Pay attention to the wisdom run, help you run as light as a feather, run without injury
She is not only the brightest star of the Chinese delegation at the Winter Olympics, but also the brightest athlete in the entire Beijing Winter Olympics, she has attracted the attention of the world, and she is also very likely to become the best athlete in the Beijing Winter Olympics.
Needless to say, you should also guess who she is?
Gu Ailing.
At the age of 18, he participated in the Winter Olympics for the first time, and he did three sports, two gold and one silver, which was perfect.
In the freestyle ski U-shaped track skill final that ended on February 18, she won gold again! As Gu Ailing's best project, the first trip to the slide, Gu Ailing played every action perfectly, scoring a high score of 93.25 points.
On the second taxi, Gu Ailing completed 900+900, with an average height of 3 meters 6 and a maximum height of 3 meters 9! Scored a super high of 95.25 points!
Before the start of the third jump, because the score of the players who appeared before did not surpass Gu Ailing, she won the gold in advance! It's a ride.
The Winter Olympics are drawing to a close, what has she been through in the past two weeks?
Here's a list of them:
Six high-intensity and difficult competitions in six days, from freestyle ski jumping, to slope obstacle courses, to U-shaped venues, three sports attacked in all directions, gu Ailing became the "iron man" on the snow field;
In the slope obstacle course, she was running continuously at both ends of the competition training. In the morning, I participated in the slope obstacle course competition, and immediately rushed to the U-shaped field to train... ；
Because she did not have time to eat, she ate leek boxes and meat buns after the competition became a hot topic among public runners, and even sharp-eyed netizens found that Gu Ailing was flying in the sky with leek boxes;
Gu Ailing, who slid 95.50 points in the U-shaped field competition qualifier, did not see the fatigue brought to her by the continuous competition, she said that she was more tired in the past two days, but the words turned sharply: "Fortunately, I got up in the morning and had energy";
She even said: "I am the only athlete in freestyle skiing to reach the final of three events, and from the opening ceremony to today, I train every day and compete every day, without a day off..."
This continuous fighting spirit that is "more iron" than "Iron Man" makes us wonder what kind of energy this young general has in his body to withstand the double pressure of physical and psychological.
This article analyzes Gu Ailing from the perspective of training.
Diversify the movement from an early age
Coupled with running, it has a strong cardiorespiratory endurance
Before officially entering professional skiing, Gu Ailing's childhood had switched freely between multiple hobbies, and every day after school, she had to rotate to play football, dance ballet, and play piano, and the arrangement was so compact that there was almost no gap, so that she had the ability to concentrate on and do things efficiently in a limited time.
Running, of course, has also become one of Gu Ailing's longest participations. Gu Ailing once introduced that her favorite in the team is long-distance running, especially the California 5km Trail Running High School Championships in November every year is her preparation focus.
It was an intercollegiate team competition, held in Woodward Park in November 2018, where Ailing's school took first place in San Francisco and finished second in the california-wide team.
Gu Ailing ran 19 minutes and 19 seconds in that race, with an average pace of 352. As a 10th grade freshman, Gu Ailing's grades are second only to that of a sister in grade 12.
In addition, she will participate in some track races from 400 meters to 3200 meters according to the arrangement of the coach, as well as some 4×400 meters or 4×800 meters relays.
Gu Ailing said that she did not have formal training in junior high school, that is, she was active, entered the school team after entering the first year of high school, had a high level of coaching guidance and teammates to train together, so she fell crazy in love with running, especially intermittent training is very effective for her endurance improvement.
Gu Ailing's love for running, sometimes even in order to represent the school in running competitions, at the expense of giving up some international ski competitions.
In preparing for cross-country racing, her training system is rich and varied, and her typical weekly schedule includes:
Monday: 30 minutes of easy running, strength training and flexibility training;
Tuesday: Intermittent run. For example, 10 400 meters require 1 75 seconds and 1 minute interval. This is followed by some strength and flexibility training;
Wednesday: Strength training, 20 minutes of easy running;
Thursday: Long-distance running day. The team members run for 70-80 minutes according to the horizontal group, and her group can generally run about 16 kilometers, which translates to a pace of about 440 to 5 minutes;
Friday: Easy run or race;
Saturday: Match day or self-training;
Sunday: Closed
Someone once posted her track and field report card. When Gu Ailing was 15 years old in 2018, she had a time of 2:36.07 in the 800m, 5:31.98 in the 1600m, and 11:55.88 in the 3200m.
According to the mainland athlete level standard, the standard for women's 800 meters third level athletes is 2 minutes 38 seconds 00, which means that Gu Ailing already has the level of Chinese athletics women's 800 meters three level athletes when she is 15 years old.
Another person posted a video of her participating in a 24-kilometer charity run on the Internet. That run in the plateau at an altitude of 2000 meters, the temperature is about 0 degrees uphill and downhill, Gu Ailing ran from 4:00 a.m. to 06:05, ran 25 kilometers in 125 minutes, and there is an elevation and slope, it should be noted that she is not a professional middle-distance runner.
Gu Ailing said in an interview after winning the championship yesterday that if she is really a genius, genius only accounts for a very, very small part of her, more than 99% of it still comes from her efforts, she is always the first to go to the snow, the last to leave, she is always used to going to the gym to strengthen the strength, after shooting 8-10 hours of fashion magazines has been very late still have to go to the gym, because today has not completed training.
Gu Ailing specifically mentioned that he returned to China for training last summer. During her quarantine, she trains for four hours a day, and she herself runs a half marathon once a week, reaching a speed of 8 minutes per mile (1 mile and 1.61 kilometers), which means that the pace is 5 minutes per kilometer, which is definitely not slow for a skier in a skilled sport.
From the analysis of training, what does it mean that she is good at running for her to engage in skilled skiing?
This actually reflects the two fundamental roles of endurance:
One is the role of supporting long-term high-intensity training, and the other is the role of strong fatigue recovery.
The two fundamental roles of endurance
The so-called endurance includes at least four aspects of meaning:
● The ability to exercise for as long as possible at a certain intensity;
● The ability to exercise at the highest possible exercise intensity within a certain period of time;
● The ability of sports technology and tactics to maintain stable performance for a long time;
● The ability to quickly recover the load of the body;
It is precisely because Gu Ailing has loved running since she was a child and often runs, which makes her endurance foundation very solid, which gives her the ability to withstand high-intensity continuous learning and training;
Because good endurance is to make you better able to withstand continuous high-intensity homework, others study for two hours and get tired, and she may be able to learn for four hours without getting dizzy, others can train for 4 hours to be tired, she can train for 6 hours.
This is also an important reason why many people start running because of chronic fatigue syndrome for a long time, and after sticking to it for a period of time, they obviously become energetic.
Gu Ailing became the strongest endurance among the skill ski athletes, this "cross-border" ability is the only athlete to participate in the three sports of freestyle skiing skills at the Beijing Winter Olympics, not only super skill, endurance is also super strong, "I can continue to compete" has become the root of Gu Ailing's confidence.
In the Winter Olympics, there are no athletes who are close to Gu Ailing's technical level, of course, there are a large number, there are no weak people standing on the Olympic stage, but there are no people like Gu Ailing who casually brush a half horse and the results are not bad, it is estimated that she can not find a second person among the athletes in the participating projects.
Why Gu Ailing can compete continuously, strong endurance is a fundamental reason.
Some people may say that she is not engaged in endurance projects, but explosive power projects, which can be completed in a few seconds or ten seconds, and has nothing to do with endurance.
What kind of game is this? The Winter Olympics!
The top competition, that tension, that atmosphere, that level of competition, has not yet started the game, because of the tension, your physical strength has been consumed by 20%, so although she is indeed engaged in a skillful explosive power project, there is also a huge physical consumption;
The athletes look fine than the finish, but in fact, they are very tired physically and psychologically, and they just want to lie flat, and Gu Ailing even has the ability to train in other sports after the end of the game, which is definitely not a show.
So Gu Ailing said: "Because I know that the Olympics will definitely be like this (tired), of course, it is not easy, but I am also ready."
A lot of people feel tired, but I've been practicing running and endurance and it's been a big help to me. ”
Good endurance allows Gu Ailing to have
Faster body recovery and repair capacity
What's even more incredible is that she actually said: "I finish every day, after training, I will go for a run, go to the gym, massage and so on, so I will recover while training." And such a life, she does not feel at all a kind of "asceticism."
Who is this person? It is better than not seizing the rest after the race, but also going to run again, in fact, from the perspective of training, this reflects that Gu Ailing really understands training.
The run she runs after the race must not be a 500 pace run, but a relaxed jog, which is called motivation recovery;
This is like the marathon to the end of the end is not immediately stopped, but walked for ten minutes, this positive recovery can allow the body from the intense state to gradually return to a calm state, effectively avoid the body brakes, and through easy jogging can effectively remove the accumulation of lactic acid in the body, promote blood circulation, take away metabolic waste, and then cooperate with massage, you can make the body recover faster.
It is precisely because Gu Ailing has good endurance, her recovery is also faster than others, because endurance also has a big role, is to help the body recover fatigue faster, the same high-intensity training competition, other athletes after a night of sleep, may still have 10% of the fatigue has not been cleared, and she has been 100% full of blood resurrection, completely without the fatigue brought about by yesterday's training, which is what she said "I am more tired these two days, but the words turn, it is good to get up in the morning."
Therefore, from the story of Gu Ailing, we can clearly see how good endurance helps people better eliminate fatigue.
On the one hand, many people go to work for a day and feel that their bodies are about to be hollowed out, but in fact, this is essentially a manifestation of low cardiopulmonary endurance.
On the other hand, when people feel tired after work, lying flat is not the best way to recover, you can go for a run.
After running, you will feel refreshed, because the right amount of exercise itself also has the effect of eliminating fatigue, especially central nervous system fatigue.
Good and adequate sleep revived Gu Ailing with blood
On the one hand, Gu Ailing's good endurance makes her have a stronger physical recovery ability than other athletes, which is the role of excellent endurance itself, on the other hand, it is the topic that Gu Ailing, who is talked about by everyone, is particularly able to sleep.
Gu Ailing said: "From the age of 8 to 14, I always skied only on weekends. And the secret weapon I can do better than older, more professional athletes is to sleep ten hours a day, really ten hours a day. She even called her mom a "sleep cop" because she always stressed about sleeping well with her.
Gu Ailing's mother also said in the interview: "Her education for Gu Ailing is, first, to sleep more; second, to study more; third, to play more."
It is impossible to become an Olympic champion by sleeping alone, but an Olympic champion must be someone who is more unique in some aspects and better than others.
In studies of athlete fatigue, when athletes are asked about the main causes of their burnout or fatigue, sleep quality is often the first common issue they mention.
Although sleep is widely considered to be an indispensable method for recovering physical strength after training, and even some people think that it is the most effective means of recovery, it is interesting that after evaluating the sleep of competitive athletes, the results are very different from our imagination, and most athletes have poor sleep quality!
Poor sleep affects fatigue elimination, and excessive fatigue can also affect sleep quality, prompting fatigue accumulation.
And Gu Ailing has long insisted on adequate sleep, so continuous accumulation, she has become a person who can practice more than others, and she can "sleep", the two promote each other, because she can practice, she can sleep more, because she can sleep, she can practice more.
The treatment of sleep disorders mainly includes drug therapy and behavioral therapy, while exercise is an emerging treatment method in behavioral therapy, and most studies believe that exercise has a positive improvement effect on sleep;
For example, exercise can effectively shorten the time to fall asleep, increase the total sleep time, improve the quality of sleep, etc., the mechanism of exercise to improve sleep includes a slight heating up of the body after exercise, improve the function of the vagus nerve (the vagus nerve mainly plays an inhibitory role, promotes human sleep), regulates the changes of endocrine hormones such as cortisol and growth hormone, improves mood and so on.
And because she can sleep, she can effectively eliminate fatigue in sleep, and the next day, her energy is better, so she can practice more.
And a significant percentage of runners don't understand that high-quality sleep plays an important role in fatigue elimination, and more runners don't know how to get quality sleep?
Below we will give a detailed explanation of the overall characteristics of sleep and how to get quality sleep.
1. The total amount of sleep meets the standard
The most common advice for runners is to get 7 to 9 hours of sleep a day, but the actual situation varies from person to person.
In general, runners need more sleep after intensive training or under the stress of the event to promote rest and recovery.
Scott's research suggests that athletes should need 10 to 12 hours of sleep after 4 to 6 hours of training a day.
If he can maintain a waking state for a day after waking up, it means that he has received the sleep he needs fully, and it has become one of the criteria for judging whether sleep is sufficient.
If the morning pulse after waking up is significantly faster, and you yawn for days on this day and are in a bad state, then it means that you have not slept well the night before.
2. Regular sleep schedule and sleep habits
Try to stay at the same time of day to bed and get up. This can help form a regular sleep schedule, which in turn improves the quality of sleep.
Avoid bad sleep habits, like high-intensity mental work before going to bed. It is important for runners to create an environment that promotes good sleep. For example, it is relatively dark and the room temperature is low.
3. Avoid tension and anxiety before going to bed
Some runners may experience bedtime nervousness or anxiety, which may come from training, racing, or other reasons in their lives that are not related to sports.
Psychological suggestion relaxation is necessary to ensure that distractions are cleared before falling asleep. Close your eyes and focus on relaxing the muscles of the whole body, starting from the top of your head and gradually moving down to your forehead, face, neck, back, abdomen, stomach, legs to your feet;
At the same time, control your breathing, slowing down and deepening your breathing speed while reusing keywords such as calm, self-confidence, relaxation, and concentration.
How to get quality sleep
1. Maintain regular bedtime and wake-up schedule;
2. If you can't fall asleep within 15 minutes, get up and make it easy to do something monotonous;
3. Avoid caffeine, alcohol and nicotine before going to bed;
4. Avoid watching TV in bed, mobile phone, eating, working or reading;
5. Pay attention to the intake of food and drinks before going to bed, that is, do not eat too much before going to bed;
6. Appropriate nap (30 minutes, avoid going to bed in the evening);
7. Maintain a sleeping room temperature (below 18 degrees), the feeling of cold will tell the body that it should start sleeping
8. Avoid extreme fatigue, sleep in a state of extreme fatigue is worse;
Gu Ailing's successful training logic
brief summary
Gu Ailing's success has countless interpretations, from the perspective of training, Gu Ailing has loved running since childhood, insisted on running sports, thus laying a solid foundation of endurance, good endurance makes her more able to practice than others, recovery faster, plus she attaches great importance to sleep, her recovery is particularly good, which is an important training reason why she has always participated in three competitions with full energy and has won.
Run, because good cardiopulmonary endurance is the fifth major vital sign besides pulse, body temperature, blood pressure, and breathing, and don't forget to get a good night's sleep.
Sleep well to practice well, Gu Ailing perfectly interpreted this truth!
# Topic discussion
Tell me what other reasons do you think are behind Gu Ailing's success?