Click [running is running] 👆 Run together! If you are preparing for a marathon for the first time, what kind of speed should you take? Here are four types

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Easy running: when running, you can easily communicate with the people next to you without interruption, and you can finish a complete sentence

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6 to 8 kilometers are easy to run

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LSD (long distance slow running): for the first time to participate in the marathon race

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Just like the principle of “every three into one”, 130% of them will grow with our training distance, which is the running method of LSD

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It’s usually the weekend to finish the longest distance

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Its speed measure is similar to easy running, and it can also chat with each other

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Click to read: 👉 How long is the long distance? How slow is slow running? Lactate threshold running: when running, you can communicate with people intermittently and “skip words” while running

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It won’t be very long

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The limit is about 6.4km

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The goal is for our bodies to fight against the lactic acid produced by anaerobic breathing, which can cause muscle soreness and hinder exercise

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Variable speed running: basically unable to communicate with others when running

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If corresponding to the speed of treadmill, easy running is about 6 ~ 7; lactate threshold is about 10; variable speed running is about 12

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Note that variable speed running is only used to improve performance, which is more suitable for experienced and mature runners

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If you’re running a marathon for the first time, all you need to do is run easy, LSD and part of the lactate threshold

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What kind of rhythm is most comfortable? A lot of people are distracted when running

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They rush up to catch up with the people in front, and then slow down

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At this time, what you are doing is a variable speed running, but it is not suitable for ordinary runners

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On the contrary, it will consume more energy, because the running posture is constantly changing, and the energy consumption of the body is also constantly changing

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In fact, for most runners, even running is the best

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As long as you can keep moving at a constant speed, it’s not a big problem to travel 10 kilometers

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And an ordinary person without training, even if there is no coach, as long as he keeps running at a constant speed, it’s not a big problem to go up to 6 kilometers

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It’s just like a car, which has the lowest fuel consumption at a constant speed of 90 km / h, and the slowest and fastest fuel consumption

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It’s the same with people

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They have the lowest energy consumption when they are moving at a constant speed

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So some people say, “marathon is a rhythmic sport.”

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Whoever can control his rhythm will win

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Even if you feel very good in a certain period, keep your speed

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If you feel uncomfortable or tired halfway, you’d better slow down and even run in place, but don’t stop

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It’s easy to breathe

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During running, exhaling is more important than inhaling

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All our tiredness is not due to too little oxygen, but too much carbon dioxide in our blood

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So when you feel very hard and out of breath, you can slow down, adjust your breathing and increase the number of exhalations

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This paper introduces two breathing methods of rapid carbon dioxide excretion, which are more effective than deep breathing: one inhalation and two exhalations: one inhalation and two exhalations through the nose, and then two exhalations through the mouth; (exhalation exhalation exhalation) two inhalation and two exhalations: two inhalation and two exhalations through the nose, and then two exhalations through the mouth

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(inhaling – inhaling – exhaling) as long as you breathe in this way, after the carbon dioxide in the blood is quickly discharged, the blood oxygen content will rise, and the body will soon recover from fatigue

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Some runners will also coordinate the frequency of running and breathing, and choose the rhythm of two or three steps with one breath, two or three steps with one breath according to their own situation, so as to avoid respiratory alkalosis caused by shallow and fast breathing

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Focusing on running is running

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The sports knowledge here only comes from the communication of professionals

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The reading of professional books is a comprehensive and accurate report of the author’s point of view

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