Running for 1 km is one of the basic standards for running in any educational institution, the armed forces and when entering military universities. And if you have less than 2 weeks left before delivery, and there is simply no time left for preparation, then this article is especially for you. Here you will find everything you need to know about how to run 1 km, showing the best possible result.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
1 km run tactics
Let's start with the main thing. How to decompose forces by distance. Inexperienced runners often “die” before the finish line only because they are using the wrong tactics. There are basic principles of correct running tactics:
1. It is necessary to carry out a starting acceleration, but not more than 50-100 meters. You should run these meters about one and a half times faster than the average speed at a distance. The starting acceleration will allow you to quickly accelerate the body from zero speed, take a comfortable position in the race so that you are not "eaten" at the very beginning and you do not have to spend a lot of time overtaking during the distance, and the main advantage of such acceleration is that if to do it no more than 50-100 meters, then you practically will not spend your efforts on it, and you will get an improvement in the final result. The main thing is not to make the starting acceleration any more, otherwise you will get tired and simply will not reach further. That is, the best acceleration is no more than 50 meters if you are not confident in your abilities.
2. After the starting acceleration, it is necessary to calmly slow down, for about 50 meters, and not so that you decelerate sharply after acceleration. Slow down to the speed with which you are going to run the entire distance and start to work at this speed to the finish line.
3. Finish acceleration. 200 meters before the finish line, you need to speed up a little. Very little. And beyond 100 meters, turn on all the remaining forces and accelerate as much as possible. Finish acceleration is very important. Only due to it you can win back up to 15-20 seconds from your own result.
Running technique
Advise beginners run rolling from heel to toe. Perhaps you will find many negative reviews about this running technique. However, in order not to be subjective, for the sake of interest, watch any marathon race at the World Championships in Athletics. Many professionals run with the technique of rolling from heel to toe. You can say that a marathon is not a kilometer. But the fact is that the average speed of passing a marathon distance for professionals is 3 minutes per kilometer. Therefore, if you are counting on a result of 2.50 and slower per kilometer, you can safely run as a roll.
There are a number of other techniques that are more effective. But to put the running technique quickly will not work. This requires about six months. Therefore, it is better to run naturally.
More articles to help you prepare for your 1K run:
1. Running rate for 1 kilometer
2. What is interval running
3. How to start from a high start correctly
4. Preparing for a 1 km run for beginners
Breathing technique
It is necessary to breathe and nose and mouth. And exhale must be done simultaneously with the nose and mouth and inhale. If you also doubt the effectiveness and correctness of this technique, then in the first video tutorial of the mailing, which I talked about at the beginning of the article, it will be explained in detail why this particular breathing technique is most effective when running at medium distances.
In addition, start breathing from the first meters of the distance as if you have already run at least half of it.
And don't try to match your breathing to the steps. The breathing rate should be natural. Your body will decide how often it breathes.
Hand work and body position
If there is very little time left before delivery, then it will be very difficult for you to change the technique of working your arms and the position of the body. But the general principles still need to be applied.
The arms should work so that they do not cross the midline of the torso. Otherwise, it will cause additional twisting, which is not needed when running.
Hands while running can be bent to any angle, but cannot be clamped. Therefore, I recommend an angle of 90 degrees or more. When running, if it's more convenient for you, you can change this angle, but you should not make it too small. This will cause constriction. And while running, tightness only interferes.
The palms can be collected in a fist or in a fist that is not tightly clenched. That is, so that a tennis ball can fit inside the palm.
It is desirable to keep the head straight. The back is straight, the chest is slightly forward, the shoulders are lowered and relaxed.
Conclusion: By applying all of the above, you will be able to run at your highest possible result. However, as for running tactics, it is better, of course, to try to run 1 km in training in two weeks in order to get at least a little bit with the tactics.
And one more thing, 5 days before the test, stop all hard workouts, any of your workouts on these days should consist of a maximum of a good warm-up and a couple of runs of 100-200 meters at a speed of running per kilometer.
In order for your preparation for a distance of 1 km to be effective, it is necessary to engage in a well-designed training program. In honor of the New Year's holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
