The best matching criterion of load and rest: after training, the body must be given enough rest before entering the next training.
During endurance training, the heart rate should be kept between 125-150, which is basically consistent with the 128-148 calculated by the previous method.
The critical value is not a constant value, but changes with the training.
Alternate between brisk endurance runs and variable speed runs every 14 days.
Today, let’s follow her to learn about scientific running methods! This article was published by Huayou @ Sesame and Helen in xiaopeanut writing plan.
Even those who learn to bully children always have a place for running in the essential physical exercise.
At that time, you are in the critical area of aerobic and anaerobic exercise.
I wonder if flower friends have noticed that at present, the most popular sports do not seem to be Golf and mountaineering, but running.
Recovery training after high-intensity training.
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For example, you can run a brisk speed endurance run every Friday and a significantly longer but slower endurance run every Sunday.
Staging and circulation criteria: exercise is a long-term process, which needs to be implemented in stages according to individual conditions.
I immediately adjusted the running plan and put it into practice.
On the contrary, if the stimulation is too strong, it will destroy the body structure and function.” 2.
3、 The types of running training can be divided into four categories: long-distance running method; Alternating method; Mountain running method; Game law.
Here’s a way to find the right medium load: slowly increase your running speed until you can clearly feel your breathing.
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If you run faster and need more oxygen, you may breathe every three steps, but you are still in the green aerobic area, the second critical point between aerobic and anaerobic exercise.
Changing the training load criteria: the changeable training stimulation can continuously update the training stimulation, so that the load process and regeneration process of various structures can be superimposed with each other more efficiently.
It seems that no matter what you do, you can’t do it recklessly.
In addition, pay attention to the precautions of different age groups, and never blindly copy other people’s plans.
In speed training, do enough before and after.
If you don’t have a coach, arm yourself with knowledge and be your own coach.
“Stimulation below the critical value will not have an effect.
30 minutes to 2 hours.
At the same time, we should also pay attention to the circularity of training and stick to it for a long time in order to ensure the stability of training effect.
If you exceed it too much, you will damage your body.
People can try to control the speed according to the rhythm between breathing and pace.
Speaking of these two books, I think the running Bible has more practical value.
2、 Choose the right speed.
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Increase the training load step by step: in the process of running training, it is best to increase the training stimulation intensity in the following order: first, increase the training frequency; Secondly, extend the duration of each training unit; Then shorten the rest time between training units; Finally, improve the speed of running training.
If you breathe every two steps, or even more, you’re already in the dark red anaerobic area, which only happens in the sprint stage of the race.
Warm up and slow down: warm up for 15 minutes and slow down for 10 minutes.
Breathing every four steps is a better situation.
Running too fast is the most common mistake.
These eight principles are mainly based on biological laws, but most of them are first discovered by coaches and athletes from practice: 1 Effective training stimulation criteria: exceed the critical value or even greatly exceed the critical value, but do not exceed it too much.
Stimulation slightly above the critical value can maintain physical fitness, and stimulation greatly beyond the critical value can promote the physiological structure to adapt to higher requirements.
It talks about the key points that should be paid attention to in running, and also specifically mentions the running training of teenagers.
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One day in October 2021, I suddenly wanted to take a step, but I unexpectedly found the fun of running.
After reading it, I really gained a lot.
Long distance running, regenerative running and long-distance jogging: the heart rate is below 70% of the maximum heart rate, for me, below 124.
As a result, the newborn calf, who was not afraid of tigers, was accidentally pulled at the end of December and stopped running for a week.
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Therefore, from November to December, it gradually changed from walking to jogging, and even shouted the heroic words of running 1000 kilometers in 2022.
(my heart rate should be kept between 128 and 148 during training) according to my age, my maximum heart rate is 178, and the anaerobic threshold of running training should be 151.
It should not be achieved overnight.
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She has read several books on running and gained a lot.
Hua you @ Sesame and Helen ， is a junior runner.
Review and durability criteria: if you want to achieve a high level of physical fitness and personal best results, you need to train for several consecutive years.
The amount of exercise should be dispersed to every day.
Enhance professional criteria: in order to enhance physical fitness and reduce the risk of sports injury, professional sports are necessary.
They are the basis of meaningful training plans or activities.
Criteria suitable for different individuals and age groups: the formulation of exercise plans is more individual oriented, and the plans are formulated according to different individual conditions.
Or determine the best load through heart rate: heart rate during training = 180 – age ± 10.
Ordinary long-distance running: the heart rate is 70% ~ 80% of the maximum heart rate, which is in the range of basic endurance..
Then run a little slower so you can find the right load in the green aerobic area.
It is best to systematically understand relevant knowledge in order to have a definite goal.
Here are some dry goods and experiences I recorded: first, there are eight training guidelines that are generally applicable now and in the future.
Running seems to have become the “standard” for successful people.
When the road is flat, there will be a rhythm between breathing and pace.
With lingering fear, he began to read “running cure” and “running Bible”.
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