How to do the 3000-meter race better?

You need to run 5000 meters every day. It takes 25 minutes to complete the first 3-5 days. Gradually increase the running speed. You can run 2000-3000 meters in the last 2-3 days. The key is strength, which should be completed within 8- 10 minutes. You must have confidence and perseverance. You are sure to make it into the top three. Generally speaking, middle and long distance running is at a constant speed. Running at a constant speed and breathing at a stable rhythm can ensure the balance between oxygen demand and oxygen supply. Continuous input of energy substances into tissues can make the body's nutrition in a good working state, which is very beneficial to preserve physical strength and delay the arrival of fatigue. Good tactics are the key to success in the competition. We should strive for victory according to the athletes' own abilities. In the middle and long distance race, using the following technique is a measure for people to demand better race results. Athletes with good endurance can adopt the leading tactics, and athletes with good speed can adopt the following tactics. This is because it is difficult to use high speed in the final sprint with good endurance. If you follow, your performance will be affected. If you take the lead, you will consume a lot of energy, which will affect the final sprint and your performance. On the other hand, follow-up running and lead running can also be carried out alternately, and middle and long distance runners should adopt this tactic. In short, when to follow and when to lead should be decided according to individual level. Follow-up running tactics: After starting, always follow the team leader or small group (generally follow the first or second place). If superman is needed, it must be done on the straight road to avoid superman running the wrong way in the corner. Strive to surpass the opponent in the final 200-meter sprint and take the lead in passing the finish line. Attention should be paid to the following situations in the competition: (1) Running action: It is very important to relax and coordinate when running. This requires that on the basis of correct movements, the whole foot should be used to land and the knee flexion buffer should be transferred to the forefoot. When running, the head should be straight, the shoulder muscles should be relaxed, the swing arm should be properly enlarged to maintain a good forward angle, the kicking of the foot on the ground should be reasonable, the back pedal and the forward swing of the leg should be fully reasonable, the suspension action should be coordinated and relaxed, the upper body posture should be correct, and the swing arm action should be effectively stretched to maintain the upper body balance. Breathing method In the process of long-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is very important to master the correct breathing method. In the middle and long-distance running, in order to increase the lung ventilation, the method of synchronous breathing of nose and mouth is used when breathing. The breathing rhythm should match the running rhythm, generally using two steps and one breath, two steps and one breath, or three steps and one breath. Pay attention to increase the depth of breathing when breathing. 7. In the middle and long-distance running, because the supply of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, limb weakness and no longer running. This phenomenon is called pole. "This is a normal phenomenon of middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state. In middle and long distance running, abdominal pain is easy to occur due to insufficient preparation activities, mainly caused by gastrointestinal spasm. At this time, students must not be nervous. They can hold the painful part with their hands, slow down running, take a few deep breaths, and hold on for a while, and the pain will disappear. Or follow the running tactics: after starting, always follow the team leader or small group, and strive to surpass the opponent in the final sprint stage and take the lead in passing the finish line. There is also the action of running: it should be noted that coordination must be relaxed when running. This requires that on the basis of correct movements, the whole foot should be used to land and the knee flexion buffer should be transferred to the forefoot. The upper body is upright and relaxed, and the arm swings naturally and forcefully. In addition, I would like to make some suggestions: First, eat less or no sugary food before the game, and start eating more Gaotang food three days before the game. You can eat 80% full and digest well on the day of the game. You can drink 200ML of 40% glucose water 30-40 minutes before the competition. Besides, take three tablets of vitamin C instead of chocolate. 2. Carefully prepare for practice. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise the muscles of shoulder joint, elbow joint, back and waist, legs, knees and ankles, strengthen the strength of muscle ligaments, improve the sensitivity and coordination of the body, thus preventing injuries and improving sports performance. 4. Before sports or competitions, students should pay attention to keep good sleep and body reserves, control too much diet and water before competitions, and don't drink alcohol. 5. After exercise or competition, do a good job in relaxation activities and restore physical strength and muscle strength as soon as possible. Its method is to shake and pat all parts of the body and massage with each other. 6。 Don't take off your coat before you have a fever, and put on your coat immediately after the long-distance running to prevent you from catching a cold. Wear soft shoes and socks for long-distance running. Wish you success! Come on!