Interval running is famous for its high intensity, and tiredness is one of the core characteristics of interval running.
In the eyes of runners, it is synonymous with “advanced training” and “difficult training”, so what is interval running? How to do interval running training? The following content will answer for you in detail.
But on the contrary, if the maximum oxygen uptake intensity is not reached or exceeded, it is not interval running training.
This is the so-called “bottleneck period”, which also reminds us that we should change our training methods.
The reason why interval running is more tired is that when training with maximum oxygen uptake intensity, the body mainly supplies energy by anaerobic glycolysis.
Although you are very tired, the speed is not as fast as the first one or two groups.
The truly scientific interval running standard interval running generally needs to reach 90% ~ 100% of the maximum heart rate.
The standard requirements of truly scientific interval running are as follows.
This is a wrong training mode aiming at one-sided pursuit of tiredness.
A good training mode is that each group of training can be stable at the maximum oxygen uptake level and the pace can not fall off.
Interval running is not that the faster the speed, the better the running effect.
● each group can reach the maximum oxygen uptake intensity.
The training mode of multiple groups of 500 ~ 1000 meters is the most commonly used mode of interval running.
During interval running, you can basically reach the maximum oxygen uptake, which means that during interval running, you must reach the intensity corresponding to the maximum oxygen uptake in order to achieve the best results.
After a period of training, his endurance will improve with the increase of running time and amount.
Comparison between good training mode and bad training mode interval running training usually adopts multiple groups of 500 ~ 1000m training mode.
Only by finding a suitable interval running pace and training step by step, can we scientifically and effectively improve the running speed and achieve the goal of Pb.
Maximum oxygen uptake (VO ν max) refers to the amount of oxygen that the human body can absorb per minute when the lung function and the ability of muscles to use oxygen reach their limit level during long-term vigorous exercise with a large number of muscles.
At the beginning of running, Xiaobai often has poor endurance.
Beyond this speed, one-sided pursuit of speed, in fact, this is to turn interval running training into sprint training.
A good interval training mode is shown in the figure below.
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The above content comes from the “no injury running method 2”, which is authorized by the people’s post and Telecommunications Publishing House to release interactive welfare activity gifts: no injury running method 2, vest line efficient training manual, elastic band training guide version 3, participation form: the top three in the text are ranked in the top three, and the books are obtained in turn.
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That’s all for today’s sharing! The above content comes from teacher Dai Jiansong’s book “no injury running method 2: running technology optimization and training improvement”.
Oxygen uptake increases during training and decreases during intermittent rest.
When the speed drops, the oxygen uptake level naturally decreases.
The essence of interval running the essence of interval running is to train with the maximum oxygen uptake intensity.
Interval running has always been the training secret of elite runners, and it is also the training method commonly used by mature runners.
(Interactive benefits at the end of the article) if you want to continuously improve your endurance and achieve Pb, interval running is the best choice.
Interval running only requires you to train with the maximum oxygen uptake intensity.
The first two groups can indeed reach the maximum oxygen uptake, but the heart rate of the latter groups has no time to recover due to excessive fatigue.
● very tired but able to bear, without vomiting or complete exhaustion.
To understand the best pace of their interval running, runners should find a suitable interval running pace according to their current marathon performance or future marathon Pb performance, instead of blindly seeking speed in interval running without considering their actual ability.
In addition to the interval running training shared in the article, there are more training methods for marathon in the book.
● do not lose speed, and the completion time of each group is the same.
Once the blood lactate concentration rises sharply, it is difficult to decline, resulting in the accumulation of blood lactate, resulting in obvious speed loss.
The horizontal axis represents the time and the vertical axis represents the oxygen uptake level during interval training.
The ratio of training and rest time of each group should be 1:1.
However, if we maintain the previous training methods and amount, our running ability will stagnate.
● the interval time is the same, and the rest time will not be extended due to failure to recover when completing the following groups.
When the rate of lactic acid production in the body is faster than the rate of clearance, it will accumulate in the body, making you feel tired quickly.
This is the fundamental reason why interval running training is very tired.
For the index that can be measured by the runner, the heart rate remains stable, and the heart rate does not decrease after completing the latter groups, but the heart rate is allowed to rise slightly after completing the latter groups, because the relationship between heart rate and intensity is no longer linear.
In this process, the anaerobic decomposition of sugar will produce lactic acid, which is an acidic substance.
If you want to find a suitable pace, you can refer to the following table.
What is interval running? Interval running is a way of running fast for a while, taking a rest, then running, then resting, and constantly cycling.
The poor intermittent running training mode can be seen from the figure below.
The training duration of each group shall be controlled within 3 ~ 5 minutes.