The so-called variable speed running, that is, running for a while, tired and jogging for a while. Some people think that this is fast and slow, the amount of exercise is not large, it does not work for physical exercise, and it does not achieve the purpose of fitness. This is a wrong understanding. Variable speed running is a kind of exercise method that alternates between running and jogging. It not only enriches the exercise content, increases the interest of running, but also greatly improves the function of the human body.

 

Variable speed running training method

 

1, time shifting

 

You can set the time in the long-distance running. For example, every 20 seconds or 30 seconds, then jogging, the coach can raise his hand or whistle to command.

 

2, fixed speed running

 

On the field, let the athletes run fast on the straight road, jog on the curve, or make some shifting markers on the runway, such as flags, road cards or javelin throwers. If you want to practice in the field, you can specify some familiar players. Such as trees, buildings, shops, stop signs, guard posts, bridges, etc., stipulate that you can run from somewhere to somewhere.

 

3, round variable speed running

 

The circle with a radius of 20 meters, the athlete jogging along the line, first by the first person to accelerate around the circle to go back to the original position after a week, the second person began to accelerate outside the circle, until the team runs for a certain period of time until.

 

4, up and down slope speed running

 

On a runway about 50 meters long and with a slope of 15 degrees to 20 degrees, jog up when going uphill and run fast when going downhill.

 

5, extreme speed running

 

Try to run to the limit of each person when you run fast, then slow down and adjust to restore. This method is generally used by the coaches to know what to do, and to have a full understanding of each athlete, you must have a special file to avoid An accident has occurred.

 

In short, there are many ways to change the speed, which can be created according to the venue, equipment and number of people. In the variable speed running training, it is necessary to determine the distance and intensity according to the special training, training level and various physical qualities of the sports personnel. In particular, pay attention to the speed requirement during the running, and must conform to the actual situation of the sports personnel.