Marathon, road race information, first stop race information, publicity, running knowledge in the marathon field, most of the runners are weak in the second half of the race, and their speed drops obviously
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Only a small number of runners can maintain a steady speed, and some of them are even faster in the second half than in the first half
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For most runners who lose speed, what is the reason? Now let’s take a look at the causes of speed drop: first, insufficient running, no LSD training before the race
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Most normal runners run two or three hundred kilometers a month, and most of them usually run one or two hundred kilometers or less, so it’s not surprising that they lose speed in the second half of the marathon
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Generally speaking, it takes 2-3 months to prepare for a marathon
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During this period, you need to run at least a few more than 30 kilometers of LSD training
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Speed is the speed of a marathon
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It can be increased or decreased by a few seconds! The second point: the match speed is not well controlled and the supply is unreasonable
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In the whole process of running a marathon, it is normal for most amateurs to run fast first and then slow down
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Some runners think that the whole marathon is run at a constant speed, but this is not the case
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In the whole process of the whole horse, the speed changes slightly, not at a constant speed! But it’s not like running hard at the beginning
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It’s all based on the speed and amount of running in preparation for the race! Replenishment during the competition is very important: in general, there is replenishment from 5km
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From the first stop, replenish water appropriately
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Don’t wait to feel thirsty to replenish water
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We should make up for every station, drink station more and water station less
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Each station to fill a small amount, do not drink too much at a time! Salt pills and energy glue should also be supplied appropriately
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The third point: insufficient preparation before the game
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There are many factors to be considered in pre match preparation, such as state adjustment, diet, sleep and so on
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Generally, the amount of running should be reduced gradually one week before the competition, and only one or two days before the competition should be easy
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Warm up and stretch before the marathon
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In terms of diet, protein, vegetables and fruits are the main food, while spicy and greasy food are the main food! It is very important to supplement glycogen on the day before the competition! Fourth, external factors
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The external factors include: the temperature conditions on the day of the competition, the route of the competition field, the on-the-spot play and other factors, which are unavoidable
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After half of the race, how to train to improve the speed? 1
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Stride practice: stride practice can help improve running posture and movement
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You can do this exercise at the beginning or after any training
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2
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Practice sprint: sprint helps to improve speed, stretch muscles and increase stride length
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If you want to improve speed, speed training is the key! 3
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Practice variable speed running: first warm up, gradually accelerate to a slightly hard state, then keep the speed, how long you want to run; then slow down and relax, and then speed up
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Variable speed running training can improve endurance
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There is a common variable speed running is: step type variable speed running, start to run at a slower speed, speed up at each stage
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The advantage of this training method is that the slow start helps to open the body completely, and it is not easy to get hurt when the activity is gradually accelerated
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At the same time, the fast running in the final stage can also improve the maximum oxygen uptake, so that the performance can be quickly improved
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This training method is especially suitable for the runners who are not old and want to improve their performance
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[the starting speed of this method should be slow in the early stage, and the speed should be uniform, not fast or slow, otherwise it is meaningless! 】4
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Interval running: the common ones are 400m interval running, 800m interval running, 1km interval running, etc
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Interval running is the most commonly used training method to improve speed
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Because of the high intensity of interval running, the requirements for cardiopulmonary function and strength of all parts are very high, so it needs a good training foundation
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Step by step, starting with small intensity interval exercises
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If you don’t have a certain body, don’t practice blindly
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It’s easy to get hurt! Before practicing interval running, we must warm up fully, and the first and second exercises should not run too fast
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The difference between each exercise should not be too big
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We should use 90% of our total ability instead of full strength
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Generally, the interval of 800 meters and 1 kilometer is the main time for runners
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The interval running should not be practiced too many times, usually once a week! 5
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LSD training: different people have different distances
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For example, the distance of junior runners is about ten kilometers
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A little bit of skill to about 20 km, strong runners to 30 + km
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The pace will be about 15-20 seconds slower than the best result of your marathon, but the intensity will gradually increase when it is close to the race period, approaching or even reaching the goal pace of the marathon
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In the case of flat road, it is best to float the speed up and down for no more than 10 seconds in order to train your ability of running at a constant speed in the competition
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6
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Core strength training: the general ways to practice core strength are: supine, push up, flat support, squat and so on (refer to other related introduction)
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Other running information is the most practical warm-up stretching movement, so that you can avoid the pain of running! How to prevent and deal with common running injuries? Read this one to understand! Only by breaking the bad running habits can we be considered as “healthy running”..
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