How to exercise in 800 meters running?

What are the running skills of 800 meters? What exercise methods do you have? In order to help you solve these problems, the following are my 800-meter running skills, welcome to read. 800-meter running skills 1 1, girls' 800-meter running skills can reduce unnecessary energy waste and fatigue, thus laying the foundation for improving time. The correct posture is viewed from the front. The car body fluctuates up and down at a relatively low height, and there is no shaking from side to side. This is the most intuitive on the treadmill. The posture of middle and long distance running should be kept in a relatively balanced state. When running, the body leans forward slightly, and the included angle with the ground is about 80 to 85. Girls' speed is relatively slow, just keep it at around 85. During running, you should pay attention to raising your head and abdomen, and your hands should naturally cooperate with your steps to reduce your body shaking from side to side and unnecessary energy waste (it is best to let people correct it during running). In the later stage of middle and long distance running, the runner's body has increased lactic acid and oxygen debt, and the human body is already in a state of fatigue. In this difficult state, the running speed will naturally decrease. It's really difficult to improve your skills and running speed. At this time, it is required to increase the forward tilt of the trunk, thus driving the body forward. In order to balance this forward leaning, it is natural to strengthen the coordination of pedaling and swinging, and increase the swing range of upper limbs to ensure that the technical movements in the later course are not deformed, and finally achieve the effect of improving the later course. Step frequency and step length, increasing step length and increasing step frequency are extremely important to improve the performance of middle and long distance running. But step frequency and step size are a pair of contradictions. When the step size increases, the step frequency is relatively slow, and when the step frequency increases, the step size may become relatively small. Therefore, it is difficult to increase step size and step frequency at the same time. Usually, you can only keep the step size to improve the step frequency, or keep the step frequency to improve the step size to achieve the purpose of improving your grades. Under normal circumstances, for men with a height of 1.75M, the stride should be 1.8M-2m, and for women with a height of 1.6M, the stride can be 1.5M- 1.7M (according to the height ratio, the lower limit for men is/kloc. Everyone should pay attention to calculating the average step length of 100M during training, and convert it to at least reach the lower limit of the step length. If you happen to have short legs and short body, then you need to increase the stride frequency appropriately, usually 3.5 times per second. The technique of sending hip by pedaling is the strength of hip, knee, ankle and toe from top to bottom, which makes all joints fully extended, supports the reaction force to act on hip and moves the center of gravity forward. At the same time, it is also the beginning before the legs are folded. The coordination of pedaling and swinging will have the effect of hip joint migration, so that pedaling should be strong and swinging should be rapid, which can not only improve the step length, but also speed up the step frequency and reduce the fluctuation of body center of gravity. At 800M, the leg should form an angle of about 60 with the ground when it is straight (if the angle is less than 50, the speed and frequency will be accelerated, which is a sprint technique). The landing pad technique should make the heel land first, but it should be noted that the foot surface cannot form a large angle with the ground (less than 10) or land with the whole foot. When landing the mat, try to reduce the resistance and quickly transition to the forward pedal action. After landing, the body center of gravity moves down and moves forward at the same time. These are two technical difficulties of landing buffer. Generally speaking, most runners are prone to make a mistake, that is, the pedal resistance is not fully reduced before landing. When buffering, the body's center of gravity is down but not forward, even sitting and running. The center of gravity of the body moves backward, which makes it more difficult to push the body and send the buttocks. 2.800( 1000) meter running exercise method★ Action points When running, the upper body stands upright or leans forward slightly, and the chest faces forward and leans forward slightly, so the movements are naturally not stiff. When swinging the arm, make a fist with both hands, bend the elbow joint by about 90 degrees, and swing back and forth naturally with the shoulder joint as the axis. The front swing is slightly inward and the back swing is slightly outward. Keep breathing rhythm, such as: 2 steps 1 breathing, 2 steps 1 breathing; Or inhale in three steps, inhale in three steps, and exhale fully in each breathing cycle to ensure the required amount of inhalation. When doing high-intensity exercise, the oxygen inhaled through the nose can only meet 27%-40% of the oxygen demand of the human body. When it reaches 3/4 of the maximum exercise intensity, it is recommended to breathe through the nose and mouth at the same time. If you only breathe through your nose, you will limit the amount of oxygen you can breathe in. With the running distance getting longer and faster, the body's demand for oxygen will increase greatly. At this time, breathing through the nose alone can no longer meet the needs of oxygen supply. Generally speaking, the mouth should be slightly opened, the tip of the tongue should be close to the upper palate, and cold air should be sucked into the mouth from both sides of the tip of the tongue, which has a warming process for cold air to avoid direct inhalation into the trachea and causing cough discomfort. The main points of its technical movements are: the movements are relaxed and natural, and the steps are light and rhythmic. ★ Exercise method 1, family exercise (1) Standing (2) Running stairs (3) Swing arms in situ (4) Abdominal exchange retreat (2) Outdoor exercise (1) General endurance running or cross-country running. (2) Speed endurance running 200-300 meters. (3) Run uphill. ★ Exercise method (1) Low-intensity exercise, such as heel lifting to strengthen ankle joint strength, various jumps and squats to strengthen leg strength, and abdominal and back muscle exercises to strengthen waist and abdominal muscles. (2) general endurance running exercises, such as running 800- 1200m or 2000-3000m repeatedly, climbing mountains for 2-4 times, cross-country running, etc. (3) Run repeatedly, such as 5-8 times at 200-300m, 3-5 times at 400m-500m and 2-4 times at 600m, with a speed of 60%-70%. (4) Variable speed running, such as straight running+curve jogging, curve running+straight jogging, 150m running +50m jogging for 2-4 laps, etc. (5) Run uphill to enhance pedaling force, 50-80m 4-6 4-6 times (6) Do it according to time; Standing to enhance physical fitness for 30 seconds, 40 seconds, 50 seconds, 1 minute, 1 minute, 20 seconds. ★ Precautions (1) Make full preparations before running, especially the stretching exercises of legs and hips. (2) Endurance running should be done at least twice a week, preferably 2-4 times. (3) Generally, students with poor endurance should do a lot of long-distance running in the preparation period to improve their cardiopulmonary function, supplemented by various low-intensity exercises. (4) When exercising, you can choose one way to practice repeatedly or alternate several ways. After each group of exercises, take a rest before the next group of exercises. (5) Cross-country running should be practiced on a flat road, avoiding places with more motor vehicles to ensure its own safety. (6) Students with good general endurance should focus on speed endurance, supplemented by general endurance and special small strength exercises. (7) Long-distance running training is best practiced together to avoid monotony and triviality in practice. (8) Conduct regular performance tests, check the practice effect and adjust the training plan. ★ Test method: At least two people in a group, start running by standing. When the starter hears the "run" password, the starter waves the starting flag at the same time. When the timekeeper presses the flag to start timing, the subject's torso stops on the vertical plane along the finish line, and the score is recorded in minutes and seconds, regardless of decimals. Note: Before the official start of sports training, students must be prepared. Warm-up activities before fitness also play an important role in improving the excitability of the central nervous system. In order to make the human body enter the state of exercise as soon as possible, we must first excite the headquarters of the brain, promote the increase of related endocrine activities, and make mental and psychological preparations for the follow-up exercise. Through some physical activities, traces can be left on the corresponding nerve centers of human cerebral cortex, and human motor centers and visceral centers are properly excited. Jogging and skipping rope are generally more suitable, so that you can sweat slightly, stretch ligaments and move spinal joints. After finishing, you should also relax and tidy up, mainly by static stretching, and then massage. Parents and students can choose appropriate methods and exercise amount according to students' actual situation. Tip: Measure the pulse and control the exercise load. Immediately after exercise, measure the pulse number of 10 second, generally 20-28 times. More than 29 times means that the load is heavy, and less than 20 times means that the load is small. The following are the estimated exercise intensities of pulse times per minute: 105 beats/min, about 50% 125 beats/min, about 60% 145 beats/min, about 70% 165 beats/min, and about 80%. Strength greater than 85%, easy to cause injury accidents. The above data should vary from person to person for reference only, and you should always pay attention to measurement during training. 800-meter running skills 2 First of all, pay attention to the training of starting skills. The 800-meter run in the senior high school entrance examination generally adopts non-lane run. This has caused candidates to squeeze together in order to seize the favorable position after the start, such as being pushed down, injured, and their shoes trampled off, and some candidates will not be able to finish the 800-meter test. Therefore, coaches should pay attention to starting training in their usual training. Since the 800-meter race is the start of the curve, the position grabbing of the curve start is the key to the start technology of the 800-meter race. From a technical point of view, when standing on the outside, you should enter the corner along the tangent direction of the runway after starting, give full play to your speed quickly and strive for a straight lead. After entering the bend, try to occupy the favorable position inside the bend. Adjust slightly after leading, and control the running rhythm. If you can't get ahead after the start, don't overtake by force. You should run behind the leader, seize the opportunity, and unexpectedly accelerate or sprint to overtake your opponent on the straight. Start from the inside, play as quickly as possible, and strive to seize the favorable position. Second, grasp the rhythm. As a senior high school entrance examination item, grasping the rhythm is the focus of training and the key to improving performance. According to the process characteristics of 800-meter running, the rhythm of 800-meter running can be divided into four 200-meter segments. The first 200 meters is the acceleration section, that is, take the speed quickly after starting and keep running until you get a favorable position. The second 200 meters is a continuous segment, that is, a planned and rhythmic running begins. The third 200 meters is to overcome difficulties, that is, how to deal with the problem of "pole". The fourth stage is the 200-meter sprint. In order to achieve good results, candidates should speed up the first 200 meters relatively and make appropriate deceleration adjustments for the second and third 200 meters. In this process, the functions of various organ systems of the body gradually reach the highest level, preparing for the final sprint. In the final stage, they will run at full speed without reservation. If you run 400 meters twice, the first 400 meters should be slightly faster than the last 400 meters or basically the same, that is to say, in the 800-meter exam, the method of "running at a constant speed" is the best. Because the rhythm and breathing of "running at a constant speed" are stable, the balance between oxygen demand and oxygen supply can be guaranteed, and energy substances can be continuously input to the tissues, so that the body is always in a good working state. Because some candidates can't master this rhythm well, they either start too fast and finally get tired. Either the start is too slow, and the physical strength behind it can't be exerted. Rhythm training. Methods: 1. First, measure each candidate's performance in 200 meters, 400 meters, 600 meters, 800 meters and different lengths. 2. According to the measurement results, calculate and approve the training goals (stage goals and final goals) of 200m, 400m, 600m and 800m. 3. Repeat the 200m, 400m and 600m exercises according to the set results. Adjust the plan in time according to the training effect, and appropriately increase or decrease the amount and intensity of exercise. 4. Carry out the routine training methods of 200 meters, 400 meters and 600 meters, determine the rhythm of 800 meters in the exam, and practice repeatedly, so as to establish and form a more correct individual 800 meters rhythm. 5. Train with candidates with the same level, similar skills or slightly higher skills, and use the method of running to strengthen the rhythm. 6. Gradually integrate the rhythm training of each segment into the 800-meter run, and combine it with the overall rhythm of the 800-meter run to serve the improvement of performance. 7. According to the basic characteristics and situation of each examinee, the teacher designed the speed intensity of each 200m segment in the order of the first 200m, the second 200m, the third 200m and the fourth 200m. 8. Conduct 800-meter training and testing in different venues, climates and weather conditions. After the above-mentioned repeated long-term training, candidates gradually establish a sense of rhythm and form a dynamic stereotype. Third, pay attention to the technical training of curve running. There is a great technical difference between curve running and straight running. The correct technique of running in a corner: lean inward, the right hand swing arm is slightly larger than the left hand, and the right palm is on the inside. In the 800-meter training, the curve running technique should be trained as a special technique. So that students can gradually master the techniques and skills of curve running in the long-term training process. In addition, it is necessary to develop the habit of running in corners without overtaking, because Superman will overtake from the outer circle, which will increase the running distance and waste physical strength. Technical essentials of curve running: 1. When the right leg swings forward, the knee joint bends slightly and touches the ground with the inside of the forefoot. 2. When the left leg swings forward, the knee joint is slightly outward and touches the ground with the outside of the forefoot. 3. The swing strength and amplitude of the right arm is greater than that of the left arm. Training method of curve running: 1 Variable-speed running in the curve: relax running in the straight line and enter the curve to accelerate. 2. Starting in a curve: the starting device is installed on the right side of the runway facing the tangent direction of the curve, so that there is a linear acceleration distance after starting, and when running to the tangent position, the body leans to the left and enters the curve. 3. In-situ tilting swing arm exercise: the feet are opened back and forth, the body leans slightly to the left, and the swing range of the right arm is greater than that of the left arm. 4. Accelerated corner entry practice: The athlete is about 30 meters away from the corner, starts to accelerate into the corner to reach the maximum speed, and completes the corner run with correct body posture. 5. Relax and run out of the corner: at one end of the corner, start to accelerate to the top of the arc, start to relax, and run out of the corner by inertia. When you leave the curve, relax, experience the natural adjustment of your body and practice the connection between the curve and the straight. Fourth, the "extreme" treatment method When running 800 meters, because the oxygen supply from the internal organs can't meet the muscle activity, when running to a certain distance, there will be chest tightness, interrupted breathing rhythm, difficulty breathing, weakness of limbs and no longer running. This phenomenon is called "pole". As a senior high school entrance examination item, it is very important to give full play to your best performance. Therefore, in training, we should take the treatment of "bar" as the training content, and how to embody the general method of "bar" treatment in training: strengthen the depth of breathing and slow down the running speed appropriately. But in practice, how to control it varies from person to person. In training, students should be purposefully and consciously made to understand and compare the effects of different treatment methods. In the end, every student can reasonably determine and master the methods and skills of dealing with "poles" according to his own actual situation and characteristics. In order to get through the "second breath" at the "pole" as soon as possible, and finally achieve good results. V. Influencing factors of 800-meter running 1. Be sure to adapt your body to this intensity. The first long-distance running, no one is uncomfortable. It's not your lung capacity, but your physical discomfort. Be sure to stick to long-distance running and adapt yourself. 2. Temperature factor. Generally, the temperature in the senior high school entrance examination is very high, which consumes energy. 3. Psychology on the spot is really important. Be sure to make yourself feel excited at the thought of running, not bored when you are afraid. When there is an exam, you will never think of it. 4. Diet problems, no fried food, normal diet and balanced nutrition. 5. Running method, you must find your own suitable rhythm, fast in front or fast behind, only you know. 6. Adjust your breathing. Breathe with good lung capacity in three steps, and breathe with poor lung capacity in two steps (I use two steps). Two breaths, two breaths. Inhale through the nose and exhale through the mouth. Doing so will never get angry, at least faster than breathing indiscriminately.