In order to promote students' all-round moral, intellectual and physical development, enrich campus cultural life and create a national fitness atmosphere, Zhutian No.2 Middle School held a winter cross-country race for students on the afternoon of June 5438+February 4, 2009. 1 1 00 athletes from class/kloc-0 took part in the competition. In order to implement the meeting spirit of the higher education department on safety work, the school carefully organized and planned the competition, put safety awareness in the first place, hired doctors to conduct strict physical examinations on all participating athletes, and arranged cross-country venues on campus. The school circled a 300-meter runway around the playground and basketball court, and made careful safety protection and referee work to ensure the complete success of the competition. In the competition, athletes compare physical strength, perseverance, level and style. Students who did not participate in the competition showed the spirit of full participation, unity and cooperation, rather than service and enthusiasm. The scene of mutual encouragement and unity among middle school students in the activity is very touching, which shows their friendly and harmonious classmates' friendship.

Winter cross-country race

I. Preparation period

1. Have a good rest and recharge your batteries from now on.

From now on, we should store energy and eat more foods with high protein and sugar, such as beef, fresh milk, glucose water and chocolate.

Second, before running (warm-up activities)

1. Jog first and sweat a little.

2. Do leg press, press waist, turn around, pat shoulders and other activities. And move related joints, ligaments and muscles.

3. Do some 30-meter accelerated running.

The above content is completed 20 minutes before the competition.

Later time

1. After getting on the runway, do a few vertical jumps in the same place to improve your excitement.

Pay attention to keep your body temperature during this time and don't let your body cool down.

Third, running.

1. Don't rush to take the lead from the beginning. Run at your own pace and speed, regardless of location. If you are faster than you, you may quit the game soon.

2. There will be "pole" phenomenon in the operation stage on the way. "Pole" phenomenon is a normal physiological phenomenon. Symptoms are weakness, shortness of breath and discomfort, which will lead to the idea of giving up the game. At this time, you can slow down, adjust your breath, stick to the past, and then you will relax.

3. After the "pole" phenomenon has passed, let go of the speed appropriately and overtake the previous opponent when the time is right. Don't worry, we should catch up step by step and overtake one by one. If you are tired, he will be tired. If you exceed him by half a step, he will be discouraged.

In the final stage, stick to the finish line with your perseverance and confidence.

Fourth, after running.

1, don't sit on the ground and rest immediately after the game, jog (walk) to relax and let your muscles, nerves and heart recover slowly.

2. It is forbidden to drink plenty of water immediately after the game (it will increase the burden on the heart). You can moisten your throat a little and replenish water after 20 minutes.

3. After the game, take off wet clothes in time, put on dry clothes, keep warm and avoid catching a cold.

Five, the diet before the game

1, long-distance running usually starts around 9: 00 in the morning, so you must finish digestible breakfast, bread, milk and so on before 8: 00 in the morning. It can also be customized according to the competition time, but it must be eaten before the competition 1 hour.

2. Drink high-concentration glucose water 30 minutes before the game. Glucose is a monosaccharide, which can be quickly digested and absorbed and directly acts on muscles to form muscle glycogen, which is the source of energy. Don't drink other drinks, drink white water when you are thirsty, and don't eat any food for 30 minutes before the game. Remember! !

Don't eat sweets such as chocolate on the day of the game, it will make your throat sticky.

4. Gastric emptying time: solid food 1 hour, liquid for 30 minutes.

Six, breathing

Breathe through your mouth and nose at the same time, and put your tongue above the palate, so that air can pass through both sides of your tongue, which can moisten the air and prevent cold air from blowing straight into your throat.

Seven, this gift.

In fact, ordinary people's long-distance running competition is more about perseverance and confidence. Everyone will be tired in the end. The key is who is ruthless and who can persist. As for persistence, you can have the last laugh. Ordinary students run 7000 meters, and those who can persist are heroes.