Long-distance running is a very beneficial exercise, but if you don't master some skills, your body may be in a state of extreme fatigue. For this reason, Zhou, the fitness coach of Beijing Jade Bird, told reporters that it is most important to make full preparations before long-distance running, and to master breathing well during running.
Do simple warm-up exercises before running.
Some people are not used to doing warm-up exercises. They should do warm-up and relaxation exercises on their feet before running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.
Long-distance running is best in four steps.
Long-distance running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing. Under normal circumstances, it is advisable to take four steps and one breath, and try to keep this rhythm. In the way of breathing, nasal breathing and mixed inhalation of nose and mouth are better.
At the beginning of long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be leg weight, chest tightness, asthma and other phenomena, especially those who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and walk a few hundred meters. If you feel particularly uncomfortable, you should stop running.
There are still hundreds of meters to walk after running.
Some people sit down and have a rest immediately after a long run. Zhou reminds you not to stop for a rest immediately after running. After running, the whole body is active, so all parts of the body should be relaxed slowly. It is recommended to walk a few hundred meters after running, and then try to do some waist, abdomen, legs and arms activities after the whole body is completely relaxed.
Four types of people are not suitable for long-distance running.
Due to the sudden death of marathon runners, the following people are not suitable for long-distance running.
1. People with latent diseases. These diseases are mainly cardiovascular and cerebrovascular diseases.
Second, there is no physical exercise at ordinary times. If the amount of exercise greatly exceeds the usual load, it will cause excessive exercise tension, which will lead to sudden death or other sports injuries;
Third, mild activities have discomfort symptoms such as chest tightness, headache and dizziness;
Fourth, elderly patients with hypertension and diabetes.
Warm-up steps:
A. Hands akimbo and toes alternately move both ankles.
B. Kneel down, lift your heels, and practice repeatedly for 3 to 5 times to make your knees move.
C. alternately raise and abduct the lower limbs and move the hip joint.
D. leg press front and back, lunge left and right, and stretch leg muscles and ligaments.
5000m 19:56.59
800m 2: 28.84 8000m 33:03.23
1000m 3: 14.80 10000m 42:02. 1 1。
1500m 5:13.15,000m 1:05:03.00.
1 mile 5: 39.931mile 0/:10:12.36
3000m 1 1:26.50 Half Marathon 1:33:53.96
2 miles 12:2 1.89 marathon 3: 18:23.54
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Speed times rest 200 meters, 300 meters, 400 meters, 600 meters.
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70.0%19-2160-90seconds 37.01:00.671:27.96 2: 28.59
72.5% 16- 18 60-90 seconds 35.74 58.581:24.92 2: 23.47
75.0%13-151-2 points 34.55 56.621:22.092:18.68.
77.5%10-121-2 points 33.4354.801:19.452:14.21.
80.0% 8-9 2-3 points 32.39 53.091:16.96 2:10.02.
82.5% 6-7 2-3 points 31.41.481:14.63 2: 06.08.
85.0% 4-5 3-4 points 30.48 49.961:12.44 2: 02.37
87.5% 3-4 3-4 points 29.6148.541:10.371:58.87.
90.0% 2-3 4-5 points 28.79 47.191:08.41.1:55.57.
92.5% 1-2 4-5 points 28.0145.91:06.561:52.45.
95.0% 0- 1 Not applicable 27.27 44.701:04.81:49.49.
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Speed times rest 800 m 1000 m 1200 m 1500 m.
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70.0% 19-2 1 60-90 seconds
72.5% 16- 18 60-90 seconds 3:23.77
75.0%13-151-2 points 3: 16.98 4: 18.29.
77.5%10-121-2 points 3:10.62 4: 09.965:10.22.
80.0% 8-9 2-3 minutes 3: 04.67 4: 02.15 5: 00.53 6: 30.14
82.5% 6-7 2-3 points 2: 59.07 3: 54.85438+0 4: 51.426:18.35438+0.
85.0% 4-5 3-4: 2: 53.8 1 3: 47.95438+0 4: 42.856: 07.838+09.
87.5% 3-4 3-4 points 2: 48.84 3: 41.39 4: 34.77 5: 56.70
90.0% 2-3 4-5: 2: 44. 15 3: 35.24 4: 27. 14 5: 46.79
92.5% 1-2 4-5 points 2: 39.713: 29.43 4:19.925: 37.42.
95.0% 0- 1 Not applicable 2: 35.513: 23.924:13.085: 28.54.
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Speed times rest time1600m, 2000m, 2400m and 3200m.
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70.0% 19-2 1 60-90 seconds
72.5% 16- 18 60-90 seconds
75.0%13-151-2 points
77.5%10-121-2 points
80.0% 8-9 2-3 minutes 7:00.77
82.5% 6-7 2-3 points 6:48.02 8:46.84
85.0% 4-5 3-4 points 6: 36.028: 31.3410: 28.8514: 26.08.
87.5% 3-4 3-4 points 6: 24.708:16.7310:10.8814: 01.34.
90.0% 2-3 4-5 points 6:14.018: 02.93 9: 53.9213: 37.97.
92.5% 1-2 4-5 points 6: 03.917: 49.88 9: 37.8613:15.86.
95.0% 0- 1 Not applicable 5: 54.33 7: 37.52 9: 22.6612: 54.92.
Computational training method
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In addition to the above methods, you can also use the "Computational Training Method" developed by Gardner and Bodie (1970). They used a computer to calculate the running table made by the Portuguese in 1936, and edited the relevant data into various tables. When using it, you only need to check the results on the score table according to the athletes' best results, and then use the appropriate speedometer according to the obtained results. The computational training method and various forms developed by Gardner and Bodie have been translated into many languages, which shows how much contribution this computational training method has made to planning interval training and running hours.
In addition to the progress of information technology, the calculation training method has also appeared in electronic version, and can even be downloaded for free on the World Wide Web (www). The computer program for calculating this training method is called Quint's philosophical essentials and speed calculator, which was written by Michael Sargent. Although it belongs to DOS version, it can still work normally under Windows. After the program is executed, as long as the best score of a project is entered, the program will calculate the deserved score, and then provide the corresponding speedometer according to this score as a reference for arranging interval running training. Users can even save and print the results, which is really convenient to use.
For example, the best score of a middle-distance runner 1500m is 4: 16. According to this performance, he can get 722 points. If an athlete wants to run 20 times in a training class, according to the speedometer of 722 points (see table 1), he or she can use 3 1.67 seconds as the target time for each 200m run, rest for 60 to 90 seconds between runs and repeat the run for 20 times. Or the same athlete wants to run 300 meters intermittently for 8 times in a training class. Referring to the same speedometer, an athlete can take 44.97 seconds as the target time every 300 meters, rest for 2 to 3 minutes between running and repeat running for 8 times.
According to Gardner and Boddy (1970), the error of each operation should be within 2% of the listed time (that is, the allowable error per second is about 0.02 seconds). In addition to the traditional interval running training class, you can actually use the information provided by the speedometer to arrange some slightly changed training classes.
For example, if an athlete has to run four groups (400 meters, 300 meters and 200 meters) in 722 minutes, that is, the number of repetitions is 3x4 = 12, according to the 722-minute speedometer, the contents of the training course can be arranged as follows:
400 meters, 66.72 seconds, rest 1 to 2 minutes;
300 meters, 46.42 seconds, rest 1 to 2 minutes;
200m, 28.6 1 sec, rest 1 to 2 minutes;
Repeat the above exercise 4 times.
or
200m, 28.6 1 sec, rest 1 to 2 minutes;
300 meters, 46.42 seconds, rest 1 to 2 minutes;
400 meters, 66.72 seconds, rest 1 to 2 minutes;
Repeat the above exercise 4 times.
Or the same athlete wants to do some pace exercises of 600 meters (about 1:40 each time) in an interval running training class. According to the 722-minute speedometer, he can run three or four times with this pace and distance, and rest for three to four minutes after running 600 meters.
It can be seen that the "calculation training method" of Gardner and Boddy (1970) does provide a lot of convenience for coaches and athletes to arrange interval running training classes. In addition to downloading the Golden Point philosophy and the pace calculator program from Michael Sargent's website to make a suitable speedometer, you can also download the Chinese speedometer with a score range from 0 to 1300 from Hong Kong Physical Education Teaching Network.