~ dialogue between challenger and coach ~
Q 1: Besides jogging, I also joined the practice of skipping rope. When skipping rope, it seems that everyone touches the ground with their toes first. Will this affect their feet?
Coach Xiao Chun: Skipping rope running training will not have much impact on the feet, because it is low-impact training, which can cultivate the rhythm of runners and strengthen the strength of calf muscles and ankles.
Q2: How to prepare a super horse? Will the horse hurt his knee or help him run faster than the horse? How to run half a horse 100 minutes?
Coach Lai Xiao Chun: First of all, running a horse is an extremely hard project, which can be realized by using the basic concepts of LSD. LSD means "long distance, slow speed and long time", and LSD helps to improve durability. LSD training can be once a week, and it is more appropriate to arrange it on holidays. 60 minutes at the beginning, and then increase the time according to personal circumstances, preferably 30 minutes at a time.
Secondly, in fact, it is very harmful to do super horse training with Ma Lian, and the burden on the knees will increase. Whether the body can fully recover is a very important topic. Long-term fatigue accumulation will produce unnecessary sports injuries, so only by doing a good job of eliminating physical fatigue can we achieve the best quality of daily training. Relatively speaking, the results will naturally follow the promotion and progress.
Finally, it is not difficult for half a horse to run into 100. As long as the following major training is really planned, I believe there will be no problem.
A pace training: pace frequency = distance/time. For example, (5 minutes/km) means that you can run 1 km in 5 minutes. Long-term fixed-speed training, using this method to truly master the distribution of strength and the adjustment of pace and frequency, effectively achieve the set goals and control physical consumption. Naturally, it will also reduce the cardiopulmonary function and the increase and burden of lactic acid in muscle groups.
B. Intermittent training: add proper rest during running at a certain distance and repeat it. Its advantages are that it can cultivate athletes' speed endurance, strengthen leg muscle strength, cultivate athletes' sense of fast rhythm and improve athletes' anaerobic metabolism ability. The operation of interval training needs to be carried out on the playground or on the ground with marked distance. The training distance of endurance is1000m and 3000m (the longest interval that can be set for a single trip).
Q3: My running time is about 1 year. I have no other training and diet control except running. My monthly running amount is about 200km, and my running time is about 10km. At first, it made rapid progress, and the best result reached an average pace of 4' 20 "/ 1km. But after I entered the spring and summer, I have been unable to make progress, and the best state is only an average pace of 4' 34"/ 1km. I feel weak, and I sweat every time I practice ... I want to ask, how can I improve my running speed? Or what kind of training, diet and equipment should be used to assist?
Coach Le Xiao Chun: The problem is lack of endurance. This is a matter of personal aerobic capacity. Our normal training is one strong and one weak. According to the data you provide, you may not even have a basic easy run (the so-called easy run means that the speed will be 5 points lower per kilometer). If the aerobic capacity is not good, the muscles of the body will be easily tired and stiff, and the consumption of physical strength will increase. The improvement method can be to establish aerobic capacity through easy jogging first, and then cooperate with interval training twice a week. Intermittent training is to add proper rest to a certain distance of running and repeat it. Intermittent training needs to be carried out on the playground or on the ground with obvious distance marks. The training distance of endurance is set to1000m and 3000m (the longest interval distance that can be set for a single trip).
In addition, it can also be based on the total training distance, the time to be reached in the competition, the distance of a single trip (based on 400 meters), the time of each trip (the time to be reached × 60 seconds/minute ÷ the total number of trips), the rest time of each trip (which can be compared with the time of each trip) or the number of trips (determined according to distance, speed and time), which is generally/.
The part of the diet should be ingested normally, and weight-bearing training can be carried out once a week with the help of equipment to improve the strength and endurance of the whole body. The operation mode of weight training is light weight and repeated.
Q4: How to relieve knee pain during running? Can you do those moves? If you want to challenge half a horse, do you have to run about 20 kilometers every time you practice running? I have a runny nose every time I run about 10 km or more. Is this due to physical problems or is there any omen? Is the running distance related to the choice of running shoes?
Coach Lai Xiao Chun: First of all, when you have knee pain during running, you should first slow down to reduce the unnecessary impact on your knee, and do some local joint stretching exercises, such as sprinting and leg pulling. If there is no improvement, please stop exercising immediately, so as not to aggravate the injury of this part, or you can ice it immediately to reduce the injury and continue to expand.
Secondly, it is not necessary to run 20 kilometers at a time to challenge a half horse. In fact, the usual training distance is 12 km to 15 km, but we must use the pace method to do effective training. You can train more than 20 kilometers a week on holidays or choose one day to exercise the endurance of muscle groups for a long time.
Third, aiming at runny nose, it is mostly related to one's own physique. It may be allergic constitution, which is easy for people who are sensitive to air or temperature. I believe this can be improved through exercise.
Finally, the running distance will also affect the training content. If you distinguish according to the training content, the shoes are definitely different. If the distance is longer today, it is more appropriate to wear shoes with slightly thicker soles, which can protect you and gain more comfort and stability. If the distance is set short or the training focuses on speed, you can choose shoes with thin soles, which can improve the flexibility of running and increase the speed more easily. Thin shoes can also make the transmission of power more direct and the rhythm more acute!
Q5: I'm going to run half a horse on the 6/8 New Taipei Olympic Road, and my goal is sub 2. In March, he participated in the national highway Ma 2 1K with a score of 202; I got 207 points in the Aytek Half Horse Test in April. Do I have a chance to break 2 hours? The operation volume in the past month is 230K K K. What are the other strategies?
Coach Le Xiao Chun: I believe you can break through sub 2 and do more training from the following training programs. First, the stability of the pace, whether there is a way to do it at the same pace for a long time.
Coach Lai Xiao Chun is the owner of the famous Taiwan Province Iron Man Team "T-MAN". After entering the triathlon 18 years, he can be said to be one of the best senior triathletes in Taiwan Province Province! Coach Lai Xiao Chun's more well-known experience is to become the three-track coach of artist Jia Yongjie and help guide her to achieve great success, which is also the origin of the title of "Golden Coach"!
~ dialogue between challenger and coach ~
Q 1: Besides jogging, I also joined the practice of skipping rope. When skipping rope, it seems that everyone touches the ground with their toes first. Will this affect their feet?
Coach Xiao Chun: Skipping rope running training will not have much impact on the feet, because it is low-impact training, which can cultivate the rhythm of runners and strengthen the strength of calf muscles and ankles.
Q2: How to prepare a super horse? Will the horse hurt his knee or help him run faster than the horse? How to run half a horse 100 minutes?
Coach Lai Xiao Chun: First of all, running a horse is an extremely hard project, which can be realized by using the basic concepts of LSD. LSD means "long distance, slow speed and long time", and LSD helps to improve durability. LSD training can be once a week, and it is more appropriate to arrange it on holidays. 60 minutes at the beginning, and then increase the time according to personal circumstances, preferably 30 minutes at a time.
Secondly, in fact, it is very harmful to do super horse training with Ma Lian, and the burden on the knees will increase. Whether the body can fully recover is a very important topic. Long-term fatigue accumulation will produce unnecessary sports injuries, so only by doing a good job of eliminating physical fatigue can we achieve the best quality of daily training. Relatively speaking, the results will naturally follow the promotion and progress.
Finally, it is not difficult for half a horse to run into 100. As long as the following major training is really planned, I believe there will be no problem.
A pace training: pace frequency = distance/time. For example, (5 minutes/km) means that you can run 1 km in 5 minutes. Long-term fixed-speed training, using this method to truly master the distribution of strength, the adjustment of pace and frequency, effectively achieve the set goals, and control physical consumption. Naturally, it will also reduce the cardiopulmonary function and the increase and burden of lactic acid in muscle groups.
B. Intermittent training: add proper rest during running at a certain distance and repeat it. Its advantages are that it can cultivate athletes' speed endurance, strengthen leg muscle strength, cultivate athletes' sense of fast rhythm and improve athletes' anaerobic metabolism ability. The operation of interval training needs to be carried out on the playground or on the ground with marked distance. The training distance of endurance is1000m and 3000m (the longest interval that can be set for a single trip).
Q3: My running time is about 1 year. I have no other training and diet control except running. My monthly running amount is about 200km, and my running time is about 10km. At first, it made rapid progress, and the best result reached an average pace of 4' 20 "/ 1km. But after I entered the spring and summer, I have been unable to make progress, and the best state is only an average pace of 4' 34"/ 1km. I feel weak, and I sweat every time I practice ... I want to ask, how can I improve my running speed? Or what kind of training, diet and equipment should be used to assist?
Coach Le Xiao Chun: The problem is lack of endurance. This is a matter of personal aerobic capacity. Our normal training is one strong and one weak. According to the data you provide, you may not even have a basic easy run (the so-called easy run means that the speed will be 5 points lower per kilometer). If the aerobic capacity is not good, the muscles of the body will be easily tired and stiff, and the consumption of physical strength will increase. The improvement method can be to establish aerobic capacity through easy jogging first, and then cooperate with interval training twice a week. Intermittent training is to add proper rest to a certain distance of running and repeat it. Intermittent training needs to be carried out on the playground or on the ground with obvious distance marks. The training distance of endurance is set to1000m and 3000m (the longest interval distance that can be set for a single trip).
In addition, it can also be based on the total training distance, the time to be reached in the competition, the distance of a single trip (based on 400 meters), the time of each trip (the time to be reached × 60 seconds/minute ÷ the total number of trips), the rest time of each trip (which can be compared with the time of each trip) or the number of trips (determined according to distance, speed and time), which is generally/.
The part of the diet should be ingested normally, and weight-bearing training can be carried out once a week with the help of equipment to improve the strength and endurance of the whole body. The operation mode of weight training is light weight and repeated.
Q4: How to relieve knee pain during running? Can you do those moves? If you want to challenge half a horse, do you have to run about 20 kilometers every time you practice running? I have a runny nose every time I run about 10 km or more. Is this due to physical problems or is there any omen? Is the running distance related to the choice of running shoes?
Coach Lai Xiao Chun: First of all, when you have knee pain during running, you should first slow down to reduce the unnecessary impact on your knee, and do some local joint stretching exercises, such as sprinting and leg pulling. If there is no improvement, please stop exercising immediately, so as not to aggravate the injury of this part, or you can ice it immediately to reduce the injury and continue to expand.
Secondly, it is not necessary to run 20 kilometers at a time to challenge a half horse. In fact, the usual training distance is 12 km to 15 km, but we must use the pace method to do effective training. You can train more than 20 kilometers a week on holidays or choose one day to exercise the endurance of muscle groups for a long time.
Third, aiming at runny nose, it is mostly related to one's own physique. It may be allergic constitution, which is easy for people who are sensitive to air or temperature. I believe this can be improved through exercise.
Finally, the running distance will also affect the training content. If you distinguish according to the training content, the shoes are definitely different. If the distance is longer today, it is more appropriate to wear shoes with slightly thicker soles, which can protect you and gain more comfort and stability. If the distance is set short or the training focuses on speed, you can choose shoes with thin soles, which can improve the flexibility of running and increase the speed more easily. Thin shoes can also make the transmission of power more direct and the rhythm more acute!
Q5: I'm going to run half a horse on the 6/8 New Taipei Olympic Road, and my goal is sub 2. In March, he participated in the national highway Ma 2 1K with a score of 202; I got 207 points in the Aytek Half Horse Test in April. Do I have a chance to break 2 hours? The operation volume in the past month is 230K K K. What are the other strategies?
Coach Le Xiao Chun: I believe you can break through sub 2 and do more training from the following training programs. First, the stability of the pace, whether there is a way to do it at the same pace for a long time.
Q6: I am 48 years old. I started jogging last May because I wanted to lose weight. At present, my strength is only 5-6K (I have never run more than 6K). Usually, because I have to go to work, I only jog twice a week, about 3-4K each time. My problem is that I am a person who is prone to cramps in the soles of my feet (I often cramp my calves when I sleep in the middle of the night). Wearing high heels for too long at work two years ago will cramp the soles of your feet, so now you wear low heels/flats. I'm fine when I run in 4K, but when I run to the "sole" of about 5 kilometers, I feel cramps, which is very uncomfortable. I have to slow down or take a quick rest, so I always think I can't run long distances ... (envy those mothers who can run half a horse) I wonder if the coach can improve or solve the problem of cramps in my soles and calves?
Also, if I want to challenge 10K or 2 1K, how can I enhance my endurance? Thank you. (I'm a little old and have poor muscle endurance. I haven't run more than 6 kilometers in one breath (..............................................................................................................................................)
Finally, I would like to ask my husband (49 years old) that his knee hurts after jogging for about 3 days at a time. I wonder if he is old and his knees have degenerated. When he was young, he did well in track and field (running, long jump) and won many medals in school competitions. His figure is very standard (thin), and he likes climbing mountains, cycling and swimming. But last year, I couldn't enjoy running because my knee hurt after running (but my knee won't hurt when climbing a mountain and riding a bike). Is there any way to improve or solve it? thank you
Coach Le Xiao Chun: There will be colic. I think it's okay to wear high heels, because wearing high heels is easy to make the calf stiff and the hamstring will follow closely. If you want to improve this situation, you can make more foot pads. Sports notes
The above actions can be used to strengthen the calf muscles and ankles. Do stretching and * * * after exercise. The soles of your feet will be numb and sour, so you need to press them with your fingers to relax them. If it is not stretched well, it will seriously cause plantar tendinitis, so pay special attention to stretching.
In addition, as long as the following basic training is done well, I believe that strengthening endurance can be seen. The basic training method is that you can spend 30 minutes jogging for four to five days every week, and the jogging speed does not need to be too fast. Try to add 5 to 10 minutes every new week. Every time you finish jogging, you must do muscle strength training or core muscles.
Muscle strength training includes stride walking and squat, which can be done 20 ~ 30 times each time and divided into 2 ~ 3 groups, and the number of times can be increased according to individual circumstances. Sports notes
The core muscles include sit-ups and back muscles, one group 15 to 30 times, 2 to 3 groups each time, and the rest between groups is about 30 seconds to 1 minute. Sports notes
In this last part, you should know whether your knee hurts. The deterioration of muscle strength is also the main reason. I think he can start training from the reconstruction of muscle strength, and do some lower limb strength training, such as squatting, crossing steps and climbing stairs, which can strengthen the muscles around his knees. Muscles have the strength to cope with the stress brought by exercise. Because there will be pain after exercise, you should do knee ice compress after each exercise, which can relieve the pressure caused by exercise.
Q7: I want to ask the coach to give me some advice. I will take part in Anping Star Horse Challenge in July. Since the game starts at 4 pm, there may be a long way to go in the sun, so I want to ask the coach what to do to reduce the physical exertion caused by the heat.
I hope I can prepare my whole horse schedule through the preparation for the first horse race, so I want to ask the coach about training and replenishment. At present, I can maintain a speed of about 6 minutes per kilometer in the first 10 kilometer, and the average speed in the second 10 kilometer will drop to about 6 minutes and a half per kilometer. At present, LSD has only practiced for 28 kilometers, because the sprain stopped for about 2 weeks, so the data is not much. But from the current experience, we can feel that after half a horse, the speed drops a lot because of physical strength, and may even exceed 8 minutes. So I want to ask the coach how to train to improve his muscle strength and endurance and keep his speed at a relatively stable speed.
Half a horse, except water, feels that it should not replenish energy, but it seems that the whole horse can't just replenish water, so is the decline of my speed still related to insufficient replenishment? What is the correct replenishment method?
Coach Le Xiao Chun: First of all, I want to exercise in hot weather. It's acceptable to get used to the heat. Heat-resistant training should be added in training. You can choose jogging 1~2 hours in hot weather, and you must bring enough water when running. You can also apply sunscreen to reduce the direct exposure of light to the skin, so that the burning sensation of the skin will not be too obvious, and the relative water and energy consumption can also be greatly reduced.
Through pace training, that is, pace frequency = distance/time, if the pace frequency is 5 minutes /km, it means that you can run 1km in 5 minutes. Long-term fixed-speed training, using this method to truly master the distribution of strength and the adjustment of pace and frequency, effectively achieve the set goals and control physical consumption. Naturally, it will also reduce the cardiopulmonary function and the increase and burden of lactic acid in muscle groups. Plus interval training, that is, add proper rest during a certain distance of running and repeat it. Its advantages are that it can cultivate athletes' speed endurance, strengthen leg muscle strength, cultivate athletes' sense of fast rhythm and improve athletes' anaerobic metabolism ability. The operation of interval training needs to find a playground or field with a marked distance. The training distance of endurance is1000m and 3000m (the longest interval distance that can be set for a single trip).
To manage a whole horse well, the supply of goods really can't be sloppy. If we spread out the whole 42 kilometers, our replenishment time can be planned every 5 kilometers, of course, it depends on how the General Assembly sets up the replenishment station. Considering the physical condition, 5k water supply, 10k sports drink+water supply, 15k pectin+water supply, 20k water supply or not (depending on the physical condition), 25k sports drink+water supply and 35k water supply. The above is just my replenishment method. Is it suitable for everyone? I think we still have to test ourselves to find the best replenishment method!
Question 8: Do you land on your heels or toes when running? What is the reason for the broken skin on the soles of feet after exercise?
Coach Lai Xiao Chun: It should be that we should reduce the heel landing and change it to the forefoot landing, so it will be especially brisk to run on the forefoot landing. Where the skin is easy to break, there must be blisters in the past, which will cause broken skin. The problem can be seen from the way you land every time. Generally, if the forefoot lands correctly, it is less likely to happen. Because there is no possibility of feet slipping when landing, if there is still skin breakage, you can test the anti-slip function of socks. If this happens, it may be possible to use additional subsidized goods to reduce the problem, such as goods that can prevent blisters or anti-friction cream.
Q9: I'd like to ask Teacher Lai that the toenails in the front and back of the horse will hurt, and blisters will break under the nails the next day! I'm worried that my nails will fall off soon ... Is there any way to relieve my nail pain or avoid my toenails from being injured after running? Thank you.
Professor Lai Xiao Chun: My toenails hurt and my shoes may be too small. Due to long-term running, the soles of your feet will swell up. You can check whether it is necessary to make your shoes a little bigger and a half, which can reduce the situation that your nails touch your toes. If you want to relieve the pain after running, you can also use ice. Soak your feet in water with a temperature of about 20-22 degrees for about 10- 15 minutes.
Q 10: As for the supply problem of leading a novice to the first horse, we all know that we should not eat too much food when running, so as not to affect the athletic ability due to stomach digestion, but how can the first horse be so hungry after 18 km? Should we supplement solid food or liquid food? How much supply should each station have? Thanks to coach Lai's enthusiasm!
Coach Lai: According to the physical condition, 5k supplies water, 10k supplies sports drink+water, 15k supplies pectin+water, 20k supplies water or not (depending on the physical condition), 25k supplies sports drink+water, and 35k supplies pectin+banana+water. Basically, the food intake is 1-2 mouthfuls each time. For example, 15k means eating two bites of fruit or two bites of bananas+1-2 glasses of water. Of course, it is necessary to evaluate whether the amount of food will be full or hungry at this moment to increase or decrease. In short, 6-8 minutes is enough to keep your body full. The above is just my replenishment method. Is it suitable for everyone? I think we still have to test ourselves to find the best replenishment method!
Keep regular exercise every day, do a good job of exercise recovery and stretching, step by step, step by step, so that exercise is healthy and lasting!
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