How to run 800 meters fast and not tired

Running 800 meters fast and not tiring requires a combination of scientific training methods, reasonable physical fitness allocation, and correct running techniques. There are five key points: adjusting breathing rhythm, controlling running speed, strengthening core strength training, optimizing step frequency and stride, and doing a good job of warm-up and relaxation.

1. Adjust breathing rhythm

Use abdominal breathing combined with a two-step breathing rhythm to avoid shallow chest breathing leading to hypoxia. Maintain even and deep breathing while running, actively contract the abdomen to help empty the lungs when exhaling, and naturally relax the diaphragm when inhaling. During high-altitude training or in cold environments, the respiratory rate can be appropriately reduced to avoid direct stimulation of the respiratory tract by cold air.

2. Control running speed

Divide 800 meters into three stages: starting acceleration stage, mid course constant speed stage, and final sprint stage. Use 80% force in the first 200 meters to avoid premature exhaustion, maintain a stable pace in the middle 400 meters, and gradually increase speed in the last 200 meters. Wear a sports watch to monitor real-time speed and ensure that the speed fluctuation throughout the journey does not exceed 15%.

3. Strengthen core strength

Conduct core muscle group training such as plank support and Russian rotation three times a week to improve trunk stability. A strong waist and abdominal muscle group can reduce energy loss during running and avoid additional physical exertion caused by body shaking. Combining lower limb strength exercises such as squats, lunges, and squats to enhance the efficiency of kicking and pushing.

4. Optimize step frequency and stride

Maintain a step frequency of around 180 steps per minute and keep the stride within 45% of height. Excessive stride can increase braking effect and energy consumption, while insufficient stride frequency can affect propulsion efficiency. Improve gait and reduce impact during landing through specialized training such as high leg running and small step fast frequency running.

5. Warm up and relax.

Perform fifteen minutes of dynamic stretching before the competition, with a focus on activating the hip and ankle joints. After that, use the foam shaft to roll and relax the quadriceps femoris and hamstring muscles, and cooperate with static stretching to maintain muscle elasticity. supplementing with electrolyte containing sports drinks before and after training to avoid premature fatigue caused by dehydration.

It is recommended to use a combination of interval running and long jogging for daily training. During the 800 meter special training three times a week, you can first do a 400 meter x 6 group interval run to improve speed endurance, and then arrange a 5-kilometer jog to consolidate aerobic foundation. Pay attention to maintaining a forward leaning posture of about ten degrees for the torso and a swing angle of less than 90 degrees. When landing, transition from the forefoot to the full foot. Choose lightweight racing shoes to reduce weight and ensure eight hours of sleep after training to promote physical recovery. Increase the intake of high-quality protein and complex carbohydrates in diet to avoid high-fat foods affecting blood oxygen carrying capacity.