Running training has four basic elements: endurance, strength, speed and rest.
keep patience
If running is regarded as a pyramid, the top events once or twice a year are its pyramid, and the endurance foundation is the tower foundation. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which will adversely affect our running. In fact, we can design our own running plan well, especially to lay a good foundation for endurance training every year.
force
With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.
No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are. Arms can keep their stride effectively because they move their legs rhythmically like metronomes.
Increase the strength of the upper arm through simple push-up exercises. Don't do push-ups too fast, pay attention to the width of your arms and strengthen your back, shoulders and arms. All these parts will play an important role in the final stage of long-distance running. Don't do too much at once, just do it four or five times at first, and then gradually increase the number with the increase of strength. The advantage of doing push-ups is to provide resistance with your own weight, 3 without investing in any facilities.
Another important muscle in running is the abdominal muscle. A weak and flabby abdomen means that in the final stage of long-distance running training and competition, your stride becomes smaller, your chest becomes smaller, and the total amount of air delivered to your abdomen decreases. In addition, due to the poor strength of abdominal muscles, it may involve the waist muscles opposite the abdomen. The solution is to do sit-ups regularly in a planned way. This exercise will exercise the muscles of the back, waist and abdomen. The simple way to integrate strengthening upper limb strength into daily running is to do it like doing exercise after running every day. At first, 10 sit-ups, 5 push-ups, 20 arms flexion and extension, increased to 12 sit-ups, 6 push-ups and 24 arms flexion and extension two weeks later.
Strengthen the running power as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run in the mountains. A regular mountain running plan will have a miraculous effect on daily running, especially on competition results. Mountain running can enhance the strength of runners' thighs, enhance the coordination of legs and enhance the coordination of the brain. It has a greater impact on older runners. According to the survey of Stanford University, the bone mineral density of the elderly who run mountains is much larger than that of the elderly who have not participated in training or participated in lack of stimulation training.
Training for mountain running can start slowly. First of all, when you are training for mountain running, you don't have to run steep mountains. If you run a steep mountain, the only thing you can do is climb it. For an ideal mountain run, the length of the mountain road is a quarter of a mile, and the slope of the mountain should not be too steep, so as to exercise the back pedal strength of the leg without making the muscles too nervous. Secondly, try to run up the hill. Because when you run downhill, the impact on your feet, ankles, knees and legs increases (about 4 to 5 times your weight). When running uphill, the impact will be much smaller, which is more conducive to strengthening the strength of the thigh and helping to stretch the achilles tendon. When you run down the hill, you should reduce your stride.
According to the effect of other series of mountain running, run once in the first week; In the second week, run twice. 8 to 10 weeks before you plan to participate in the race, effectively integrate mountain running into your weekly intensive training. Repeat 1 2 times a week to make mountain running occupy an equal proportion in daily and regular moderate-intensity training.
speed
For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down quickly from top to bottom; Take part in competitions, etc. Speed training is available to everyone, especially the elderly, because it maintains gait and good biomechanical structure of human body, which will gradually disappear with age. Many adults who don't run well think that they just adapt to jogging every mile 10 minute day after day, regardless of the intensity and speed of running, which is incorrect.
There are three ways to improve the speed:
1. Increase the stepping frequency.
3. Increase the stride.
3. Increase the step frequency and stride length.
The first method is better than the second method. The increase of stride will lead to excessive stride, which will cause some biomechanical problems and sports injuries.
Speed training, especially track and field, should be a step-by-step (painless) training to improve the pace frequency and stride length. Step by step is very important. Speed training in track and field is very important for developing speed sense, and it also provides an opportunity for improving running posture.
rest
Among the four elements of running, many runners have laid a good foundation in training endurance. Some runners coordinate their speed and endurance well. However, few runners take rest seriously. There is enough evidence to prove that rest is the most important factor among the four basic elements. Running has brought us many benefits, and these benefits are all paid by us. In running, this price is the repeated process that muscle tissue in the body is constantly destroyed and reorganized. Endless running will eventually lead to muscle injury. In running, we think that injury and overuse mean the same thing. And muscle tissue is stronger after rest than before.
In order to keep us healthy and run better, we need to follow some basic principles when running.
1. Run a few days less every week.
2. Use some low-intensity training every week instead of running 1 day or 2 days. For example, aerobic and sweating training on power bicycles.
3. incorporate some walking activities into your training.
There should be fewer games.
When you are ready to maintain your physical fitness without competition tasks, you should try to reduce the amount of exercise, maintain your grades and insist on reducing the amount of training.
6. Carry out deep tissue massage in a planned way.
7. Apply the same theory to your daily life. We should learn the art of rest and relaxation in our study and work, which is worth pursuing. By learning to rest and relax creatively, we can recover our body and mind and become stronger.