1. Jog first and sweat a little.
2. Do leg press, press waist, turn around, pat shoulders and other activities. And move related joints, ligaments and muscles.
3. Do two or three 30-meter acceleration runs. The above content is completed 20 minutes before the competition. The time after that is 1. After getting on the runway, do some vertical jumps in the same place to improve your excitement. Pay attention to keep your body temperature during this time, and don't let your body cool down. Pre-competition diet 1, starting at 8: 30 in the morning. You must eat digestible breakfast, bread, milk, etc. Before seven thirty. 2. Drink high-concentration glucose water 30 minutes before the game. Glucose is a monosaccharide, which can be quickly digested and absorbed and directly acts on muscles to form muscle glycogen, which is the source of energy. Don't drink other drinks, drink white water when you are thirsty, and don't eat any food for 30 minutes before the game. Remember! ! Red bull is hard to say. I won't let my team drink it. Don't eat sweets such as chocolate on the day of the game, it will make your throat sticky. 4. Gastric emptying time: solid food 1 hour, liquid for 30 minutes. Technical essentials of middle and long distance running 1. Start-up and accelerate operation after start-up II. Half squat or standing start for middle and long distance running, and standing start for long distance running. Half-squat start: two arms are in front, one hand's thumb and other four fingers are supported behind the starting line in a figure of eight, and the other arm is on the side, and the weight mainly falls on the front leg and the supporting arm. The starting action is similar to squatting. The sequence of standing start is as follows: after hearing the password of "take your positions", take a deep breath once or twice, then walk or jog to the starting line, with your feet spread back and forth, with your strong feet in front and close to the back edge of the starting line. The distance between your front heel and your rear toe is about a foot long, and your feet are about half a step apart. Most of your weight falls on your front foot, and your back foot is supported by your front foot. Look ahead for 3-5 meters, keep your body posture stable, and concentrate on listening to gunshots or "run" commands. When you hear a gunshot or a "run" command, push your leg hard to the ground. After landing on the ground, the hind legs swing forward quickly, the front legs push straight quickly, and the two arms make a quick and powerful swing with the movements of the legs, so that the body can rush forward quickly and get a faster running speed in a short time. Second, the breathing of middle and long-distance running People who participate in middle and long-distance running exercises for the first time should master the correct breathing methods. When you start running, you can breathe deeply in a natural state, and the rhythm of breathing should match the rhythm of running. Generally speaking, run two or three steps to exhale, run two or three steps to inhale, and the depth of exhalation should be appropriate. With the appearance of fatigue, the frequency of breathing increases, so we should focus on exhalation. Third, the posture of running the upper body on the way: the correct upper body posture is upright or slightly leaning forward, the head is natural, the eyes are flat, and the muscles of the face and neck should be relaxed. Leg movements: The speed of running depends on the step size and frequency. Push back and swing forward: in a running cycle, when the body's center of gravity moves past the support point, it begins to push back and swing forward. When the swinging leg swings forward through the vertical part of the body, each joint of the supporting leg should be extended quickly, first extending the hip joint, and then extending the knee joint and ankle joint quickly and forcefully. At the end of the push-back, the legs are almost straight or straight. The stretching time should be short, so that you can swing your legs forward in time after stretching. Vacation: after kicking the ground, the body enters the air period. When the thigh begins to swing forward after kicking, the calf naturally swings upward with inertia, and the knee joint bends, forming a posture of folding the big calf. Foot landing cushion: When the thigh of the swinging leg begins to fall, the knee joint will naturally straighten and land with the forefoot. Swing arm action: during middle and long distance running, the arm is slightly away from the trunk, the elbow joint bends naturally, and swings back and forth with the shoulder as the axis, and the swing should be appropriate. More than half of the journey on the way is running on the curve. The technique of curve running is basically the same as that of sprint, but the amplitude and intensity of action are small. Fourth, the finish line run is an accelerated run near the finish line. When entering the last straight, try your best to sprint. When to speed up running depends on the distance of the race, personal training level and tactics. Finally, some points for attention: 1, it should be noted that "pole" is a term in middle and long distance running. It is due to the inertia of internal organs that the supply of oxygen temporarily lags behind and the need of muscle activity. In addition, a large number of metabolites produced by muscle activity cannot be transported away in time. So after running for a while, it will be difficult to continue running. At this time, we should persist in running with tenacious virtue, deepen our breathing and adjust the rhythm of our breathing. By adjusting the running speed, the "pole" can be overcome. Second, we should pay attention to the warm-up exercise before long-distance running and the finishing and relaxation exercise after exercise. The inertia of internal organs mentioned above is objective. This requires us to make full preparations for exercise before exercise, fully mobilize the body (what we usually call warm-up), and move the joints and ligaments of the body to prevent sports injuries. After exercise, it is necessary to tidy up and relax, so that muscles can be relaxed, the body will recover quickly, and the metabolites produced by muscle activities can be transported away, making the body healthier. Third, long-distance running should pay attention to sports hygiene: dress, don't save trouble and catch a cold, especially long-distance running in winter, and wait until the whole body is hot before taking off your coat.