The most commonly used running training method, running is a sport in our life. Running for a long time can bring many benefits to our health. Mastering good methods will make amazing achievements in running. Let's take a look at the most commonly used running training methods.
The most commonly used running training methods 1 Eight most common training methods in daily running training and corresponding training suggestions.
Long slow distance, LSD)
The role of long classes is to build basic aerobic endurance, which is suitable for any long-distance events (especially marathons). The speed of practice should be lower than the rhythm of the competition, and the intensity of "continuous dialogue" with friends should be maintained (60-80% of the maximum heartbeat). Its benefits include increasing the proportion of fat as energy fuel, saving glycogen in competition and reducing the chance of hitting the wall.
In addition, long classes also help to build more red muscle fibers (slow contraction muscles) and related oxygenated cell tissues, and increase exercise endurance. Beginners suggest starting from 45 to 60 minutes and gradually increasing to 120 minutes or more. However, it is worth noting that because the speed of long class is slower than that of real competition, excessive practice is not conducive to the establishment of competition rhythm and the stimulation of corresponding muscles, so experienced people should cooperate with other high-intensity exercises.
Speed running
As the name implies, the function of rhythmic running is to establish the rhythm of the game. Therefore, the practice speed will be close to the competition rhythm, and the longer the intensity class, the higher it will be (80-90% of the maximum heartbeat). This kind of training can raise the threshold of lactic acid, reduce the participation of anaerobic energy system, delay fatigue and help improve competition results. Beginners suggest a steady beat of 20 to 30 minutes, and experienced people can repeat it in a beat interval in several paragraphs, with a short break (the ratio should not exceed 2: 1). Another thing to note is that you should never run faster than the pace of the race. If you feel too relaxed, you should lengthen the practice distance (not the speed).
High intensity interval
This exercise is intense (85-95% of the maximum heartbeat) and suitable for advanced runners. Its function is to improve the speed and maximum oxygen uptake (VO2max). Compared with continuous running, intermittent running allows runners to accumulate more high-intensity training time in a class (because they can rest in the middle). There are many common high-intensity interval running combinations, and the general rest ratio is about 1: 1 (the rest ratio of all horse runners will be shorter, about 1:0.75). The time of each group is about 30- 120 seconds (that is, 200-800 meters), and the repetition varies from 6- 10 times. Because this exercise is very intense, you must have enough rest to avoid doing it for two consecutive days.
Sprint (sprint)
Long-distance running is not about speed, but research shows that moderate sprint practice can improve speed and pace frequency, reduce leg landing time and improve running economy. In addition to doing a speed class for one day independently, you can also do it when warming up with other sports or after an easy run. Jog for more than ten meters first, and then gradually accelerate to nearly 90% full speed. There is no need to run to exhaustion in practice, and the rest time between groups is long (about 1:5) to improve the sprint quality.
Mountain training
Most long-distance races have uphill and downhill sections. If you want to be more comfortable, you can increase your strength by running uphill. There are many ways to practice uphill, which can be used for short-distance sprint, long-distance uphill interval training, and also suitable for long classes. It's hard to run uphill, but don't run out of control when you fall downhill to reduce the chance of joint compression and injury.
Fa Tolek (Fa Tolek)
Tolek running, also known as speed play, combines the advantages of the above exercises by alternating different speeds. This can help high-level runners adapt to the rhythm changes/strategies in real competitions, and at the same time increase their interest in practice. The combination of exercises can be varied, such as pyramid exercises, for example, running for 5 minutes first, then jogging for 5 minutes, but running for 4 minutes first, then jogging for 4 minutes, if so, it will be reduced to 1 minute, and the speed cannot be accelerated in the process.
Restore/Simple
The function of recovery running is to relax the body after high-intensity training and accelerate the recovery of metabolism. The running speed should be very relaxed (not higher than 70% of the maximum heartbeat) and the length should not exceed 45 minutes. If you run too fast for too long, you will accumulate lactic acid and affect the effect.
The most commonly used running training method 2 The following running training method comes from Ed Ashton, master of sports science, two-time Olympic marathon runner and head coach of the men's cross-country team of Brigham Young University.
1, rhythmic running
Concept: an accelerated version of 4-mile (about 6.44 km) jogging, the running rhythm keeps "the difficulty that the body can adapt".
Reason: Rhythm running training can remove the metabolic waste that causes muscle "burning sensation" in the body, thus forcing you to slow down. So, you can work harder and last longer.
Method: It is estimated that the fastest completion is 3 miles (about 4.83 kilometers). Calculate the speed per mile plus 30 seconds. So, if you think that the fastest speed of running 3 miles is 24 minutes (that is, 8 minutes per mile), you can try to run 4 miles (about 6.44 kilometers) at a rhythm speed of 8 minutes and 30 seconds per mile.
Tip: Keep accurate speed control and wear a watch.
2, 1000 meter rhythm run
Concept: Complete a series of 65,438+0,000m races at a rhythmic speed, with a break.
Reason: Short-distance rhythmic running can help you maintain a strict and fixed speed, while short-term recovery can help you maintain a high energy level.
Methods: Run 1000 meters (about 2.5 laps of the standard runway) at the rhythm speed of 4 miles (about 6.44 kilometers) (the speed is determined to be "1. Run in rhythm "), then rest for 60 seconds and repeat. At first, I always ran 1000m 6 times intermittently, and then I increased 1 time every time I performed training, and gradually upgraded to 10 times.
Tip: You can also use time instead of distance if you like. Run for 3.5 minutes at a time, and then rest.
3.Tolek runs downhill.
Concept: French Tolek means "arbitrary speed change" in Swedish, which means that you can speed up and slow down according to your own feelings. Very "European" way.
Reason: In France-Torrek downhill running, the interval is more structured, which is a very "American model" way, and the final stage of running will become more difficult. If you train harder when you are tired, you will run faster when you are full of energy.
Methods: The initial speed was about 75% of the maximum effort and lasted for 5 minutes. Then slow down to about 40% for 5 minutes. Continue this fast-first-then-slow mode, but reduce the running time of 1 minute at a time and increase the speed. At last 1 min, the speed should be close to the sprint.
Tip: Increase the first stage 1 minute every week, but continue to perform the same deceleration sequence until the first interval runs 10 minute.
4, 1 mile bike run
Concept: Many hard 1 mile (about 1.6 1 km) runs, with breaks in between.
Reason: The length and intensity of 1 mile cycle run force you to reach the edge of your aerobic limit, and enhance your endurance and willpower, which are all necessary qualities for long-term hard running.
Method: Run 1 mile (about 1.6 1 km) at a speed of 5km. Run 1 mile at a time and rest for 4 minutes.
Tip: You should budget your physical strength so that you can run every 1/4 mile (about 0.4 km) at the same speed.
5800-meter bike run
Idea: Try to run faster and recover your strength by jogging.
Reason: The best way is to run with maximum oxygen uptake.
Method: Warm up until you sweat. Subtract 1 mile (about 1.6 1 km) from 10 second, and maintain 800 meters (equivalent to two standard runways) at this speed. After every 800 meters, jog around the track before repeating.
Tip: At the beginning, run 4 times per training class, and then increase each training class by 1 time until you can complete 8 times without being forced.
6400-meter bike run
Idea: Try to run faster and recover your strength by jogging.
Reason: Train your finishing speed.
Method: Run at your fastest running speed 1 mile (about 1.6 1 km) (if you run a personal record of 1 mile, abbreviated as PR, it is 7 minutes, you need to run in 105 seconds or/kloc-0). Every 400 meters, jog 1 minute or 2 minutes, and then repeat. At the beginning, there were only six interval training runs in each training class, and then the interval was increased by 1 after each run until it increased to 10.
7. Accelerate the long-distance running in the second half
Concept: Fast speed-up long-distance running in the second half.
Reason: After training, the body can stick to a long distance, the later courses can be accelerated, and the line rushing is more powerful.
Methods: Double the normal and easy running distance. Run half at your normal speed first, and increase the speed halfway to shorten the time to complete each mile by 5 to 10 second.
Tip: Reserve or carry some water to help you finish the second half of the distance.