In recent years, in addition to the sudden death events in the Marathon (basically half marathon), the sudden death events of students in the 1000 meter test have also emerged one after another, making a lot of noise every time. Here are some articles I brought to you. Why do you vomit after the 1000 meter test? You should know these in advance for your reference.
Why do you vomit after 1000 meter test?
The body is lack of oxygen. Just rest for a while
It's a common thing when we have intensive training. Some students even vomit more than that. After I finish running, I still feel a little dizzy and have a bad feeling, but it's just like that all the time. Just have a rest
If you don't run very fast and you still have this reaction after running, it's that you have a bad physique and need to exercise regularly. It will get better slowly
Abdominal pain is usually caused by uneven breathing or large mouth breathing. Maybe your breathing method is more appropriate
Experience tips: 800 / 1000m test instructions
01
Before test
01
Pay attention to diet
Rest early a few days before the test. Eat more foods with high sugar content (various grains and fruits, such as steamed bread and bananas) and drink enough water the day before the run. At the same time, avoid eating some high-fat foods (such as fried foods and fat meat), which are not conducive to digestion and can not quickly supplement the required sugar.
The breakfast on the test day shall be subject to the food that is easy to digest, and the intake of more carbohydrates shall be appropriately increased, such as steamed bread, noodles, bread and cake. If there are testers taking functional drinks such as red bull or glucose, they are also required to take them 30 minutes before running.
02
Warm up
Before the test, pay attention to warm-up exercise, including joints and flexibility, subject to slight sweating of the body, for about 10-15 minutes. Adjust the duration of preparation activities according to the weather temperature, and extend the warm-up time if the temperature is low.
The flexibility of hip joint, the largest joint of human body, is particularly critical. Excellent testers will pay great attention to the preparation activities of hip joint when preparing activities, so as to improve the flexibility of hip joint as much as possible, so as to create better personal performance.
02
Under test
01
Breathing rhythm
Breathing should develop rhythmic breathing when running at ordinary times. The so-called rhythmic breathing means that the muscles participating in breathing exercise can rest alternately. If you have disordered breathing, the breathing muscles are particularly prone to fatigue. Without sufficient oxygen supply, you can imagine how far you can run?
Breathing rhythm, such as three-step inhalation and two-step exhalation; Breathe in and breathe out in two steps, and slowly form a fixed breathing rhythm according to your usual practice. Only when you sprint for the last 100 meters or so, you will use the way of holding your breath - grabbing your breath to sprint. Inhale deeply and fully. When exhaling, try to exhale very clean, so that the inhalation will be relatively labor-saving. In addition, when inhaling, try to breathe in through your nose, especially when running in the wind. It is strongly recommended that you do not open your mouth. If you want to breathe in through your mouth in addition to your nose, you should also close your lips and let the air enter from the gap between the teeth on both sides of your mouth. When exhaling, your mouth and nose can be carried out at the same time.
02
Running posture
When running, we should have a correct concept of the posture of swinging arms, the position of the soles of the feet touching the ground, the inclination of the trunk and other technical essentials, and constantly revise ourselves in daily training, so as to maximize the efficiency of physical distribution.
When running in, clench your fists with half light hands, relax your shoulders naturally, don't shrug your shoulders, keep your trunk upright, close your abdomen and slightly raise your chest, and look at the front. It is recommended to use the way of landing on the front soles of your feet and actively running in to cushion the ground, so as to reduce the time for your body's center of gravity to move past the support point. It is particularly important to lift your thighs slightly when swinging forward, and actively send your hips. Your legs whip the ground alternately, and the relaxation and force are closely combined. At the same time, the trunk can't swing, You can't collapse, stretch, greatly and elastically. When you feel that you are integrated with the runway, you give the runway force and the runway returns the reaction force. Just like what we call "the unity of man and sword", this feeling is a sense of running to create good personal results.
03
Start
During the 800 / 1000 meter test, most units use the starting and cutting into the inner track running method, so the tester should try to occupy a favorable position when starting, and also prevent being bumped or stepped on by people when starting. After starting, quickly and briefly accelerate to cut into the inner track to occupy a favorable position, and then run in according to his own rhythm.
The starting order is: each in place - run.
04
Running tactics
Those with higher level can adopt the strategy of running ahead after starting, and run in according to their own pace. If there is an equal opponent, don't easily destroy their rhythm, and let yourself not run in the first place. However, if you want to get good results, you should keep in the first group, that is, within the top three. If you can't keep the top three and fall into the second group, it proves that you are not suitable for using the strategy of running ahead, Therefore, athletes in large-scale competitions will conduct detailed research on their competitors. The so-called knowing yourself and the enemy will be invincible in a hundred battles.
The tester with average strength had better adopt the strategy of following and running, and follow the position of the first group or the second group. When running to two-thirds of the race, if you find that your physical strength is good, try your best to surpass one by one. Each surpassing an opponent will make you feel very successful. So far, you have done your best to finish the whole race. Whether you are running ahead or following, the rational distribution of physical strength in the whole process is particularly important. How to distribute the rational distribution of physical strength is derived from the accumulation and summary of your continuous practice. If you don't practice much, never count the time when you practice, and don't make statistics in sections, it's useless to talk about the rational distribution of physical strength with you.
05
Curve running technique
The technology of curve running is also very important. We should learn to find centrifugal force in the curve and experience the feeling of saving physical strength in the curve season. It is labor-saving in the curve and accelerating in the straight path. This feeling should be felt by the practitioner who runs more at ordinary times.
When entering the curve, the whole body tilts inward. When swinging the leg forward, the left knee is slightly abducted and lands on the outside of the front sole of the foot; Buckle the right knee slightly inward and land on the inside of the sole of the foot. At the same time, increase the swing range of the right leg forward.
When running the swing arm in the curve, the swing range of the left arm is slightly smaller and swings back and forth close to the body side; The swing amplitude and force of the right arm are slightly larger, and the elbow joint is slightly outward when swinging forward, close to the edge of the inner line of the runway, and run in the tangent direction.
Another example: when you run in a curve, you feel like a glass sphere sliding on the curve track. The centripetal force from the center of the circle pulls you. Sliding is labor-saving. Therefore, when you run, you can repeatedly explore and practice the skills of curve running and find the feeling of track sliding. When we practice, we can choose to run circles in the center of the circle in the middle of the football field.
06
Pole, second breath phenomenon
To correctly deal with the phenomenon of pole and second breath, it is better to practice more at ordinary times, so that there is almost no pole when running 1000 meters / 800 meters, which is better.
The so-called extreme point means that after running for a period of time, you will have difficulty breathing, chest tightness, limb weakness and running speed decline in varying degrees, resulting in the feeling that it is difficult to continue running. We call this "extreme point", mainly because our internal organs are physiologically inert and unwilling to cooperate with you to participate in sports. At this time, if you persist in running with tenacity, deepen your breathing and adjust the rhythm of breathing at the same time, We will overcome the "pole" and feel more relaxed when running. We call this phenomenon "second breath". So when the pole appears, if you stop running and walk instead, it basically means you give up completely. For the trainers who often have middle and long-distance running, the phenomenon of "pole" is light and lasts for a short time. On the contrary, the "pole" appears early, lasts for a long time and performs more seriously.
07
Sprint
In the final sprint, you must swing your arms greatly or even exaggerated, which is very conducive to the active follow-up of your legs.
In the final sprint stage, when there is about 100 meters left after the curve enters the straight track, both high-level and ordinary runners will feel very tired. At this time, driven by willpower, they can take a big breath, hold their breath briefly, increase the swing range of arms, and sprint forward until they run across the finish line. Some testers see that the finish line stops too early, Result in performance loss of up to 1-5 seconds.
03
After test
1. After running the whole course, don't stop immediately. You should slow down slowly along the runway, and then transition to slow walking. At the same time, take a deep breath to make your body recover as soon as possible. Don't fall or lie on the ground after running to the end, which is very dangerous.
Another phenomenon is that many male comrades like to pick up female comrades at the end to show their concern and friendship. However, in my usual test, I will never allow male comrades to pick up female players at the end. However, in my usual training, female comrades are not allowed to fall when they run to the end. No one helps you up when you fall. If you fall, I will fail you. You should be strong and strictly abide by the process of 800 meter running, Of course, when running in, as a referee or coach, we should pay close attention to the physical performance of the tester. If there is obvious extreme fatigue, we can also interrupt the test in time, tell him to slow down, deepen his breathing, change to walking slowly until he is out of danger, and then hand it over to the on-site doctor.
2. Don't drink water in big gulps after the end. You should drink water in small gulps or sports drinks for many times, and then stretch the body, especially the leg muscles and ligaments.