The main reason is that half a horse is relatively faster than the whole horse, and it will be hard to run
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Guangzhou marathon and the association clearly stipulates that the marathon includes two items: the whole marathon and the half marathon
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In addition to the difference in distance between a half horse and a full horse, it also includes differences in physiological response, training methods, physical distribution, physical requirements, mileage accumulation and so on
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It’s better to try to touch the bottom and see how long and how far you can run at one time
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Provincial events shall be reported 60 days before the event
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Compared with the whole horse, many people will resist the half horse race
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After knowing your running distance, you can carry out targeted training to strengthen your physical condition
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The whole horse and half horse run at an intensity close to or lower than the anaerobic threshold for more than 1 hour, that is, reach the maximum exercise intensity under aerobic state
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There are essential differences in intensity, which will bring completely different feelings to runners
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Beyond this limit point, many runners may have metabolic disorders, oxidative stress and other reactions, which is commonly known as “hitting the wall”
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On July 26, the China Track and Field Association issued the opinions on Further Strengthening the safety supervision and service of track and field events
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Part of the content source: Gudong event –
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When can ordinary runners run the whole horse? At present, a more recognized consideration standard is to look at the individual running volume
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This also means that the previous cross-country race, 10K, 5K and mini run events shall not use the word marathon in the event name, and the events that can use the word marathon only include full marathon and semi marathon events
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In recent years, with the cancellation of Beijing marathon, Shanghai marathon, Xiamen marathon, Guangzhou marathon and other events, Shanghai marathon has entered the era of full marathon
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Some runners have always said that the marathon should be 42.195km, and other mileage is not a marathon in the real sense, Even there is a “contempt chain” of “half a horse is not a horse” in running circles
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There has been controversy about the “marathon” in the running circle
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Usually, the closing time of half a horse is about 3 hours, so the time goal of self-training can be set within 2 and a half hours, and the longest training time can reach 1 and a half hours
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This is also applicable to the transition from half horse to full horse
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It is suggested that runners make a long-term training plan in weekly units, running 3-5 times a week and training regularly
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Without consent, the word “marathon” shall not be used; 3
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After all, 42.195km looks much better than 21.0975km
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You must exercise your muscles and cardiopulmonary function first# How long will the accumulation of 05 runs last? In fact, there is no strict standard for the accumulation process of mileage, but many experienced runners agree with the concept of 1000 kilometers, and this is only a reference range
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At this time, running the whole horse will be relatively easy and safe
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There’s no need to go online
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The half marathon has also been officially clarified
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At this time, even if the half-way player takes out his own pace, it is not convincing
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The word “marathon” shall be used in standard distance (42.195km, 21.0975km), emerging cross-border events and ultra long distance running events
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If half marathon runners are despised again, they will no longer turn around to despise 10K runners and healthy runners, the despise chain will break and the running circle will be more harmonious
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Therefore, the half marathon sometimes needs more sufficient warm-up and quickly enter the competition state
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Every time the circle of friends is sent after the race, the medals of the half distance players are always covered by the medals of the whole distance players
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As long as you can keep running, distance and pace are not a problem
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This determines that its energy supply characteristics are similar, most of which are aerobic metabolism and only a few are anaerobic metabolism
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If it is only for half horse race, the general training distance does not need to run more than 22 kilometers
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And compared with the whole horse, the half horse’s pace will be faster, so generally, more training close to the competition speed will be added in the training
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But the main feature of the whole horse is that 30-35km is a limit point of body metabolism
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Generally, it starts a difficult process after 30 kilometers
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There are many cases where the whole horse despises the half horse
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Generally, the first five kilometers can be designated as warm-up running, while the half marathon only gives you about 2-3 kilometers of warm-up time, and then you need to enter the process of constant speed cruise immediately
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Half horses have higher requirements for anaerobic
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The uncomfortable point of half a horse usually occurs between 15-18 kilometers
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However, the whole horse and the half horse are not just the distance gap
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The name of “marathon” shall not be used indiscriminately
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Yangzhou half marathon, however, is the so-called, do not do to others what you don’t want
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The whole horse is not as simple as running two and a half horses together
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The whole horse can at least take its time in front
Those who claim that the half marathon is not a horse can really rest
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At this time, they should allocate their physical fitness according to expectations according to their physical condition, and know what speed they can run the rest of the distance# 04 physical requirements are separated by a mountain, between half a horse and the whole horse, and a mountain with physical limit, which is the real key problem
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The distance of the whole marathon is long
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As the most formal marathon project, the difficulty of full marathon is well known, and its training intensity and difficulty are also higher
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This doesn’t mean that you can’t run the whole horse if you don’t run more than 1000 kilometers, but it means that if you run enough for 1000 kilometers, your muscles and heart and lungs have been strong enough
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If your physical limit can only be maintained for one and a half horses, it is meaningless to have to calculate the time required by the whole horse
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Some time ago, Xiaobian saw a message
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The long-distance training is 16-18 kilometers
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Ensure long-distance jogging once a week and speed practice at least once# 03 the way of physical distribution is different
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The process of half a horse’s 5-15km is relatively easy
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Many full marathon runners think that half distance is not a marathon at all, but only a long distance
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Someone commented: “please don’t send a circle of friends if you run for half a horse.” This is not an example
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Generally, it can be arranged once or twice a week
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If a person runs half horses, 90% aerobic and 10% anaerobic, and the whole horse 95% aerobic and 5% anaerobic
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Suspend the certification of mountain and cross-country events; 2
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But as long as you give yourself enough time to prepare and choose your own training plan, unlocking the whole horse is definitely not a dream through continuous efforts! In fact, for the majority of runners, whether it’s a full marathon, a half marathon or even a mini run, it’s a healthy running sport
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If you don’t have a solid training foundation, the faster the pace during the race, the stronger the reaction will be
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The two are very different in running technology, physical strength, endurance and mentality: respecting distance is the first rule to improve from the half horse to the whole horse
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So the question is, what are the obvious differences between a half horse and a full horse? Xiao Bian will explain it to all runners today# 01 there is a difference in physiological response
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A runner ran for half a horse and basked in the circle of friends
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Runners only need to maintain a normal race pace, don’t accelerate too much, and avoid bursting themselves due to excessive physical exertion
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Although both are mainly aerobic metabolism, the amount of lactic acid produced by anaerobic metabolism in half horses is twice that of the whole horse, which puts forward higher requirements for lactic acid resistance and speed endurance# 02 the training methods are very different
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If an ordinary person who has never carried out professional sports training wants to run more than 40 kilometers in a limited time, it can not be achieved simply by will
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The key contents of the document are as follows: 1
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