Q: How to evaluate the venues, roads and cross-country running training of 10,000-meter runners and marathoners?
Virgil: It's hard to concentrate on marathon training all year round. Combining short-distance running training with marathon training, which is faster than Marasson running, is helpful for athletes' development all year round. Its advantages include: 1. Higher central nervous system excitability; 2. Strong muscle fiber mobilization; 3. There are more products of glycolysis and anaerobic enzyme; 4. Better blood buffering mechanism. These are all conducive to improving marathon performance.
Hovell: 1. In the 10,000-meter race, 90% is aerobic metabolism and 10% is anaerobic metabolism. Aerobic metabolic exercise includes jogging (100%), marathon (98%), half marathon (94%), 10000 meter run (90%), 5000m run (80%) and 3000m run (60%). Anaerobic metabolic exercise includes: 1 100m ~ 400m sprint (95%-83%), 800m run (67%) and1500m run (50%). For example, a training cycle of 10 day, with 9 days of aerobic training and 1 day of anaerobic training. If athletes are considered psychologically and physically, then venues, roads and cross-country running will constitute all parts of this training cycle. This involves how to arrange different kinds of aerobic and anaerobic exercise.
Aerobic exercise on the first day: marathon speed running 13 miles (about 2 1 km, expressway);
Aerobic exercise the next day: 1 hour to resume jogging (cross-country running);
Aerobic exercise on the third day: 1 0000m routine running practice-6x1mile 45 seconds interval, if10000m routine running is 28 minutes, then1mile running time should be 4 minutes and 28 seconds (venue);
Aerobic exercise on the fourth day: 1 hour recovery jogging (cross-country running);
On the fifth day, aerobic exercise: 5000m run-7x800m, with an interval of 45 seconds. If the time of 5000 meters is 13 minutes and 30 seconds, then the time of 800 meters should be 2 minutes 10 seconds (field);
On the sixth day, resume jogging 1 hour (expressway);
Aerobic exercise on the seventh day: 3,000m run-16x400m, with an interval of 45 seconds. If 3,000m is set for 8 minutes, then the running time of 400m should be 64 seconds (field);
Aerobic exercise on the eighth day: 1 hour recovery jogging (cross-country running);
Aerobic exercise on the ninth day: run at marathon speed 18 miles (about 29 kilometers, by road);
On the tenth day, anaerobic exercise: 800m running speed-1x600m, jogging 600m, lX500 jogging 500m, 1X400, jogging 400m, 1X300, jogging 300m, 1X200, jogging 200m.
The 100-meter running speed of all exercises should be within the range of 13- 14 seconds (venue). To sum up, there should be three road races, three cross-country races and four site run races every 10 day.
2. The importance of marathon runners' field training has been largely ignored. We should not forget 1952 Olympic marathon champion EmilZatopek of the Czech Republic. Most of his training was carried out in the wild. The best result in the 10,000-meter race is significantly related to the marathon. The rough calculation method of marathon runner's potential achievement is to multiply the result of 10 thousand meters by 5 points 10 second. Therefore, the training of 10,000-meter running on the field is the most basic part of marathon runners' preparation stage, and it should be carried out at least once every 14 days. Cross-country running practice should not be less than one-third of marathon training, and the race speed practice should be carried out on the expressway.
Landry: 1. For those 10,000-meter runners who want to achieve high-level sports results, it is very important to combine field, road and cross-country running exercises. Athletes must have comprehensive physical fitness if they want to participate in various competitions throughout the year easily. Field training is the key to improve running speed and maintain the ability of running at a constant speed. Cross-country running is the best means to develop strength and endurance, while road running lays the foundation for participating in high-level competitions all the year round.
2. The organic combination of the above training methods is very beneficial to marathon runners. If the athlete's goal is to participate in a high-level marathon, then road running training plays a leading role, while site run and cross-country running training can only play an auxiliary role. It should be noted that cross-country running can be used in training, but it should not be the first choice in training. Generally speaking, in each training method, athletes' personal situation and adaptation level will have a great influence on training or competition.
Lange: Nowadays, runners, especially China female athletes, have all-round physical development. The China women's long-distance running team coached by Ma has greatly improved the performance of women's long-distance running, which shows this point. They groped for a suitable development path in the training of cross-country running and road running. Mainly in: 1. Diversity of training programs; 2. Develop athletes' high-level special strength endurance in cross-country running training; 3. Cultivate athletes' will quality. Gualda: site run, road running and cross-country running complement each other. Because they all require athletes to have high aerobic endurance. For the 10,000-meter runners, the most suitable road running distance should not exceed 25 kilometers, which can best develop their general endurance. The distance of cross-country running is similar to or slightly longer than that of site run, which helps to develop the general endurance and strength of athletes. This training method is most suitable for use before the end of the basic preparation stage and at the beginning of the special preparation training stage. For marathon runners, road running is the basis of general training and special training. It is better to run a shorter or the same long distance than Marasson, although running a long distance is helpful to develop athletes' psychological ability. Cross-country running is also very important, especially before the end of the general preparation stage. Sports performance is the best way to motivate athletes and help coaches evaluate the types of athletes.
Q: What advice do you have for those athletes who will become marathon runners at the age of 16 ~ 18?
Hovell: Because site run's achievements (especially 5000m and10000m) are closely related to the marathon. Therefore, I want to tell those who are going to be marathon runners between the ages of 16- 18 that site run and short-distance road running training should take four years. The first year is mainly 800 ~ 1 0,500m training, the second year is 10,500 ~ 3,000m training, the third year is 000m training, and the fourth year is 500m ~10,000m,10 miles. I would also like to warn athletes that in the fifth year of training, the running distance should be gradually increased, that is, 5,000m, 10000m, 10 mile, half marathon and full marathon. I want to emphasize how important it is to have a high level of aerobic metabolism from the beginning. That is to say, in the first year of training, you should run 30 miles (about 48 kilometers) per week, 40 miles (about 64.5 kilometers) in the second year, 50 miles (about 80.5 kilometers) in the third year, 60 miles (about 96.5 kilometers) in the fourth year and 80 miles (about 129 kilometers) in the fifth year.
Virgil: I suggest using short-distance running training to develop athletes' speed and muscle strength. Because long-distance running training will inevitably lead to the decline of muscle speed and explosive force.
Landry: Age 16 ~ 18 will be a marathon runner, who should have enough endurance and long-term goals. Endurance is very important for athletes to complete large-scale training. Run more than10 ~ 20km every day until your body is fully developed. A higher training foundation can ensure athletes to achieve better results in the competition. Athletes may be fully developed when they are 18 ~ 20 years old, but their psychological quality needs long-term training. The long-term goals of athletes are also important. For coaches, the gradual increase of athletes' training load should be consistent with athletes' physical and psychological development level. The time for an athlete to run a full marathon for the first time should be postponed to the age of 20.
Lange: Athletes should start special marathon training in 2l. Want to tell young and promising marathoners: 1. Develop relative speed (3000m, 5000m,10000m,15000m) to fully tap the potential of these projects. 2. Adopt a step-by-step training method suitable for age and development. Premature professional training will easily lead to a high elimination rate. 3. Adopt high-intensity training load to develop physical and psychological abilities. It should be noted that 14 ~ 16 training sessions should be guaranteed every week; Develop the required endurance in non-specific ways (such as swimming, cross-country skiing, roller skating and jogging in water). The coach should follow the principle of gradual progress, bearing in mind that marathon runners are later than other athletes.
Gualda: Marathon has become a special event in modern track and field competitions. It is no longer the home of long-distance runners who have lost their special speed. From this perspective, future marathon runners must develop their general endurance level in a targeted manner. The amount of training should be increased year by year, and a high level of special endurance should be gradually developed. On this basis, maintain a certain amount of strength training, cross-country running, cycling practice and flexibility practice. Those who have the ability to become excellent marathon runners should fully consider all the above and train alternately for road running and cross-country running. The success of future marathon runners depends not only on the amount of training they complete each year, but also on the quality of training they complete.
Q: How do you view the strength training, cycling training and flexibility training of long-distance runners?
Wei Yaner: This auxiliary exercise is essential for all long-distance runners. In my opinion, most long-distance runners lack sufficient muscle strength, joint flexibility and muscle elasticity. If these can't be improved, then the performance of long-distance runners will definitely not be improved.
Hovell: I have tested the physical fitness of lOO track and field athletes for 30 years. The test results show that the 800m ~ 1, 500m runners have excellent leg strength and good muscle endurance. 5000m- 10000m runners have good strength and ideal muscle endurance; Marathon runners have ideal leg strength and poor muscle endurance. Leg strength is measured by the number of times a leg jumps within 25 meters. Less than 10 is good, 10- 12 is average, and more than 12 is bad. I have never seen a male athlete unable to lift the weight of 6/10 within/kloc-0 minutes and 50 seconds in the 800-meter race. If the athlete can't meet the above requirements, then it is certain that the athlete is injured. If athletes want to reach a certain level of strength, they must carry out strength training and cyclic exercises.
Landry: Strength training, cycling training and flexibility training should always run through the training plan. These auxiliary exercises are very important for athletes who want to reach the world-class level. Athletes need to arrange these auxiliary exercises regularly in the training plan from adolescence to maturity. The development of strength and flexibility also helps athletes avoid injuries caused by excessive use of running exercises.
Lange: Periodic training should be part of the annual training for long-distance runners, and flexibility training is also very important. Strength training should occupy a certain proportion in the athletes' annual training plan, but the selected training method, time, load and intensity can increase the special strength and endurance of long-distance runners. The coach should monitor the athletes at any time to determine whether the metabolic level of strength endurance exercise is the same as that of the special running exercise afterwards.
Gualda: One of the most basic principles of sports activities is the "coordinated development" of the body. In other words, coordinated development of functions can lead to correct body posture and effective body functions. From this point of view, the training plan of long-distance runners should take into account the all-round development of athletes' skills and physical fitness, and pay special attention to those exercises that have a great impact on the competition results. The following exercises can not only reduce the risk of injury, but also contribute to the coordinated development of athletes.
1. Strength and endurance 1. Use exercises with light weight, short recovery period and high repetition times.
2. One-cycle anaerobic endurance training. Repeated many times, the exercise weight is the same as the athlete's weight or the load is light, and the interval between exercises is short or no interval.
3. Flexibility exercises-single or auxiliary exercises, with or without equipment.
Q: Guidance and following techniques are widely used in long-distance running. Can you analyze its advantages and disadvantages for the development of long-distance running?
Virgil: If an athlete has the ability to break the world record, it may be beneficial to lead. In the championship, I don't agree with the use of leading technology, but should strive for victory according to the athletes' own ability.
Huo weier; A game is a game. Athletes must keep a certain running speed to run well. The running speed suitable for athletes formed in years of training provides them with necessary experience. A true world-class runner doesn't need a front runner to break the world record. At the 1960 Rome Olympic Games, HerbElliott broke the world record without a front runner. Similarly, in Portsmouth, England, David Bedford didn't have the help of the front runner. Of course, it is easier to break the world record with the front runner, and it can also increase the appreciation of the game, but it will also make athletes rely too much on the front runner, and once they lose the front runner, they will not be able to play their own level. It is for this reason that athletes should learn to guide and follow the running skills. If they don't have this ability, they are not real athletes. In my opinion, as long as the leading technology is used reasonably, it will not have a bad influence on this sport.
Landry; Guiding and following running techniques are beneficial to the long-term development of long-distance running. Leading technology can provide positive feedback for every athlete, so that athletes can reach a certain level of sports on a solid foundation. If all competitions adopt leading technology, there will be many adverse effects. As far as we know, not all competitions should adopt leading technology. Therefore, athletes should be allowed to experience different forms of running speed.
Lange: In the competition, good tactics are the key to success. Young athletes should not always rely on following, which will limit their athletic ability. Sometimes, in competition, courage and courage are the key to the success of athletes.
Gualda: In the middle and long distance race, using the following technique is a measure for people to demand better race results. From this point of view, it is good to follow. Personally, I think the main purpose of sports competition is to objectively measure the technical level of athletes, but also to compare with athletes of the same level. Sports competitions, especially track and field competitions, should remain competitive.
Q: Should the distance of women's cross-country running be maintained in international competitions? If not, what suggestions do you have to change the cross-country running distance between teenagers and adult women? (Note: The current distance is 4450m and 6350m)
Virgil: I think the running distance of adult women's cross-country running should be increased to 10000 meters, and that of young women's cross-country running should be increased to 8000 meters.
Howell: Female players have been complaining that they can't enjoy the same treatment as male players. In my opinion, they should be like male players. At present, in international cross-country competitions, the running distance of female athletes is unreasonable. People even think they are despised. In track events, we don't say to female athletes: You can't run 10,000 meters, which is too long for you. But in cross-country races, we do. In all cross-country running events, women should run the same distance as men
Landry: If the distance of women's cross-country running is a little shorter than their distance in road and track events, then the distance of women's cross-country running should be increased. Young female athletes can run 7000 ~ 8000m, and adult female athletes can easily run 9000 ~10000m. In the past 10- 15 years, we fully affirmed the ability of women's long-distance running. The distance of women's cross-country running really needs to be adjusted.
Lange: The myth that women can't catch up with men in long-distance running has been completely overturned. This has not only been proved by medicine, but also by the recent achievements of female players. The world record of10000m (29 minutes 3 1.80 seconds) set by Wang Yu of China in September, 1993 is proof. I wonder how many countries' men's 10,000-meter running records are lower than this new women's world record. In international competitions, the distance between adult and juvenile women's cross-country running is really too short. We have no reason to let them run only half the distance of men. In my opinion, the distance from 8 to 12 km mainly depends on physical fitness, not gender. Therefore, the distance between men and women should be the same.
Gualda: Women's achievements in endurance events show that we have neglected and underestimated their abilities for many years. Nowadays, the performance of female athletes in the10000m competition is less than 30 minutes, and the IAAF decided to change the women's field 3000m competition to 5000m competition. I think it's time to increase the distance of women's cross-country running, that is, increase the distance of young women's cross-country running from 4000 meters to 6000 meters, and change the distance of adult women's cross-country running from 6000 meters to 8000 meters.
Marathon runners need to have a healthy body, a good overall physical level, reasonable skills, special endurance, the ability to distribute physical strength and strong will, in order to mobilize all their strength for long-term hard muscle activities and achieve good results.
According to experts, the main methods of training are continuous running and cross-country running in grassland, dirt roads, parks, forest trails and highways, among which highway running is often used in preparation and competition. Continuous running can develop general endurance and special endurance with different quantity and intensity at different training stages. After a large amount of training or competition, you should run easily for a long time to promote physical recovery and maintain running ability.
In the preparation and competition stage, you can train running rhythm, speed sense and physical strength distribution by running at a constant speed of 1- 1.5 hours, and by running in sections of 15, 20, 25, 30 or 35 kilometers, or you can participate in a certain distance of ultra-long running or cross-country running to develop special endurance. In addition, you can also run repeatedly and at variable speed on the runway and general flat ground to improve speed, speed endurance and running ability. Without changing the training plan, it is beneficial to participate in some middle and long-distance running events appropriately.
Experts suggest that it is very important to master the skills of road running and distribute physical strength reasonably. Some people neglect the technical training of marathon running, which often causes great losses. For example, when the foot touches the ground, it is shaped like a figure of eight, one step shorter 1 cm. If you run 25,000 steps, you will run 250 meters more. Not only will it affect your grades, but it will also increase your physical exertion.
People who run marathons for the first time start training three or four times a week. After training to a certain extent, you can train 4 to 6 times a week, or even more. Do special morning exercises every day.