He not only led a large number of high-level athletes, but also helped many ordinary people become high-level runners.
01 Take advantage of advantages and focus on disadvantages.
Generally, if you train for a long time, running is not advisable when you feel uncomfortable.
04 Make adjustments at any time.
Therefore, it is important to set smaller and easier to achieve halfway goals.
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The Life Times (search “LT0385” in WeChat to follow) interviewed experts and systematically introduced the running rules of this American running coach to help you run more efficiently every step.
The world’s top running coaches may not teach an ordinary person well: because it is difficult for them to summarize their training methods and experience for ordinary runners.
â–² Editor of this issue: Zhang Jie, wait a moment.
If you try your best to implement your plan, but are overtaken by several other peers who are not as good as you, you should learn to accept the facts and reflect to see if you want to improve your exercise plan.
Quantitative change can be qualitative change.
10.
A good meal or a good sleep will not help training if you often eat well and sleep poorly.
Be sure of your efforts.
If you feel bad or tired, think about your goal more, and also tell yourself that you are making progress and accumulating useful experience.
Usually, it’s unwise to run too fast at first.
If other people follow the runner who is too fast, it will be more stressful for them, and they will often fall faster than the runner.
Runners should stop immediately in the face of pain, rather than finish it with pain.
For ordinary runners, Daniels summarized 10 golden rules of running.
If you maintain a constant speed in training, even if the first half is fast, it is only faster, and the second half is only a little slower, you can also achieve better results.
05 It is important to set long, medium and short term goals and set long-term goals, but it may take a long time to achieve them.
Runners should spend a lot of training time to improve their weaknesses and make full use of their advantages.
The training should be flexible.
He was Daniels.
The runners should adjust the training according to the situation at any time, such as changing the training to adapt to abnormal weather.
08 It is not always easy and interesting to say to yourself that “I am making progress” training.
For example, a runner who feels weak in speed but has strong endurance should spend more time improving speed and intersperse endurance training.
However, some runners cannot reach a very high level of maximum oxygen uptake, but they have excellent running posture, so they have excellent running mechanics performance, which means that they can run more easily at the same speed.
02 When you see your “good” in running, you will encounter all kinds of difficulties, such as running too tired, running pain, don’t let yourself stay in the negative, try to find positive factors, and give yourself positive suggestions.
It is suggested to relax and stop training at this time instead of completing the exercise in a struggle.
If you continue to feel unwell, or the pain is not healed for a long time, you should seek professional advice from a doctor immediately.
Don’t run too fast in the first half of 07.
09 Eating, sleeping, resting and nutrition are part of training, and regular life is crucial for runners.
It is recommended that runners set a realistic short-term goal, which can be achieved through efforts, rather than unrealistic.
06 The runners who focus on their own plan need to learn to focus on what they are doing, instead of spending too much time imitating or caring about other partners in the running group.
Dai Jiansong, director of the Sports Rehabilitation Department of the Nanjing Institute of Sports and Health, was called the “best running coach in the world”.
Jack Daniels, the modern pentathlon medal winner of the two Olympic Games, is a world-famous coach, sports scientist and running instructor.
If it is achieved, it will gradually increase the target difficulty.
If you eat well and sleep well at ordinary times, and occasionally you don’t eat well or have a good rest, it will not have a negative impact on training.
If it is an accident to run poorly during training, it must be the result of your efforts to run well.
Even the world record holders and Olympic champions occasionally drop out or perform poorly.
Some runners are born with ideal muscle fiber types, such as a high proportion of slow muscle fiber, so they have the potential advantage of increasing the maximum oxygen uptake (the maximum oxygen uptake is the standard indicator for evaluating endurance).
The more pain, the more training, the more pain.
An American coach is an exception.
Some runners run too fast in the first half and lose too much speed in the second half, and the final speed will be quite slow.
For example, if you feel that you are not running well after training, don’t feel that you are bad, but find some good aspects, such as “I am not running well today, but the pace control is good.” 03 It is not advisable to persist with illness.
If you plan to exercise on Monday, and it is rainy or windy on Monday, and the weather is expected to be much better on Tuesday, you can postpone the exercise on Monday to Tuesday, but you can do some strength training indoors on Monday.