average rate when the aspirate in 4 steps, 2-step suction and speed up time to blow off steam in step 3, step 3, suction, oxygen consumption is large with 2 spit 2 absorption principle.

Strength of control:

control is the key to determine the most appropriate degree of intensity of transport (Workload Intensity), which is the elimination of distribution speed (Running Pace). First understand the running of the heartbeat response to be adjusted in the running speed. Repeated attempts, it is not difficult to find the right faster.

Its formula is: (220 - age) - resting heart rate per minute × 75% + resting heart rate per minute

cases: age 40 years, resting heart rate of 80 times per minute

, then (220-40) - 80 × 75% + 80 = 100 × 75% +80 = 155

that the person in the most appropriate training heart rate of 155 times / min

no experience runner, running at the beginning, when some time ago due to Paodetaikuai , fast heartbeat response to the state more than its ideal heart rate, so that the second half to run very hard.

Therefore, those with poor speed control, you can start running after 5 minutes, measure the heart rate response, and then adjust their running speed, and so means practice, soon you can be equipped with speed control very well. Movement of young people in general the ideal heart rate may be 150-180 times per minute between.

Running injuries:

Common running injuries are: tibial periosteal inflammation, knee pain, muscle strain or even fracture, tendon inflammation or fractures. Maximum transport occurs because of the excessive degrees - too much, too fast, therefore, must be gradual, to enhance motor function.

At the beginning of muscle soreness is a normal phenomenon, because the muscles affected by the new stimulus's sake, just running properly, the pain will gradually eliminate the phenomenon.

Run before and after the warm-up exercise and stretching exercises must not be omitted, which in addition to the occurrence of injury prevention, but also to reduce post-exercise fatigue and soreness.

Running training has four basic elements: endurance, strength, speed and rest.

Endurance

If we run as a pyramid, once or twice a year the most senior of the race as its pyramid roof, endurance is based on tower tower base. Right to pursue a healthy runner, the tower base their most interesting. But for most of the runners, the tower base is the beginning and end of the whole scheme, there is no sound basis, the larger the power of strength and speed of work is impossible. Runners often overlooked part of the plan, so that our runners are adversely affected in fact we can run a good design their own programs, especially at the annual lay a good foundation for the endurance training period.

Strength

rises with age, our physical and mental tolerance has fallen to as on the edge of a cliff. The decrease in muscle protein occurs with age and the typical symptoms. In the elderly, because of its decline in muscle strength and body to extreme weakness, falls and fractures are more common. Studies have shown that: strength training can also be effective in reducing the frequency of elderly people fall and fracture.

No matter what age of the runners, very few people other than the effort to exercise the leg muscles. However, in daily training, a regular arrangement of upper body strength of a series of simple exercises, will effectively improve the running capacity of trainers. The purpose is to improve the Jianbi strength and endurance, and abdominal and back muscle strength. Through the rational use of arms, running can improve the performance of those nearly 12%. Do not know the use of both arms of the ordinary is very unfortunate runners, running the longer distance, the more tired arms. Arms can effectively maintain the pace because they like a metronome, like a rhythm to drive the rhythm of their legs.

Increase in the strength of the upper arm by a simple push-ups exercise. When you do push-ups do not have too fast, and pay attention to the width of the arms to strengthen the back, shoulder, arm strength, all of these parts in the final stage of long-distance race will play an important role. Do not do too much at once, just started doing four times to 5 times you can, and then, with the power to increase the number gradually increased. The advantage of doing push-ups with your own body weight to provide resistance to 3 without the need for investment in any facilities.

Running, the other muscle is a major abdominal muscles. Relaxation of the abdominal weakness is that you are long-distance training and competition reduced the final phase of stride, chest narrow, transported to the abdomen, the total reduction in the air. In addition, due to poor abdominal muscle strength, it might give the relative waist and abdominal muscles trouble. The solution is planned and regularly do sit-ups. This exercise on the back, waist, abdominal muscles will get exercise. To strengthen the upper body strength into your daily running and going, the simple way is to finish the step, as a day do after finishing exercise to do it the same. A start to do 10 sit-ups, five push-ups and 20 dip, in two weeks later increased to 12 sit-ups, six push-ups and 24 dip.

As much as possible to strengthen the power of running, once we have a certain endurance base, increase stride easiest way is to mountain running. A regular program will have a mountain to run day to day running a miraculous, the game grades are even more significant effect. Mountain runners ran the thigh can enhance the strength, enhance coordination in the legs, but also can enhance the brain's coordination. A greater role of the older runners. At Stanford University survey showed that: running mountain bone density of elderly people than those who did not participate in training and to participate in training, lack of excitement in the elderly is much greater.

For mountain running training can start slowly. First of all, running training in the mountains do not have to run a very steep hill. If you run a very steep hill, then did the only thing that is climbing. Ideal for mountain running, mountain length of its quarter of a mile, should not be too steep mountain slope, so that both legs after exercise to pedal power, not to make too much muscle tension. Second, try to do uphill running. Because when you do go down when the face the feet, ankles, knees and legs of the impact force increased (about 4 to 5 times the body weight). And when you do run up the mountain, the impact force would be much smaller and more conducive to strengthening the power of thigh and help stretch the Achilles tendon. Reduced when running downhill running stride.

According to other series of mountain running results, the first week, run once; the second week, running twice. In the game you plan to participate in the first 8 to 10 weeks, the mountain run and effective integration into your high-intensity training into a week. Repeat 1-2 times a week, so that mountain run in the daily, there are regular moderate-intensity training accounts for medium-scale.

Speed

for a runner is concerned, there are many ways to speed training: to track and field, repeated a variety of short-distance running; to do the speed game; from the ground to run down quickly; to participate in competitions . Speed training for everyone is possible, for the elderly is even more because it is maintaining gait while also maintaining a good bio-mechanics of the human body structure, both of which will gradually disappear with age. Many adults who did not ran that he was just adapt to the daily 10-minute per mile pace of jogging, running, regardless of the strength and speed, this is not correct.

Increase speed by three methods:

⒈ increase in stride frequency

⒉ increased stride

⒊ only increase the stride frequency also increased stride

The first method is more preferable than the second approach, pace of increase will be resulting stride is too large, and thus will cause some biomechanical problems and sports injuries.

Speed training, especially in track and field speed training should be gradual (and painless) to improve stride frequency and stride training. It is important to gradually increase. Speed training for track and field, the feeling of the pace of development is very important, but also provides an opportunity to improve running form.

Rest

running four elements, many runners in the endurance training, laid a good foundation. Some runners to the coordination of speed and endurance were very good. However, few runners who take seriously this important part of the rest. There is sufficient evidence that a break in the four basic elements is the most important factor. Running has brought us many benefits, but these benefits are what we use the price in return. In the running in this price is within the muscle tissue of the body constantly being destroyed and restructuring of the iterative process. Running endlessly will eventually lead to muscle damage, in the running, we believe that injury and excessive use of the same meaning. While the muscle tissue at rest, after a stronger than the original.

In order for us to stay healthy, free from damage, run better, in the run need to follow some basic principles.

1. Per week less to run a few days.

2. A week with some low-intensity training to replace the 1 day or 2 days of running. Such as power cycling on aerobic, sweating training.

3. To walk into some of your training into

4. Race should be less.

5. You do not have the mandate to prepare to maintain physical game, we should try to reduce the amount of exercise to maintain the achievements and uphold the lower amount of training.

6. There are plans to carry out deep tissue massage.

7. Will be the same theory apply to your daily life. We should study and work like the rest and relaxation, like learning the art, this art is worth pursuing. Through the study of creative rest and relaxation, so that our physical and psychological recovery becomes more robust

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