长跑秘诀（Tips for long-distance running）.docVIP

长跑秘诀（Tips for long-distance running） Tips for long-distance running For individual 1. match the food A few days before the game: first, before the game (before three days) eat or not eat sugary foods, three days before the race began to eat high sugar foods, eat 80% full day of competition, better digestion, 20 minutes before the race can drink 200ML water glucose concentration. (yes, try some drinks. If you have something loose, its not good.) Dont eat chocolate. Match day: you should eat breakfast, bread, fresh milk and so on on the day of the competition, but you must finish it 1 hours before the competition. You can drink white water when youre thirsty, ZT said. What would you like to drink with cola?. Mistake! Dont eat any food for 30 minutes before the competition. Remember!! Gastric emptying time: solid food for 1 hours, liquid for 30 minutes. 2. preparation for the competition Heat a body, do preparatory exercise, you can drink glucose, remember! Method of preparing activities before running: A. jog first, and you can sweat a little. B. stretching, pressure waist, twist, stretch shoulder and other activities, will be related to the joints, ligaments, muscle activities. C. did the 2 and 3 30 meter sprints. The above content is finished 20 minutes before the match. After the runway, do a few occasions of vertical jump, improve the excitement. Take care of your body temperature during this period. Dont cool your body Before exercise or competition, should pay attention to maintain good sleep and physical savings, before the competition should control excessive diet and drinking water, After the movement or the competition, should relax the activity, restores the physical strength and the muscle strength as soon as possible. The method is to relax, beat, double cooperate, massage and so on to relax each part of the body. Do not take off your coat when you have a fever Not nervous, it will affect the speed 3. starting After the start, followed by a large force to