After a period of training, Megan finally understood how to work her hips correctly during running, and improved her half horse record by 2 minutes
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Now, she shares her “coach evaluation” and sums up what she has learned into seven lessons
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If the movement is out of shape, it is difficult to complete any uphill running practice, and uphill running practice can also correct the running posture
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To put it bluntly, each part of the body has its own division of labor
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Finally, Megan’s hip problem was successfully solved by practicing the daily strength training and stretching methods provided by the coach
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The picture above shows Megan’s breakfast before the game
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In this regard, RW training editor Megan has something to say
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When the compensation reaches a certain degree, pain occurs
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Before receiving coaching, Megan was using a 13 week marathon training program: running from the initial 40 kilometers a week to a maximum of 77 kilometers a week
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Some training methods are very effective, but if you always complete it according to the same standard, the physical and mental stimulation will gradually weaken
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During the 16 weeks before the marathon, the coach will guide her to an average of 64 kilometers per week
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For example: this week, long-distance jogging; the next week, with the planned marathon race pace to complete part of the distance in the long-distance training
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Sometimes even if you run your best, you still feel like you are not running well.
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After two unpleasant marathons, she gritted her teeth and hired a running coach
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However, Megan’s running coach said: if your goal is just to finish the race, there’s no problem doing so
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Megan is healthy at the start of the race
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Megan completed 19-22 kilometers of the 32 kilometers with his planned marathon pace
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To be sure, the coach advised Megan not to eat cereal the day before the marathon
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Lesson 1 don’t rush into training when you have pain
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In this year, Megan was mainly strengthening his physical foundation, and he also prepared for two marathons
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What you have to do is try to make them all perform their duties
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A few years ago, Megan had pain on the right side of his hip every time he ran
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Not only that, but the experience also made her say goodbye to unilateral hip pain, which has plagued her for many years
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Before that, Megan would eat a lot the day before the race, and then spend most of the morning of the race day queuing up in front of the mobile toilet And she eats mostly cereal
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Of course, in addition to giving up the grain diet temporarily, it is also necessary to drink enough water before the game
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Sometimes it’s an uphill sprint – a nightmare for many runners
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Many people will train according to the plan made on the Internet
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However, other people’s is not necessarily suitable for you, maybe you can’t stand it
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Lesson 4 don’t repeat the same training twice
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In order to solve the problem of unilateral hip pain, the running coach asked a chiropractor and physiotherapist to conduct an online evaluation on her, including: plate support, lateral plate and other basic movements that need to mobilize the right hip
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I believe that you will prefer this kind of long distance running with a little intermittence to two or three hours of constant jogging
All in all, Megan’s interval training is so diversified that she often sketches the training in her hands so as not to forget it
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Maybe your psychological defense will collapse before you are really out of strength
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This problem is common to many runners
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Megan’s coach regularly asks her to complete part of her training distance at lactate threshold speed (slightly faster than half horse pace to improve endurance) or intermittent running speed (about 1600 meters to improve speed and running efficiency)
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Megan adjusts her diet at 29km on the way to the marathon
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And changing the pace can also make you more enterprising
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You know, in the previous four years, she had passed it by several times
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The next day, Megan went to the toilet only twice before the game, instead of going to the toilet as often as before
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No matter how strict the plan is, there are times when it doesn’t work
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The gym coach advised her to stop strength training and stretch more, but it didn’t work; the physiotherapist said she should stop stretching and do strength training It still doesn’t work
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At the beginning of the week, the coach will give Megan a seven day training schedule
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However, the body’s compensatory capacity is limited
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Even if you don’t hire a professional coach, you can optimize the training according to her experience and strive for good results
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With careful preparation and the help of the coach, she not only completed the stage of the most intensive training in a good condition, but also didn’t have the weariness of running that she had before
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In addition, another advantage of uphill running is to improve her running posture
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Megan’s training record lesson 5 don’t slow down if you have a time goal
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The final conclusion is: there are weak links in Megan’s hip and core, especially in the right side of the body; and the muscles near the right hip are tense
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Training with coaches seems to be the “privilege” of professional athletes who depend on their performance
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Lesson 3 strength is not exclusive to sprinters
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The coach’s reply is: “the purpose of training such as uphill sprint is not to simply practice speed, but more importantly to improve the ability to mobilize more muscle fibers to maintain movement when fatigue occurs in training or competition.” Megan runs uphill in the park near her home
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With different speed to complete different exercises, in order to continuously improve the ability
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Finally, Megan chose other forms of carbohydrate food, such as potatoes, bananas, rice cakes and so on
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The goal is to make the body and mind get used to running at this speed, and to have the confidence to run the marathon at this pace
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In other words, Megan’s problem is actually caused by the weakness of some parts, which leads to the muscle compensation of other parts
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Lesson 2 the basis of physical fitness is the key
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Almost every marathon training plan includes a long-distance jog once a week, and it is required to finish at a speed slower than the target full marathon pace
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The result of Lesson 7 should not be the only source of happiness
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We should know that many people can’t bear too much cereal; some people are allergic to gluten and Fructan in grains, some people can eat normally, but eating too much will cause problems
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Even though the training plan “starts from a low level”, the rapidly increasing weekly training volume still makes her feel difficult
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But if you want to make some breakthroughs, it’s important to make the right changes
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Megan’s running coach has a different view on this
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It’s absolutely a small probability event
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Megan’s uphill running training is: first complete 10-20 seconds uphill running, then 90 seconds walking / standing rest, and so on
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At first, Megan was skeptical
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Sometimes it’s necessary to finish the interval run set by time or distance
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Because sometimes it’s not “the more the better”, but “what is the minimum amount and intensity of training necessary for a runner to achieve his goal.” Megan crossed the finishing line of the marathon
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In her opinion, one of the keys to marathon training is to avoid extreme fatigue, wheezing and weak feet
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Every aspect of the day of the game is perfect
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Running posture and uphill running complement each other
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Given Megan’s injury history, the coach is very cautious about getting her to run more
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For us mortals, paying for things other than equipment and events registration is really a bit of a “meat ache”
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Part of her function is weak, leading to the right leg movement will cause acetabulum, hip joint fibrocartilage fatigue; overuse of these parts will make hip flexor more tense
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Megan finally qualified for the Boston Marathon after a year of professional running coaching at her own expense
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For example, if your gluteal muscles are not activated for a long time, the gluteal muscles that should push you forward and stabilize your pelvis during running will not be able to fully play their role; at this time, the muscles in other parts will have to work silently, and there will be “compensation”
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