Do you know any training methods to improve the performance of endurance running? Endurance running is a very physical exercise, which is difficult to improve efficiency and needs long-term persistence. In endurance running, clear goals and efficient training are needed. Below, I collected some training methods to improve the performance of endurance running. Let's have a look.
The training method to improve endurance running performance is 1 1, and the goal is clear.
If you want to choose a basic endurance training method, this is it. The main point is to step by step, insist on training, be patient, and don't rush for success. This method is suitable for any runner in any situation-from the novice who just started running around the community to the master who prepares for the marathon for three hours according to the pace training.
Many beginners can't run a few hundred meters when they first start running. According to the entry-level running method of "running and walking", you have to run for 40 minutes, and you can only walk for the next half hour. Don't be discouraged at this moment, and stick to the completed plan when you leave.
After several months of practice, you will find that you can run for 40 minutes. Although the training plan of "combination of running and walking" is simple, the effect is remarkable, as long as you complete each exercise according to the established time.
Key points of exercise: No matter what the current endurance level is, we should train slowly and steadily to improve it. In the training plan, the long-distance running mileage on weekends can be arranged to increase by 10% every week, rest for one weekend every four weeks, and so on.
2. Yasuo 800 Training Method
Yasuo 800 training method is a marathon training that runs 800 meters intermittently at a certain pace in the venue. (For example, if the goal of the marathon is 4 hours and 30 minutes, then each group of 800 meters will run at a speed of 4 minutes and 30 seconds. )
This training method is named after the founder Yasuo, which is easy to remember and use. If your goal of the whole marathon is to reach 3 hours and 30 minutes, then each group of 800 meters needs to run at a speed of 3 minutes and 30 seconds, once 10 group, and each group will resume jogging for 3 minutes and 30 seconds.
Practice points: train Yasuo 800 once a week. Run 4-5 groups at first, and then add one group every week until 10 group.
3. Long distance jogging (LSD)
Marathon training often needs to run a long distance, so how to complete the training safely and without injury is very important.
Many running coaches believe that marathon runners need to pay attention to endurance, and jogging training can carry out painless endurance training. Many runners practice too hard, are troubled by injuries and can't play their potential.
Most of the training time should be kept under the feeling of not being so hard (the same mileage can maintain about 80% of the top speed). Most runners run at 90% race speed during training. In fact, training at 80% speed is very relaxing, and it can also prevent injuries.
Key points of practice: When doing long-distance training, most of the mileage is kept at 80% of the race speed.
Training methods to improve endurance running results 2 1, efficient training
For many amateur runners, it is not easy to balance training and life. Improving the efficiency of each training is the key.
Facts have proved that as long as there are efficient training for three days a week, you can get the same effect as continuous training for 6-7 days a week. Give your body time to recover and grow.
Main points of exercise: You can refer to this arrangement: intermittent running on Tuesday, rhythmic running on Thursday and long-distance running on Sunday. Among them, interval training runs 12 groups of 400 meters or 6 groups of 800 meters at a pace slightly faster than the race pace of 5 kilometers; The rhythm runs at the speed of 10-20 seconds slower than Malasson's pace; On Sunday, the pace of 15 mile is 30 seconds slower than that of marathon. You can also easily plan your training according to your 5km,10km and marathon pace.
2. Increase muscle strength training
In recent years, more and more runners have begun to notice that out-of-run training is of great help to the improvement of running performance. Many amateur runners also talk about terms like "core strength".
When the smog is not suitable for running, you can try the gym or do some simple muscle training at home. This is of great benefit to runners to improve their performance and reduce injuries.