1. Basic Running basic skills training
1, Return to run
The distance to restore Running is relatively short, Running with the easiest pace.It can be used as a warm -up or relaxation.Restoring will not affect the performance of the main training tasks after you. Its role is to make you accumulate a little bit of Running.And in intermittent training, after you sprint and run, you have to take a recovery.The key to restoring Running is slow and comfortable, and will not let the previous fatigue affect your later training.
2Foundation
The distance of the foundation runs medium, just run in general pace.Basic Running is not to increase difficulty, but to allow you to increase the number of daily exercise, it can effectively stimulate your aerobic ability.It is your most proportion of your weekly training.
3run long distance
Long -distance Running is also a foundation, but it is because the distance is longer and the fatigue of medium or above.The purpose of long -distance Running is to increase your endurance and realize the distance or duration required for this effect, depending on your current level of endurance.Increasing the confidence of the endurance project competition, your endurance will not become an obstacle to the end.In long distances, you can also play some tricks.
4, Graduate Running
It is to gradually speed up the pace. You will jog from the beginning, and then reach your marathon. In the final stage, you may use you10Krun the game.The difficulty of Running is moderate, it is more difficult than the foundation, but it is easier than the threshold and intermittent Running. Its strength is moderate, and the recovery time after training is also short.
5Speed intermittent
fartlekIn Swedish, it means "Speedplay"It is composed of the basic Running and the interval of different times or distance. Compared with the intermittent Running threshold Running as a high -level training,fartlekMore is a adjustment in the training cycle.In the early stage of training, it can promote your Running economy and improve your ability to resist fatigue; in the later stage of training, it can allow you to increase the speed.In the training of the venue,fartlekIt can also be used as a good supplement to traditional intermittently.
6, run uphill uphill
Repeated Running uphill is composed of multiple uphill Running.Improve aerobic capacity, high -intensity anti -fatigue ability, pain tolerance, and the power of Running muscle groups.The terrain slope that can be used for uphill Running is generally4%arrive6%between.Generally, you need to arrange it after full warm -up.It can be said that it is the most unprecedented training method. Although it can be practiced and long -term, you have to find a suitable slope to run.
7, run the threshold
A kind of training that keeps you in the heart rate interval of lactic acid threshold. Trained runners can generally persist for an hour under this pace, and the weaker runner can insist on this pace.20minute.The purpose is to improve your long -term pace and extend the fast pace to bear time.
8Intermittent Running
Mot your short -distance fast Running plus jog recovery or in place recovery.Compared to letting you run your best, you will be exhausted. The intermittent Running method allows you to run more fast Running in a training.Intermittent Running is usually divided into short and long interval, and they are all performed in the venue.
Second, long -distance Running physical training method
1Increasing the power of the upper arm can be practiced through simple push -ups.Do not need to be too fast when you do push -ups, and pay attention to the width of your arms to strengthen the strength of the back, shoulders, and arms. All these parts will play an important role in the final stage of the long -distance Running.Don't do too much at once, just start doing it4Time5The second time, then the number of times gradually increases with the increase of strength.The advantage of doing push -ups is to provide resistance with your own weight.3No need to invest in any facilities.
2, Plan and regularly sit up.This exercise will exercise the back, waist, and abdominal muscles.Incorporating the upper body power into your daily Running, the simple method is to do it like a organic movement after Running every day.Do it at the beginning10Sitting up, sitting up,5Push -ups and20The second arms flexion and stretch, increased after two weeks12Sitting up, sitting up,6Push -ups andtwenty fourA flexion and extension.
3. How to carry out long -distance Running training plans
1run a few days a few days a week.
2, Use some low -intensity training per week to replace1Day or2God's Running.For example, aerobic and sweating training on power bicycles.
32. Incorporate some walking activities into your training
4The game should be a little less.
5When you are preparing to maintain physical fitness without the task of the game, you should try to reduce the amount of exercise, maintain your results and insist on reducing the amount of training.
6In -depth organizational massage in a planned manner.
Fourth, long -distance Running training skills
1Double muscle training
If we want to improve the level of Running, then muscle training is essential. The muscles are equivalent to the engine in exercise. The engine is not good. We are not Running in the long run!
First of all, we can run uphill or resistance. These two training can greatly increase muscle endurance and explosive power!In fact, we should also start with our muscles, use high legs, and squat to strengthen our muscles!
2Nutrition allows muscles to restore
If we just do not pay attention to diet, then our Running progress is also very slow!The body will be damaged during the exercise process, and sufficient nutrition can repair the body, which can ensure that our body is getting stronger and stronger!
If you do nt eat it, your physical fitness will decrease, the whole body will be exhausted, and the whole person will be mentally sluggish. If you want to improve quickly, then we must learn to supplement sufficient nutrition!
3, Composite training
When we run, we should choose more and diverse training methods!If we can only jog at every day, then the bottleneck of our Running is difficult to break, and we weaker and weaker, the more we are Running, the more and the slower.
After Running slowly, we can spend five minutes for sprint Running training, sprint100rice rest,100rice sprint100Mi rests a hundred meters, and you can practice five to six times back and forth!This is very helpful to improve the speed and performance of long -distance Running.
5. precautions for long -distance Running training
1Of course, long -distance Running is to pay attention to water, so long -distance Running should pay attention to replenishing enough water, so as to ensure that you do not dewater when you run.
2, Leg exercise, if you run for a long time, pay attention to the exercise of the knee and ankle joint. Because of long -term Running, the knee and ankle joints are relatively large, so properly relax when doing exercise.
3, Cardiopulmonary function, if you do not run often, then cardiopulmonary function is not very good. At this time, you have to connect cardiopulmonary function, such as the form of Duoduo up and down stairs.
4, Pirellium training, long -distance Running, you must conduct good endurance training. You can extend your length you want to run, such as3kilometer,5kilometer,8This extended training such as kilometers can achieve the goal well.
5, Nutrition match, when you exercise a lot, the nutrition in the body will accelerate the loss. At this time, pay attention to the balanced diet.If you don't lose weight, you can eat more meat properly. If you want to lose weight, eat more protein.
62. Supplement of salt. When the long -distance Running passes, the salt section of the body is more serious. At this time, drinking some salt water can replenish salt and replenish energy.
7The lifting movement, whether it is long -distance Running or ending.The stretching and relaxation exercise must not be less, which can reduce the pain caused by long -distance Running.
6. Relax after long -distance Running training
1Relax of muscle groups on the back of the calf
The calf rear muscle group (than the fisheyle muscle, the gastrocnemiosus) relaxes, the foam shaft is placed on the calf13The position of Zusanli, the hand can45You can also support it ahead.Get rolled to the position of the knee nest and came back to the top side of the ankle.
2, Relax of muscle groups on the back of the thigh
From the top of the knee, the four -headed muscle of the stock, rolling to the lower edge of the buttocks.Adjusting the position of the support hand can increase the amplitude.Note all the power to add to the leg you relaxed.
3, Relaxation of the tibia of the calf
Kneel on the foam axis and roll to the upper side of the ankle joint. Note that it is easy to put the strength on the tibia.
4, Relax of the quadriceps of thigh stock
Because the load required for the quadriceps of the thigh stock is very heavy, everyone knows that it is such a large muscle group on the upper side of the knee, so in the process of Running, especially in the process of Running the mountain, the quadriceps muscle must be done.Many, let's take a look at a lot of excellent runners. The volume and volume and lines of thigh stocks are very large.
5, Relax
The iliac tibial beam is the deep fascia around the thighStidal part of the outer side of the wide fascia.The outer edge of the iconic part,,It is divided into two layers,,Wrap wide fascia tension,,And closely combined with it should not be separatedThen, thenThe vertical fiber in the lower part is significantly thickened and flat -shaped,,The rear reed of the gluteal muscle tendon continuesThen, thenThe lower end of the tibial tibia is attached to the outer tibia, fibula head and knee capsule.Clinically, the iliac tibial beam is often used as a repair and reconstruction material for the repairs and reconstruction of the body wall defect, weak parts or knee cross -ligament damage.
6Relax of upper and lower back
If you are uncomfortable on the top, the lower back feels uncomfortable, for example, many people have the posture of pot and waist when they are Running. After a long distance, the whole shoulder is unwell, or many Desks work more.The neck and spine are helpful.
Special Mic 