Because more and more people are running. Now the marathon is getting hotter every year. Every marathon has runners from all over the country, and sometimes even many foreigners take part. More and more people are beginning to challenge the marathon, trying to use it to hone their will and make themselves stronger and stronger.
However, more and more people find that running a marathon is not that simple. Sometimes when we run, we lose energy, run slower and slower, and even fail to meet the requirements of marathon. In fact, this is because our training is not in place, especially our physical endurance is not good, so our bodies are getting weaker and weaker.
Today, I'm going to tell you how to train our physical endurance in order to run well in the marathon.
Run at a constant speed
Running at a constant speed, also called rhythmic running, generally means that runners who want to run a marathon need to train at a constant speed to improve their physical endurance. Indeed, if we can run at a constant speed, we can greatly reduce the waste of excess energy in our body and make the utilization rate of our body energy reach the highest.
We can run on the playground and time every lap. Generally speaking, if you can run at a constant speed, the speed difference of each lap will not exceed five seconds. If we can run 5 kilometers, 10 kilometers or even 15, 20 kilometers at this speed, it means that we can run at a constant speed very well. This is also one of the good ways to improve our physical endurance!
Slow and fast alternate operation
Including myself, I believe that many runners who have participated in the marathon will feel tired when running the marathon. Especially in the second half of the marathon, the last ten kilometers, our physical fitness seems to have reached the limit, and the speed is also unconsciously decreasing. This is one of the most important reasons why we can't break through ourselves!
At this time, we will use alternating running speed to improve our endurance. First of all, we can run slowly in the first half and accelerate in the second half. Because our speed in the first half is a little slow, it can save us a lot of physical strength, and in the second half, we have enough strength to maintain the stability of speed in order to run well.
If you work hard in the first half, you have to give up in the second half. Your body simply doesn't have that much strength to maintain the high speed in the second half.
Enhance the strength of your muscles
The training of muscle strength is endless. Only when our muscle strength is stronger will our bodies feel less tired. We have more strength to maintain the high-intensity exercise of marathon.
We can do some squats, belly rolls, dumbbell squats, face up. These movements can strengthen the muscles of our body. Let's run faster and farther.
At the same time, in our usual training, do not train in a single terrain. For example, we can practice running uphill, which can improve our endurance and make us perform well in the marathon.