First, you should consider whether you want to be a professional marathon runner or an amateur marathon runner. The requirements for a professional marathon runner are quite high. It not only considers the hard training of the individual, but also has a great relationship with the innate quality of the individual.
The following are the training requirements for amateur marathoners.
How to start the training of amateur marathoners? We adopt the method of improving aerobic endurance training and attaching importance to anaerobic endurance speed training.
Practice has proved that for long-distance runners with a certain speed foundation, continuous aerobic endurance training should be carried out without affecting the quality of study, work, health and training. It will be effective after three and a half months, that is, you can have a long (30,35 km) and a slightly longer (20,25 km) training every week; Short distance training every other day (10, 12km). You can run 30km (average race speed) two weeks before the race; You can run 20km a week before the race. Athletes who adopt this plan have achieved good results on their first marathon.
Nowadays, marathon runners have the habit of persisting in road endurance running all the year round. Generally speaking, endurance is well developed, self-training ability is poor, and life is irregular. However, they do not have enough overall physical training, especially the development of speed and strength, and the training is unscientific.
In nature, there are two kinds of marathon: one is competitive; One is fitness. The latter is mostly. According to the leisure time and structural characteristics of most people, I think that in the near future, the guiding ideology of amateur marathon training in China should take fitness as the starting point, and set out from reality in the arrangement of training amount, taking into account training conditions, objects and sports characteristics, and formulate a set of passive training methods for amateur marathon.
During the training, we emphasized the following characteristics:
1 Combination of comprehensive physical training and special training
Marathon is based on endurance, and at the same time, it develops the qualities of speed, strength, coordination, flexibility and sensitivity. On the basis of certain aerobic metabolism training, strengthen special endurance training and gradually improve performance. We mainly carry out physical training from three aspects.
1. Endurance training: There are two forms, one is cardiovascular endurance training. (1) low-intensity regular running (60'-120'); ② Running at a constant speed (30'-"-50') with moderate intensity; ③ Cross-country running (timing, distance setting, constant speed and variable speed); Above moderate intensity, ④ Time running (repeated running, intermittent running), high intensity. The second is muscle endurance training. Most people have a misunderstanding about endurance. They think that exercising muscle endurance has nothing to do with cardiovascular endurance, so they ignore muscle strength quality training. In fact, the two complement each other. We do 6-8 groups with 50'".60' strength cycle exercises, and the heart rate is controlled at 150 beats/min, which improves the muscle endurance, strengthens the function of cardiovascular system, diversifies the training contents, and makes the training interest soar, with great effect.
2. Speed training: Who are most amateur marathoners now? Start halfway? Long-term running ability is strong, but the level of 5000m and1000m is not high. Therefore, we must pay enough attention to speed training and make appropriate arrangements. We adopt the following training methods: ① Run fast:15'-35'; ② anaerobic training: intermittent running10-12x (400 m-10/00m): rhythmic running (400- 1200 m) X 6-8, or from 2000-/kloc.
② Special strength training: uphill running, resistance running, etc. If the slope is not too steep, you can maintain the correct running posture. If there is no long slope (more than 200 m), run more sprints, pay attention to the direction of progress, and maintain a normal stride. Slope training can last until three weeks before the game, and uphill running can be shortened from 200-250 meters to 60-80 meters near three weeks before the game. After the distance is shortened, the sprint speed should be accelerated and repeated, for example, x2 group is 3-5 times, and the rest between groups is 65,438+0'. After a period of practice, you can run 10 times in x2 group. Three weeks before the competition, if you train once a week, you will feel energetic, reach a good competitive state and enter the competition.
3. Flexibility exercise: Runners usually train. Because of lack of time and attention, they often don't do warm-up activities and organize active gymnastics. Most people have poor flexibility and can only touch the ground with their fingers when bending forward. Flexibility plays an important role in stretching and stride width. The function of direct stretching is very important and directly affects the running speed. Therefore, runners are required to do some flexibility exercises such as foreleg, foreleg kick, front and back leg separation every day during warm-up activities, and the time is about 15'. Only when running on the way can the stride feel stretched, which eliminates the phenomenon that the stride can't be pulled open and can also avoid muscle strain.
Combination of on-site and off-site training
It is convenient for high-intensity field training and equipment practice in the stadium, and overcomes the previous practice that players simply run long distances on the expressway without requiring intensity. In order to prevent overtraining, the intensity should be strictly controlled in the process of adopting interval training, repeated training and variable speed training; When the duration is prolonged and the strength remains unchanged, it should be controlled. At the same time, we should pay attention to the recovery after training, and the paragraph running on the field should be organically combined with the aerobic endurance training outside the field. Through the training of cross-country running, road running, slope running and natural terrain running, we can avoid the shortcomings of monotonous field practice, boring meals and easy fatigue, improve the enthusiasm of durable running and complete more running. Practice has proved that this kind of endurance training can improve the function of internal organs and improve the aerobic metabolism ability; It is more effective to develop general endurance level and strengthen leg strength.
Combine morning exercise with afternoon exercise.
According to the structural characteristics of leisure time, physical exercise is mostly arranged in the early hours of the morning. However, does morning exercise do harm to your health and help you improve your grades?
Scientific experiments have proved that after a night's sleep, the energy in the human body is enough for morning running. In the morning, the secretion of adrenocortical hormone in human body is the most vigorous, which can mobilize the body function, promote the metabolism of glycogen in the body, and make the human body adapt to the needs of muscle activity during long-distance running. At this time, people are not easily tired, and better results can be obtained by practicing running. At the same time, the air is fresh in the morning, and morning running training can make the body get more oxygen and promote metabolism, which is very beneficial to enhance cardiopulmonary function.
4 Key training days are combined with non-key days.
We must arrange training on the basis of combining key days with non-key days. Generally, the methods of Sunday key training day+Monday, two non-key days, 13 key days+Thursday non-key day+Friday key day+Saturday non-key day are adopted alternately. This combination of intensive training day and relaxation training day makes sports training more relaxed and improves the running quality. not have
Key courses are guaranteed. Although you run a lot, the quality is not high. The more you run, the more difficult it is to recover, which often leads to excessive fatigue.
The amount of exercise should be large, medium and small.
We adopt a periodic rhythm, and cycle every Thursday and Monday: the first and second (large) endurance weeks focus on the outstanding amount, the third (middle) special week has a certain amount (equivalent to 3/4 of the previous week) to improve the intensity, and the fourth (small) physical training week is relaxed and adjusted.
Amateur marathoners adapt quickly to the quantity and slowly to the intensity, which easily leads to the weakness of excessive fatigue. This requires a clear rhythm. We arrange physical training at least twice a week, which requires fast practice, large amplitude, low intensity and intermission between groups.
High-intensity training is arranged 2-3 times a week, and intensity training is arranged twice a week. It is advisable to train 8- 10 times a week. In this way, because there are few practice classes and the cycle is not long, it will not have adverse effects on the body. Practice has proved that the weekly training volume of winter training is 140- 180k m, that of women training is 120- 150k m, and that of summer training is120-180km. Female 90- 130km is suitable. Marathon, no more than twice a year.