Marathon is a sport full of passion and energy, but passion alone does not necessarily lead to good results.
And the scientific training before the competition is the guarantee to achieve the goal.
Only by arranging the pre-race training reasonably can you have a perfect marathon trip, otherwise not only will you not have good results, but also cause short-term or permanent damage to the body.
So, what kind of training is reasonable?
01
Scientific training methods for half marathons and full marathons
"Scientific" training should be in line with the laws of human health, comprehensive and different from person to person. This training mainly includes:
- Special Foundation Stage:
Starting 60 days before the race, based on maximizing aerobic endurance levels, endurance runs at regular intervals and at a pace below or near the target time for the race.
The amount of exercise per week should be organically combined, the amount of exercise is large, medium and small, the amount of exercise is a breakthrough, the amount of exercise is aimed at maintaining, and the amount of exercise is small to help adjust.
- Special Enhancement Stage:
Throughout the year, the focus is on maximizing speed and endurance levels, and running at variable speed and interval runs at a pace higher than the target result.
- Portfolio Perfection Stage:
Improve the physical fitness of the whole Malaysia to improve the technology, physical fitness and injury prevention protection. The method is to weave together a variety of special exercises, continuously combine and cycle the connection, and take into account all parts of the body
- Special Speed Rhythm Training:
With 25-28 days to go, the pace is at or slightly above the target time, with a 6-4 minute gap.
02
Points to note during training
The training program is diverse and specific, the goal is clear, and it varies from person to person and time to time, in order to ensure health, pay attention to the following three aspects:
- Gradual
Marathon training must follow the rules of step-by-step, follow the training process from quantitative change to qualitative change, and must not be too casual, and should gradually increase the mileage of running.
Pace is important, but don't accelerate it casually, but let your cardio and muscles put on it little by little. Runners who have been training for a long time should adjust to a state of desire to run before the race.
In short, marathon training should gradually achieve a "spiral" improvement mode.
For half marathons, if you plan to train for 5 weeks before the race, it is recommended to raise the number of runs in week 3 to the highest point.
Since the goal is a half marathon, the amount of running at the beginning is far from enough. By the third week, the weekly running volume is calculated based on the amount of training done 2 to 3 times a week, and it is best to reach about 70 kilometers before it is scientific.
- Arrange your training load properly
Systematic exercise and gradually increasing the amount of exercise is the key to promoting health; the combination of large, medium and small exercise is the core of improving the level of exercise; and the reasonable connection of exercise or training exercise at each stage is the key.
The ultimate goal is to be in the best possible condition, both physically and mentally.
Everyone's athletic capacity is different, and it's not a good thing to be excited and rush to increase the amount, you can only run 10 kilometers, but you also run 20 kilometers with others, and you may end up running and getting injured.
- Special attention should be paid to
It is very unscientific to increase the amount before the game, and it is wise to reduce the amount of training and pay attention to rest.
At this time, runners only need to train half or even a third of their usual amount. And the running intensity should also be reduced, "For example, if you usually run for 5 minutes per kilometer, then the training before the race can reach about 6 minutes per kilometer."
03
Training pitfalls to avoid
- Repeat the same mode training.
This kind of training is wasteful, but very common. It is important to note here that don't fall into the trap of "practice makes perfect", running the same intensity and the same distance repeatedly, such as running 5km day after day, it can only maintain the performance, but not improve the level of exercise.
Once a runner has set a goal, he or she should stick to it, rather than blindly accelerating when he feels good on the spot, which will definitely outweigh the losses.
- Avoid overtraining.
The purpose of exercise training is to destroy the body tissues, and the body will rebuild the tissues after the destruction to make them stronger than before, but this reconstruction requires enough time, so rest should be arranged during the training, so as to maintain health.
- Blindly chasing pace.
For example, if you schedule a five-week training session, don't chase pace for the first three weeks, but focus on increasing your runs. Wait until the volume peaks, and then it's your turn to adjust the pace for the last two weeks, and the number of runs decreases accordingly.
In layman's terms, it means that the distance you run is slowly shortened, and the speed of running is slowly accelerated, until you start to adjust to rest a few days before the race, and this training method is the most effective.
"The closer you get to the game, the more you have to reduce the intensity and maintain a certain level of activity.
- Single training runs.
Running exercise should be comprehensive, so that the physical fitness can be comprehensively improved. Horse racing is a physically demanding sport, so the training must be comprehensive, including running training and strength training.
There are many forms of running training, such as rhythm running, long-distance endurance running, speed running, interval running, variable speed running, repetitive running, etc.
Long-distance endurance running is the most important success factor in horse running, and practicing well will ensure that you reach the finish line.
Strength training is mainly static strength training, including lower limb strength training and core strength training, which are indispensable for long-distance running.
With comprehensive exercise, the endurance and strength of all parts of the body, such as upper and lower limbs, abdominal and back muscles, extensor muscles, flexors, large muscle groups, small muscle groups, etc., such as muscle flexibility, speed, flexibility, etc., can be balanced and improve physical fitness.
The above content is compiled from Sina Running
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