400 m race and 1500 race

1. First, the competition equipment. 400 meters is a sprint, so you should wear running shoes (long nails for cinder track and short nails for plastic track). 1500m belongs to middle and long distance running, so you don't need to wear running shoes. Just prepare a pair of light track and field jogging shoes (without nails). Wear vest shorts (T-shirts and running pants are also acceptable) for both activities, as light as possible.

Secondly, we should pay attention to the full preparation activities before the game. Generally, warm-up activities are started after 65,438+0 half a minute before the competition, including jogging (5-65,438+00 minutes, when the body is sweating), whole-body ligament exercises (leg press, stretching the upper limbs on the shoulders, pressing the waist and moving all joints of the whole body) and dynamic exercises (short-distance accelerated running, short-distance leg-lifting running and short-distance backward pedaling).

2. The diet before the competition should be light, avoid spicy and greasy food, eat more fruits and vegetables, high-calorie food, a small amount of dairy products and high-protein food. Don't eat too much before the game and avoid drinking a lot of water. You can eat a piece of chocolate, drink a glass of salty warm water (or warm water with glucose) and drink a can of red bull (to boost your excitement) 0/5 minutes before you hit the road. Then don't eat or drink You can rinse your mouth with warm water at any time.

The 3.400m race is a sprint. In the whole process of running, we should pay attention to stride, rhythm, leg lift and full pedal. You are not a professional athlete. After lactic acid accumulates (generally, it is difficult to breathe, the legs can't be lifted, and the whole body is weak, also known as "shoulder pole"), we should increase the strength of swinging arm, adjust the stride (slightly reduce the stride, appropriately speed up the stride frequency), and stick to it. The physical arrangement of the 400-meter race is as follows (standard 400-meter race): start to 50 meters, accelerate the start, and increase the speed to the maximum speed; 50 meters to 200 meters, keep running at the maximum speed (generally achieving early overtaking at this stage), 200 meters to 300 meters, run in corners, slow down slightly, and keep the speed by using the centripetal force of corners; 300 meters to the finish line, sprint with all your strength.

1500m belongs to middle and long distance running, which requires light pace and strong swing arm. Generally, three-step breathing method is adopted (inhalation after three steps, exhalation after three steps, deep inhalation and full exhalation). There is a tactical arrangement and "pole" to overcome the problem of middle and long distance running. If you haven't received professional training in middle and long distance running, I suggest you adopt the tactics of running with others, which can save your physical strength (I won't tell you in detail about the principle of physics, probably because running in front of people will produce a horizontal forward wind force, which can push you forward). The specific method is to grab the position from the beginning (follow the top three), and keep this position until you adjust the variable speed running according to the speed of the top three (not completely according to the speed of the top three, but according to your own ability), pay attention to your own speed, and don't be disturbed by others' variable speed running, otherwise you will be very tired. Take the following strategies in the whole race, and then according to your own ability and the position of the last few hundred meters. Generally, the sprint distance is about 200 meters to 400 meters (that is, the sprint usually starts from 1 100 meters to 1300 meters).

The problem that "pole" overcomes, every middle and long distance runner will produce "pole". When the "pole" comes, you will feel weak, unable to lift your legs and have difficulty breathing. At this time, you should stick to your teeth, strengthen your swing arm, adjust your breathing (don't breathe with your mouth wide open, breathe with your mouth and nose at the same time, breathe in three steps), and adjust your stride. Keep running for a certain distance, the pole will disappear, and there will be a "second breath", which will make you feel relaxed and run faster and faster. The "pole" can be overcome in the practice of variable speed running.

4.400m and1500m belong to track events, all results calculated by time belong to track events, and all results calculated by height and distance belong to field events.

Everyone, including professional track and field athletes, will be nervous and have psychological pressure before the game, which is normal. Don't care too much. If you are nervous, others may be more nervous than you. Learn to adjust your mentality and be confident. If you feel too nervous, you can take some appropriate measures to distract your attention, such as listening to relaxing music, watching TV, chatting with your family, and distracting your attention to the details of daily life, which can greatly relieve your psychological pressure.

If you have any other questions, please feel free to contact the bureau. Good luck.