Run slowly, run fast! What is the basic skill of speed training for track and field coaches in Hui You, Sichuan? Yoohiro Kawaguchi reminded himself to "protect his knees". How can he finish the race "slowly"? No matter what kind of runners, they all have one thing in common, that is, reminding themselves to "protect their knees."
Just talking about protecting your knees sounds confusing and difficult to express in words. In other words, it is to maintain "knee relaxation" and "knee buffer" during running. If you don't understand, try the opposite running method, that is, running at high speed. If you want to run faster, your front foot will be straight and you can't protect your knees. In this way, the feet will be tired because of the increased impact on the ground, and they will not run for a long time.
People who don't know how to protect their knees can't improve their speed and maintain a certain speed even if they want to run faster.
Run slowly under the premise of protecting your knees, but the speed will not drop, and you can keep a certain speed for a long time to run the whole course. Especially in the whole marathon, it is very important to protect your knees.
By realizing that you must protect your knees, you can run easily. As long as you can run easily, you should be able to run the whole course at a certain speed. Keep your knees relaxed, and you can also apply the cushioning effect of your knees to running.
Unlike top athletes in Kenya or Ethiopia, the Japanese have low ankle elasticity. In order to make up for this weakness, it is the most effective way to run the whole course on the premise of protecting your knees. As long as you form this habit, you can keep an excellent rhythm when running.
Keep your knees relaxed and cushioned when running, avoid straightening your front feet, and don't push too hard! It's a pity that you can easily run very fast, but there is no direct practice method or skill of "protecting your knees like this". In short, you can only "remind yourself" to protect your knees during normal jogging or key exercise, and you can't lose your running posture.
So you may feel "that's about it" Please don't ignore this feeling of "almost", develop this habit well, and realize from peacetime that you should protect your knees and run faster and faster.
On the other hand, some people may feel that they should remind themselves to protect their knees and run slowly, which may slow down their speed. Such people had better jog to remind themselves to protect their knees first.
Once you master this feeling, the upper body will not be so stiff, and the movements of the upper body and lower body will be smooth, so you can run out of a balanced running posture.
The ultimate ideal is "seemingly slow, but actually running fast." And because it is easy to run, if you are a player who is used to games, it is easy to speed up the critical moment.
Don't you think "it looks so slow" when you see the top runners in Kenya or Ethiopia on TV? Even though they are actually running at an ultra-fast speed of less than 3 minutes per kilometer (100 meters 18 seconds), they seem to run slowly because they run easily.
Because this is Kawauchi's strong point, I have to take pains to remind him "don't push too hard" and "don't push too hard" to avoid the upper body movements becoming too stiff. Especially if the upper body movements are stiff from the first half of the game, the speed will not last until the end.
It's difficult to protect my knees at the same time when practicing speed, so there are almost no intermittent sprints of 200 meters or 400 meters in my practice menu.
As far as the result is concerned, it is more efficient to pay attention to protecting your knees when running than to speed up running in a stiff posture, even if the speed is not fast.
Hui You Kawauchi's college track and field coach often takes pains to remind him not to work too hard? IAAF runs easily with a certain rhythm. In order to protect your knees, "running rhythm" is also very important. I often remind the players who have laid a good foundation in the first and second years of college to "rhythm" and "rhythm".
Remind yourself to protect your knees. When your running posture is stable to a certain extent, you can gradually master your running rhythm. Please pay attention to the above rhythm and let your body remember it.
As long as you can keep up with the rhythm, your knees can catch up even if you don't have to run hard.
First, through the normal jogging habit rhythm. It's okay to take your time. Please run at a certain speed. Ideally, "time will pass before you know it." For this reason, it is better to use "time" instead of "distance" as the standard of jogging.
No matter who is flexible, as long as he learns to run at a certain speed, he can lay a solid foundation. Of course, it goes without saying that it is important for your body to remember the rhythm by practicing uphill and downhill.
When going uphill, please lean forward slightly with your center of gravity and run with the feeling that you pull yourself up with your arms. To be extreme, think of it as pulling your body forward constantly through the swing of your arm.
Please relax your arm when going downhill, adhering to the concept that it doesn't matter if you don't swing your arm. I think glazing means that as the slope leans forward slightly, the body will move forward automatically. "Closing your feet" will also become a major focus.
When going uphill, you must lift your feet by your own strength. When going downhill, be careful not to fall behind because you close your feet too fast. Pay attention to the "foot turn" under the pelvis when going downhill, so as to avoid the front foot braking at the same time, causing the body to rush forward. In this way, even if you relax, the speed of downhill will naturally accelerate, and you can "rest while running."
When going up and down the slope, please pay special attention not to lose your balance.
By the way, everyone wants to race on a flat track, but some athletes can keep up with the rhythm and run well and fast on a slightly undulating track.
As long as you let the players run a cross-country track that needs to go up and down, you can see the rhythm immediately. People who have no sense of rhythm can't cope with the undulating terrain and will run with their hands and feet tied.
As long as you let the athletes run a cross-country runway that needs to go up and down, you can see the rhythm immediately. Remember to run at a steady speed. Don't worry about maintaining a certain speed for Wednesday's speed practice and Saturday's long-distance running. Pay more attention to "rhythm" than time On the other hand, if you are aware of the speed, you can slowly master the rhythm of running 5 minutes per kilometer or 4 minutes and 30 seconds per kilometer.
Top athletes can master the speed of running 1 lap within plus or minus 1 second. If it is "72 seconds", it is 72 plus or minus 1 second. Even if it falls to 76 seconds, it can run plus or minus 1 second.
The reason why you can master the speed like this is because your body has memorized the rhythm of that speed. Once you grasp the speed, you just need to catch up with it at that rhythm. This is so important that players often say, "If you can't master the rhythm, it's over."
As long as you can run at a certain speed, you don't need to think too much about what you don't have, just run calmly. It is not an exaggeration to say that leisurely running can cultivate a sense of rhythm.
At first, just keep jogging calmly, and then you can master the sense of rhythm. The reason why the standard of jogging is time rather than distance is because "if you can jog at a certain speed, time will pass unconsciously" is the most ideal state.
Once you master the sense of rhythm, if the environment permits, you can do speed exercises on the track and field to let your body remember the rhythm of a circle of 400 meters. So long-distance running on the road will be no problem.
Do speed exercises on the track and field track to let the body remember the information of a 400-meter rhythm book ◎ The above article is taken from the book "The King of Citizen Runners: A Running Training Method for Hui You, the Boston Marathon Champion" written by Tsunami Seiichi and translated by Lai, which is characterized by an injury to high school in Sichuan, and can't run well every year. After graduation, I didn't become a professional runner, but became an office worker, using my spare time to train and compete on weekends and holidays. The best result of individual marathon ran for 2 hours and 08 minutes 14 seconds, ranking among the first-class elites in the world. Up to now, it has set a Guinness World Record, and accumulated 85 horse races in 2 hours and 20 minutes. He has also participated in two World Championships and one Olympic Games, so he is called "the strongest civil servant" or "citizen runner" in Japan and is an inspirational representative of runners. Because he was injured and a citizen runner, he used the exercise method in this book to regain his confidence and achievements. This exercise method is also suitable for ordinary runners.
Chuannei Training Method breaks the common sense of running: 1. Speed practice and long-distance running must maintain a fixed speed from beginning to end. 2. Focus on practicing only twice a week and jogging on other days to eliminate fatigue. 3. Reducing the amount of practice can set a new record. 4. Do 1000m or 2000m interval training directly instead of short-distance interval running. 5. Take part in competitions instead of focusing on training. 6. The interval between intervals should be shortened, so that the body and breathing can continue the next sprint before fully recovering. 7. It doesn't matter if you just jog for 30 minutes when you need to work on weekdays. 8. Long-distance running, keeping your knees elastic and protecting your knees is the key. 9. When practicing, the better you are, the less you should run hard, as long as you are full. It doesn't matter if you walk in the middle of 10. LSD, as long as you can walk slowly in three hours. ◎ For more information, please click here to publish the book "The King of Citizen Runners: The Running Training Method of Boston Marathon Champion Kawauchi Hui You Breaking Common Sense".
Editor-in-Chief //Dama