The most important thing is that in each stage of the training plan, the runner should abide by the principle of muscle strength training and fully prepare for the competition goal
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Although these coaches are not scientists, they have made remarkable achievements in running and training
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Finally, anaerobic training (relying on the oxygen that already exists in the body) will make the runners finish the whole race with skilled running skills when facing the long distance race, but anaerobic training is not suitable for novice runners
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Let’s put aside the prejudice for the time being
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The VO2max of human body can be known from the state before heart fatigue or muscle fatigue
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However, in order to improve the ability and plan the related training, we should first complete the easy, aerobic or long-term recovery running training, as well as the threshold training of specific goals, and then carry out the maximal oxygen uptake training
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heart and lung) and a “chassis” strengthened by muscle strength training after completing the training
Many sports physiologists believe that VO2max and training methods based on it are the most important elements in all training programs
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The so-called VO2max refers to the limit value of the human body when the amount of exercise reaches the maximum or fatigue state (please refer to figure 2.5), and the runner can get the data (including the original number and the number after the body adapts) through various tests and exercise patterns that consume physical strength
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Thus, the improvement of running ability can be quantified and converted into data
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Since each stage of the training plan is based on the previous completed training, the training results of each stage can be converted into accurate data
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In addition, muscle strength training must be able to completely strengthen the runner’s muscle strength
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It is worth noting that VO2max training must be adopted at an appropriate time in order for runners to benefit from training completely
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At this time, the focus of training is to strengthen the muscle endurance of the human body
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This article is excerpted from “running immobile system training”, authorized by the people’s Posts and Telecommunications Publishing House.
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After understanding the condition of human cardiopulmonary system, we can know the limit value of fatigue state (according to the heartbeat condition) and the longest running distance that the human body can load
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The muscle strength training adopted by the runners at this stage must have a perfect training plan, which should not only include practical sports, but also help the runners to achieve the goal set by the competition
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This training will strongly stimulate the muscle parts of the movement, and moderate rest can help the runner adapt to this situation, so in this stage, rest is very important for the runner
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But some new generation coaches have many doubts about this view
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In fact, this type of training method has multiple goals, because in the case of faster speed, the human body’s muscles must be fully contracted, and rapid muscle contraction can enhance the coordination of the nervous system, so this kind of training method can further help the nerves and muscles
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Experiments show that 30-65% VO2max intensity training is the most effective to improve the fat metabolism rate
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The most important thing is that the cardiovascular and cardiopulmonary systems must be very efficient in delivering oxygen rich blood to the muscles of all parts of the human body, and take away the by-products of sugar decomposition
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In fact, VO2max based exercise is a very effective training tool for improving running ability, which will affect the training after the ability is improved
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However, the training content of VO2max should be adjusted according to the runner’s physical condition
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In the process of training based on maximum oxygen uptake, the system of all parts of the human body must operate under intense dynamic conditions at the same time, so this training method is a very powerful training tool
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This kind of plan may achieve short-term success, but in the long run it will lead to sports injury or excessive fatigue
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Runners should not think that it is the best training plan to keep on strenuous training without rest and take part in many competitions
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These training stages will form a chain reaction with the training results
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Finally, because the training plan is formulated according to the heart and lung system of the runner, the runner will perform better in the competition because of an improved “engine” (i.e
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Although some athletes will adjust the order of sports events, they will carry out training related to VO2max at the early stage of training, so they have excellent performance
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When the runner’s physical condition meets the above conditions, then he can carry out the exercise related to VO2max and start a short but intensive training
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For a runner who is preparing to participate in the 5000 meter race and is undergoing training, because he focuses on the improvement of running speed, he will continue to carry out threshold training, and complete the training in a low frequency and high weight way for the thigh, body center point and upper body trunk
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Although in the process of exercise, runners do not have to exhaust their physical strength to cause physical fatigue, as long as the heart rate can reach the same level as the maximum oxygen uptake in 3-5 minutes, but at the end of the training, runners usually feel tired
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For example, a marathon runner who has a strong core part will repeatedly carry out 12 times of training for the core part, respectively aiming at the muscles of the abdomen and lower back, and carry out relevant exercises in an equal proportion, so as to ensure that the muscle strength of the two parts is in a balanced state
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Since the maximum heart rate is equal to the maximum oxygen uptake, as long as the maximum oxygen uptake of the runner is obtained, the heart rate based training can be started immediately, but at this time, we must carefully choose the training suitable for our own level
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