To effectively improve the anti fatigue ability, first emphasize that “slow first and then fast” is not suitable for primary runners.
3.
This method is rarely used by public runners, that is, the principle of “slow first and then fast” in running training.
It is obviously difficult to do without some will quality.
Mature runners have better cardiopulmonary endurance and will not run with 100% strength in general training, so they are fully capable of increasing speed appropriately in the final stage.
1.
This kind of training is more difficult than.
It is entirely possible to make good use of this tone to achieve speed increase.
By speeding up in the final stage of running, you can redeploy and improve on the basis of reaching a certain working level of cardiopulmonary system, break the existing balance of cardiopulmonary system, so as to generate new strong stimulation and constantly exert variable load on the heart, which is very valuable for the improvement of cardiopulmonary function.
If mass runners want to make faster progress, they should pay more attention to details and refine the training.
Kipchaug has a video on YouTube of kipchaug, the king of marathon, The training course was held on August 28, 2018, that is, Kipchak was preparing for the Berlin Marathon in the second half of 2018.
Exercise your will and leave the most difficult training content at the end of training.
To further mobilize the heart and lungs and promote the improvement of endurance, the slow first and then fast training is to further stimulate the heart and lung system on the basis that the runner has reached a certain heart rate level, so as to further improve the heart rate and tap the potential.
“I train in my own way.
Elite athletes generally adopt the training method of slow first and then fast.
Runners will gradually adapt and get used to slow running.
2.
Improve the maximum speed of runners and eliminate the side effects of continuous jogging.
It is a multi group repetitive training at the marathon pace or slightly faster than the marathon pace, which can be understood as lactate threshold interval running.
This slow first and then fast training can help runners improve their anti fatigue ability, which can play an important role in preventing speed loss in the later stage of marathon.
It is under the action of devil training method that Yamashita has become Japan’s top women’s marathon runner with certain international competitiveness.
Kipchaug and his teammates conducted 15 groups of 1000 meter interval runs, and the rest time between the groups was only 1 minute, 45 seconds to 2 minutes.
Of course, seeing that the training is coming to an end, the runner’s spirit will often feel more excited.
In terms of pace, if you run the whole horse at the pace of 3 minutes and 20 seconds, with the ability of one mountain Ma Xu, it is not difficult to run several 5Ks at this speed in normal training, but it is not difficult to complete eight in succession, and the latter two still need to pace faster.
According to the theory of stimulus response adaptation, if the training is always one mode, the function of the runner’s cardiopulmonary system will stagnate due to adaptation and cannot be further improved.
At this time, if we want the body to exercise at other intensity or mode, there will be the embarrassment that the nerves can’t effectively control the muscles, which shows that we can’t be fast when running, I can’t slow down if I want to.
As an Olympic marathon runner, I want to do some cool things,” she said.
Stimulate the nerves and muscles to avoid too single action mode.
It requires you to overcome your physical and psychological inertia when you are tired.
In the last 2 1000 meters, you can speed up the pace to 3:30-3:45 pace.
Yamamatsu, a sister of the Japanese marathon, and yamamatsu won the eighth place in the Tokyo Olympic Games.
If you want to go to the next level, you need higher quality training.
Because slow first and then fast is to make the runner feel a little tired, but also overcome fatigue and achieve speed increase, which will undoubtedly further mobilize and give play to the runner’s potential, and the development of potential is the key measure for the runner to overcome the bottleneck in the bottleneck stage.
Long term jogging will increase the activity of enzymes closely related to oxidation function, while the activity of glycolysis and phosphorylation energy supply enzymes related to speed will be reduced.
What are the benefits of running “slow before fast”? 1.
They are trained at the high altitude base of Albuquerque in the United States.
The middle distance interval training with large amount of exercise and high intensity carried out by Yishan Mashu is neither a classic interval running training of no more than 3-5 minutes in the strict sense, nor LSD training.
At that time, it was about a month away from the Berlin Marathon, which first reflected the periodic training theory that the closer to the race, the more prominent the training intensity and appropriately reduce the amount of training.
With the continuous maturity of mass runners, many runners have done very well in systematic training, accumulating running volume, paying attention to the comprehensive application of different running training methods such as LSD and interval running.
4.
One of the main training methods used in Yishan Mayu’s peacetime training is 8 groups × 5000 meters, she will run the first six at a speed of 3:20 / km, and then finish the last two at a faster speed.
She has made remarkable progress in recent years.
As we all know, kipchaug broke the marathon world record with a score of 2:01:39 in the 2018 Berlin Marathon.
For example, in your 15km LSD training, if you use the 5:00 pace in the first 13km, you can speed up the pace to 4:45-4:30 in the last 1-2km; Another example is the 8 groups of 1000 meter interval running.
2.
In the first 6 1000 meters, you use the 4:00 pace.
This method is more suitable for mature runners with a certain training foundation.
What is the principle of “slow first and then fast” means that mass runners should pay attention to accelerating in the last one or two kilometers or two groups of interval runs, that is, faster than before, whether in LSD training, daily medium distance routine training or interval running training.
Because at the end of running training, the runner’s cardiopulmonary system is relatively in the best stable state, and the acceleration at this time will make the cardiopulmonary system bear more load.
That is, in the final stage of running training, speed up and finish the training.
This interval time was shorter than the time they completed 1000 meters, rather than the interval run generally understood, and the completion time and interval rest time of each group generally reached 1:1..
At the end of running, appropriate acceleration is undoubtedly an exercise of will quality.
click ☝ Blue character, focusing on how smart running can improve endurance more scientifically and effectively, is a matter of great concern to mass runners.
Today’s method is not only an important detail of running training, but also a method widely used by many elite athletes and professional middle and long-distance running coaches in training.
If our body only exercises at a fixed rhythm and intensity, over time, the nerves and muscles adapt to this mode.
In addition to the above methods, what other measures can help the public achieve rapid and effective improvement of endurance? In fact, the methods are those.
Note that the speed increase here is not to let the runner sprint through the last kilometer or two, which is not realistic, but to let the runner appropriately speed up the pace, further improve the heart rate and strive to reach his maximum heart rate.
5.
What does she rely on to achieve progress? In Japan’s MGC Olympic trials, she took the lead in the national record pace, but later slowed to sixth, but since then, she and her coach have focused their training on overcoming the speed loss in the second half of the marathon.
In the usual training, the slow and fast training is carried out first, so that the nerves often receive different stimuli, which can ensure the brain’s enough flexibility and plasticity.
At this time, the mobilization degree of fast muscle fibers that produce fast running in the body will become inefficient, which will have a great impact on the fastest speed.