The world's "best running coach", giving ordinary runners 10 golden rules

The world's top running coaches may not be able to teach an ordinary person: because it is difficult for them to summarize their training methods and experiences and give reference to ordinary runners.

An exception is an American coach who not only leads a large number of high-level athletes, but also helps many ordinary people become high-end runners.

"Life Times" (search for "LT0385" in WeChat to follow) interviewed experts to systematically introduce the running rules of this American running coach to help you run more efficiently at every step.

Experts interviewed

Dai Jiansong, director of the Department of Sports Rehabilitation, School of Sports And Health, Nanjing University of Physical Education

This special running instructor has been called "the best running coach in the world", and he is Daniels.

Jack Daniels, two-time Olympic modern pentathlon medalist, world-renowned coach, sports scientist and running coach.

For ordinary runners, Daniels summed up 10 golden rules of running.

01

Take advantage of the advantages and specialize in the disadvantages

Some runners are born with the ideal type of muscle fiber, such as having a higher proportion of slow muscle fibers, which gives them the potential advantage of increasing VO2 max (VO2 max is the standard measure of endurance).

Some runners have difficulty reaching a very high vokeh maximum, but they have excellent running posture and therefore excellent running mechanics, which means that they can run more easily at the same speed.

Runners should spend a lot of training time improving their weaknesses and making the most of their strengths. For example, a runner who feels weak in terms of speed but has strong endurance should spend more time increasing his speed, interspersed with endurance training.

02

See your own "good"

In the running will encounter a variety of difficulties, such as running too tired, running and running pain, do not let yourself stay on the negative side, try to find positive factors, and give yourself positive hints.

For example, if you feel like you're not running well after training, don't feel bad, but find some good aspects, such as "I didn't run well today, but the cadence control is good." ”

03

It is not advisable to persist with illness

Even world record holders and Olympic champions have occasionally withdrawn or underperformed. Usually, if the training time is relatively long, running is not advisable in the case of feeling uncomfortable.

It is advisable to relax and stop training instead of completing the exercise in the midst of struggle.

Runners should stop facing injuries immediately, rather than endure the pain to complete, the more painful the consequences of practicing are often more and more painful. If you continue to feel unwell, or if your injury persists, you should seek professional advice from your doctor immediately.

04

Make adjustments at any time, and train flexibly

Mass runners should always adjust their training according to the situation, such as changing the training to adapt to abnormal weather.

If you're planning a workout on a Monday and it's raining or windy on Monday and you expect a lot better weather on Tuesday, postpone Monday's workout to Tuesday, but you can do some strength training indoors on Monday.

05

Set long-term, medium-term, and short-term goals

Setting long-term goals is important, but it can take a long time to achieve, so it's crucial to set smaller, more achievable halfway goals.

It is recommended that runners set an actual short-term goal that can be achieved through hard work, not unrealistic. If achieved, gradually increase the difficulty of the target.

06

Focus on your own plans

Runners need to learn to focus on what they're doing and not spend too much time imitating or caring about other fellow runners in the group.

If you're trying your best to execute your plan and are overtaken by several other peers who aren't as well trained as you, learn to accept the facts and reflect on whether you want to improve your exercise plan.

07

Don't run too fast for the first half

Often, it is unwise to run too fast in the beginning. Some runners run too fast in the first half and drop too much in the second half, and the final speed will be quite slow.

If everyone else follows the runner who is too fast, it is more stressful for them and tends to drop faster than the runner.

If you maintain a uniform speed in training, even if the first half is fast, just a little faster, and the second half of the speed is only a little, you can achieve better results.

08

Say to yourself, "I'm improving."

Training will not always be easy and fun, if you feel not good or tired, think more about your goals, but also tell yourself that you are making progress, accumulating useful experience, quantitative change can be qualitative change.

09

Eat well and sleep well

Rest and nutrition are part of training, and a regular life is essential for runners.

If you usually eat well and sleep well, occasionally do not eat well or do not rest well, it will not have a negative impact on training.

If you often eat badly and sleep insufficiently, a good meal or a good night's sleep will not help the training.

10

Affirm your efforts

If running badly during training is an accident, then running well must be the result of hard work. ▲

Editor: Jie Zhang

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