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Hello everyone, I'm Uncle Jock, a no-name pawn who loves to run. The other day, I shared with you the story of running thirty kilometers with my teammates every weekend in the station, and some of my friends on duty will ask: Why has my heart rate not changed for several years, even higher than when I didn't run? Then it is very likely that this training has not been done - intermittent running.

As a training method commonly used by mature runners, intermittent running is synonymous with "difficult training" in the minds of runners;

As an effective training method to improve endurance performance, interval running has its irreplaceable and important role.

If you are just running fitness, then it doesn't matter whether you practice interval running or not, but if you want to continuously improve your endurance, constantly reduce your heart rate, and achieve PB in the marathon, then interval running has become an indispensable and important training content.

How many years of running does the heart rate not drop but increases? It is highly likely that this training was not done

The main town building ~

Intermittent running is known for its intensity, the training process is more arduous, it can even be said that it is very painful, the thought of practicing intermittent running is afraid, running to the heart and lungs are about to explode, the legs are filled with lead, the muscles are particularly sore and swollen There is an indescribable sense of pain, the degree of seconds is like a year, this is my real feeling for intermittent running.

The reason why intermittent running is more tiring is because when training at the intensity of voxigenation, the body is mainly energized by anaerobic glycolysis, in this process, the anaerobic decomposition of sugar produces lactic acid, which is an acidic substance; when it is produced in the body at a rate greater than the speed of clearance, it will accumulate in large quantities in the body, so that you quickly feel tired. This is the root cause of the tiredness of interval running training.

After running for a while, it is cool~

Because tiredness is one of the most core features of intermittent running, and runners are often able to resist and are not afraid of tiredness, some runners mistakenly believe that the more tired the intermittent running, the better, or the faster the better, this cognition is obviously wrong.

This not only reduces the training effect, but also artificially increases the risk of pain and injury, which is what it means to do more and more.

Why isn't intermittent running as fast as possible?

First, understand the essence of intermittent running: train at voxiometry intensity

The so-called voke maximum oxygen uptake refers to: the human body in a large number of muscle groups to participate in a long period of strenuous exercise, when the cardiopulmonary function and muscles to use oxygen to reach their own limit level, the amount of oxygen that can be taken up per minute is called maximal oxygen uptake (VO2max).

When you run intermittently, you can basically reach voke max, so the essence of interval running training is to train at voxi max intensity.

This also means that when running intermittently, you must reach the intensity corresponding to the voxiomers to achieve the best results, but on the other hand, the maximum voke uptake intensity is not reached, or even exceeds the maximum voke intensity, in fact, it is not intermittent running training, and there is no effect on the intensity, which is easy to understand;

But training that exceeds the voke max intensity will also be ineffective, and many runners will not take it for granted.

Isn't the more tired the better? Of course not!

What is VO2 max~

Second, the speed is too fast, resulting in the following groups of intermittent running speed is obvious, the training effect is greatly reduced

Interval running training usually uses multiple sets of 500-800 meters of training mode, intermittent running only requires you to train at the maximum oxygen uptake intensity, more than this speed, one-sided pursuit of fast, in fact, you will intermittent running training into sprint running (also known as repeated running) training;

And the speed is too fast, although your first group or the second group is done well, but the faster the speed, the faster the rate of glycolysis decomposition, the more obvious the accumulation of lactic acid, which will lead to insufficient heart rate drop during intermittent rest;

Stretch and replenish after running

At the same time, the blood lactate clearance is also insufficient, the heart rate of the next few groups further rises, and the blood lactate rises further, which is that you will obviously drop the speed, because you consume too much physical strength when running in the first one or two sets. At the beginning, I also rushed quickly in the front one or two sets, resulting in the back losing strength, either I didn't run enough sets, or I ran enough but the front and back paces were too far apart.

Although the next few groups of you ran very painfully, in fact, you did not run at your own VO2 intensity, but trained at a lower voxie intensity; if your training is for extreme pain as the training purpose, then congratulations, you have reached the goal; but if your plan is to increase your VO2 max, sorry, you completely missed the goal, becoming more painful, the less effective.

Group intermittent run~

The following horizontal coordinate represents the time, the vertical coordinate represents the oxygen uptake level during the interval running training, the oxygen uptake rises during each group of training, and the oxygen uptake decreases during the interval break; a good training mode is that each group of training can be stabilized at the maximum vokeh level and the pace is stable without dropping.

Good interval running training mode

Physical strength is evenly distributed, and training is efficient

And a wrong one-sided pursuit of tired training as the goal, as can be seen from the following figure, the first one or two groups can indeed reach the voX maximum, but the next few groups due to excessive fatigue, the heart rate is too late to recover;

Once the blood lactate rises violently, it is difficult to fall, resulting in more and more accumulation of blood lactate, resulting in obvious drops, the speed is dropped, and the oxygen uptake level naturally comes down, although you are very tired, but the speed is not enough to the first one or two groups.

Poor interval running training mode

The front is fast and the back is slow

My heart rate distribution map when I trained~

Third, the real scientific interval running standard is like this

● Intermittent running is generally 90% to 100% of the maximum heart rate

● The training time of each group is controlled between 3 and 5 minutes

● The ratio of training to rest time for each trip should be 1:1

● Multi-group distance of 500-800 meters is the most commonly used mode of intermittent running

Fourth, understand the pace corresponding to your voke maximum intensity

In addition to measuring whether they have reached the marathon pace with heart rate, runners can also choose the pace of interval running that suits them according to their marathon results;

Of course, this result should be the result of your all-out running horse, not the result of the experience and completion. Some runners may find that their 400 meters are running too fast, exceeding the pace corresponding to their marathon results.

Use your marathon results to find the right interval pace for you

The marathon end corresponds to the paceometer of the interval run~

V. The Truth of Yaso 800

The Yaso 800 was originally a training method named after Bart Yasso, a senior editor at Runner's World and an excellent runner himself, whose essence is intermittent running.

I ran 6 groups of 800 meters intermittent ~

The standard training of the Yaso 800 is as follows: taking 10 sets of 800 meters in the playground as an example, each group of 800 meters completes the same time, and the intergroup break time is the same as the completion of the 800 meters.

If you can complete the above standard training and how long it takes to complete each set of 800 meters, then the completion time of your final marathon is almost the same as that of 800 meters.

Of course, the units of the numbers here are not the same.

For example, if you complete each group of 800 meters in 3 minutes and 30 seconds, the final marathon performance will be 3 hours and 30 minutes; if the 800 meters per group is 3 minutes, then the full marathon performance will be 3 hours.

The reason why the Yaso 800 can predict marathon results is based on the fact that the time spent in each of the 10 groups is exactly the same as the rest time, there is no drop, or in order to achieve the same 800 time consuming time, the rest time is extended. If you don't meet this standard, you can't predict marathon results with the Yasso 800. The essence of the fully standard Yaso 800 training is to complete the interval run in a controlled manner, rather than a dead run, resulting in obvious drops in the next few sets and losing the meaning of training.

6. Summary

The idea that any training should be carried out step by step, blindly pursuing fast, and feeling that the faster the training, the better the effect, is completely wrong, that is reckless behavior, not scientific training. Of course, the premise of intermittent running is to have a certain training foundation, and the first contact with running is still based on aerobic training.

I am Uncle Jock, is a no-name who loves to run, welcome to leave a message to share the exchange of learning ~

The author declares that there is no interest in this article, and welcomes reasonable exchanges and harmonious discussions among value friends

How many years of running does the heart rate not drop but increases? It is highly likely that this training was not done