1000 meter pre-run essential food
1, cauliflower
What is the name of cauliflower? Nutrition power station? According to Nancy, it is rich in vitamin C, potassium, fiber and phytochemicals? According to Ms. Clark, these are the key factors to keep the best performance and health in sports.
2, low-fat yogurt
Running and other sports that need to resist body gravity can improve bone density, but runners still need to take calcium through diet.
A cup of yogurt or yogurt contains one-third of the calcium needed by the human body in a day, and is also rich in protein, which is very beneficial to muscle growth and recovery after exercise.
3. Others
3. 1, lean beef
Beef is a high-quality source of protein, with high iron content, which is a particularly important element for runners, because iron deficiency can lead to fatigue.
If you are a vegetarian, soybeans, peas, green leafy vegetables and iron-containing grains are all good choices.
3.2. Berries
Your legs may feel sore after such a large amount of exercise as running, which is because the muscles have slightly torn after practice. This is why berries are a good choice for runners. In addition to high fiber, vitamin C and potassium in berries such as strawberries help the body to repair itself.
3.3. Salmon
Salmon is also a good source of protein, and contains a lot of omega-3 fatty acids beneficial to heart health. As we all know, running is a classic aerobic exercise of cardiovascular exercise, which can prevent inflammation and disease.
3.4, bananas
If you are a morning runner, it is not difficult to know the difficulty of running on an empty stomach. At this time, more than ten hours have passed since your last meal, and your energy reserve is not high.
Nancy. Ms Clark suggested that eating foods containing 100 to 300 calories can supplement your physical strength. Bananas contain fiber and protein and are easy to eat and digest. Professional athletes often eat them before and during competitions.
The day before running
Eat more foods with high sugar content (all kinds of grains and fruits, such as steamed bread and bananas) and drink enough water the day before running. At the same time, avoid eating some high-fat foods (such as fried food and fat meat), which is not conducive to digestion and cannot quickly supplement the required sugar.
One hour before running
A small amount of sugar (such as 200ml glucose beverage) can be supplemented before running 1 hour, and don't drink too much water. Don't eat a meal before the game: don't eat too much, too full.
1000m is not suitable for runners.
1, people with latent diseases. These diseases are mainly cardiovascular and cerebrovascular diseases.
2, usually do not exercise. If the amount of exercise greatly exceeds the usual load, it will cause excessive exercise tension, which will lead to sudden death or other sports injuries;
3. Mild activity with chest tightness, headache, dizziness and other discomfort symptoms;
4. Elderly patients with hypertension and diabetes.
1000m Precautions before running.
warm up
Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.
breathe
Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, it is advisable to take four steps and one breath, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.
At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.
There are still hundreds of meters to walk after running.
Some people sit down and have a rest immediately after a long run. Zhou reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.
Preparation before running
The internal organs and limbs of the human body need an adaptation process from a relatively static state to a relatively tense activity. Therefore, people should also do proper preparatory activities before running, so that the physiological functions of the body can coordinate their work under the condition of exercise. If you don't do warm-up activities before running, joint ligaments and tendons will often be sprained during long-distance running. It is more likely to happen especially when running nervously together. Before running, you can generally do the following warm-up activities:
(1) Stand with your hands akimbo and move your ankles alternately;
(2) Squat down and move your knees with your hands;
(3) Lift the legs alternately to move the hip joint;
(4) Turn the waist with your hands akimbo and move the waist;
(5) One-handed support, kicking back and forth in turn to move the hips and knees;
(6) lunge and lunge leg press; Left and right leg compression, involving leg ligaments;
(7) The upper body bends back and forth, and the upper limbs move slightly.
Only the correct posture can make you run fast, efficiently and not easily injured. One of the keys to burning fat is running at an intensity close to your anaerobic limit (anaerobic threshold). The correct posture can enable you to reach this intensity without wasting extra energy.
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