What is the 200-meter running training method?

200 meters is not very long, and it is not a difficult task for many people. However, if you want to participate in a 200-meter race, you must train in your daily life and master the 200-meter running training method so that you can be more competent in the competition. The 200-meter running training method is not as simple as we imagined. Let us take a look at it together. I hope everyone can understand it.

1.) Practice the frequency of your steps first.

Method: Sit in a position where you can move your feet to the ground and still keep your feet at nearly 90 degrees. Put your feet together, raise your right foot slightly and press your toes on the ground (not too hard), and repeat the same action with your left foot. When doing this movement, step on the ground quickly. Maintain for 1 minute and then rest for about 40 seconds before doing it again. Just do it about 10 times a day!

2.) Exercise your leg strength

Method: Find a slope that is close to 45 degrees! The distance is about 50 meters. Rush from the lowest point to the highest point, and then jog down. Repeat about 5-6 times and that’s it!

3.) Exercise explosive power

Method: Place practice cones as marks at 20 meters and 30 meters on the track. Get ready to start at the starting line. Run 20 meters first, then 30 meters, then 20 meters again, and then 30 meters. This counts as 1 time. Just run it about 10 times! Run with all your might! !

4.) It is a running technique

When you start running, when you are ready and get set, and when you lift your buttocks, try to move your body forward as much as possible. After starting, don't lift your head so quickly. Let your center of gravity move forward and feel like you are about to fall. When running, run on your toes the entire time. When running, your steps should be fast and your arms should be swinging. When swinging your arms, keep them at 90 degrees! !

The following are the simplest and most practical training methods. Those that require equipment or are more complicated will not be introduced.

Start with leg strength, stride length, step frequency, and start. Don't do too much exercise at the beginning. Just do one set of each training at a time. Wait until the second week or when you feel you have adapted, then follow the steps below.

Short-term training method 1: Run with the help of a wall. With your body at 60 degrees and your hands on the wall, lift your thighs at the highest frequency until they are parallel to your body. Hold for 20-30 seconds or longer. Depending on your own situation, do 3-4 sets a day (leg strength).

2: Run with large strides. Run 60 or 80 meters 3-4 times a day at 70 percent of your fastest speed with the goal of making your stride as large as possible. (Stride)

3: Run with small steps at the fastest frequency, 30 meters to 50 meters, 3-4 sets a day. (cadence)

4: The start is the key in short-distance running. You need to find someone to cooperate with you in practicing your reaction speed at the start. To put it simply, someone gives the order for you to start running, and you need to concentrate highly. Take small steps for the first three steps when starting a race, and never take big steps. (Start)

5: The 100 and 200 (especially the latter part of the 200) both test your anaerobic endurance. You should practice at least one set of full-speed 120-meter and 250-meter runs every day.

6: Nutrition and relaxation. When training, you need to deliberately strengthen your nutrition and supplement more carbohydrates (rice, noodles, apples, etc.) and proteins (eggs and various meats). It is best to massage yourself, knead and rub your body, and take a hot bath after each training.

7: Before the game, warm up thoroughly 30 minutes before the game (it is best to make your body sweat slightly and then rest for a few minutes to prepare for the game). You can appropriately supplement with glucose solvent and amino acid nutrients (available in various pharmacies) and take them 30 minutes before the game.

Through the above detailed introduction of the 200-meter running training method, I believe you have learned a lot. Of course, it is far from enough to just master these to participate in the 200-meter race. What is more important is to maintain a good mentality during the competition. Never be nervous, because nervousness is often the cause of our failure, so it is most important to maintain a calm mentality.