How to overcome the fear of running 800 meters

The key to overcoming the fear of running 800 meters lies in psychological regulation and scientific training. There are mainly methods such as adjusting breathing rhythm, setting segmented goals, simulating competition scenes, strengthening positive cues, and preparing for warm-up.

1. Adjust breathing rhythm

Use abdominal breathing method, inhale deeply through the nose until the abdomen is raised, and exhale slowly through the mouth. Maintain a rhythm of two steps, one inhale, two steps, one exhale while running to avoid oxygen deprivation panic caused by breathing disorders. Static breathing training can be performed regularly. When lying flat, place a book on the abdomen and observe the movement of the book during breathing.

2. Set segmented goals

Break down 800 meters into four 200 meter sub goals, and set different speed strategies for each stage. Maintain a constant speed for the first 200 meters, maintain a stable rhythm for the middle 400 meters, and gradually accelerate for the last 200 meters. Carry a sports watch for segmented timing, and reward yourself for completing each segment.

3. Simulate competition scenes

Conduct 1-2 practical simulations per week, wearing competition costumes and using the same warm-up process. Invite peers to act as competitors and recreate scenes such as crowded starting and overtaking on corners. Reduce sensitivity through repeated exposure therapy, and record heart rate changes and somatosensory scores after the competition.

4. Strengthen positive suggestion

Establish personalized motivational phrases such as "If you breathe steadily, you can persist" and repeat them silently during training. Watch the competition video of excellent middle distance runners and imagine yourself using the same technical movements. Avoid using negative words and replace 'don't be afraid' with 'I can control the pace'.

5. Prepare for warm-up

Use a dynamic stretching combination, with a focus on activating the hip and ankle joints. Perform 3 sets of 30 meter acceleration runs to improve cardiovascular fitness, and start the formal run when the heart rate reaches 70% of the maximum value. Check the cushioning performance of running shoes and the sweat absorption of socks to avoid anxiety caused by equipment discomfort.

Cross training can be conducted daily to enhance physical fitness, swimming can exercise lung capacity, and cycling training can improve lower limb endurance. Supplement an appropriate amount of carbohydrates and electrolytes before and after training to maintain muscle glycogen reserves. Establishing a training log to record the running speed and subjective feelings each time, visible progress can effectively alleviate anxiety. Gradually reduce training one week before the competition, ensure sufficient sleep, and avoid excessive fatigue affecting psychological state. If persistent palpitations or insomnia occur, it is recommended to seek guidance from a sports psychologist.