When it comes to running, everyone says that you just need to put on your running shoes and go for a run outside the house. Slowly brush up the volume, and one day you will become a great god. Although the running industry also pays attention to "no pain, no gain", but is there really such a simple linear relationship between performance and running volume? Not really.
Some runners face bottlenecks where they run a lot and can never improve. There are also runners who are exhausted after increasing their running volume, but instead show a series of bad signs, making a mess of running, work, and life. Avoiding unnecessary junk runs and reducing unnecessary fatigue can make your training more effective with half the effort.
When it comes to "garbage running", you may be familiar with this word, but you may not know much about it, today I will explain to you the knowledge of "garbage running", I hope it will be of some help to the majority of runners~
What kind of run volume is called garbage run?
1. Unable to reach the target distance
Volume-based training aimed at improving the aerobic capacity of the runner. Runners who have already participated in marathons will be in a state of "self-adaptation" after reaching a certain level of training, and then do not change their training methods, increase their running volume, and increase their intensity, which is called "ineffective training".
2. Failure to achieve training intensity
Unlike aerobic training, anaerobic training aims to improve cardiopulmonary function, lactate metabolism and lactate resistance, so it must be stimulated with a certain training intensity. So interval running loses its meaning if it runs at a similar pace as a regular cardio class.
3. Untimely load training
Runners will sometimes encounter poor condition or recovery after a high-intensity race, and at this time, they should take a break, or low-intensity exercise to recover and adjust, but some people will choose to brace hard and train at high intensity. This is an unnecessary load on the body and increases the risk of breakdown or injury.
4. Redundant repetitive training
For many runners, redundant repetitive training is not necessary. For example, if you run the exact same interval twice in a row, not only does you not give your body enough time to recover, but the quality of your training is greatly reduced when your body does not have time to recover.
When preparing for a marathon, it is easy to run garbage
If you're running for exercise, not for marathons, there's no such thing as junk running, no matter how you run. Because in the case of running for a healthy run, you are allowed to run a little more, a little less, a little faster, and a little slower, and of course there is no junk running.
If you're aiming for a marathon and your training isn't right, it's possible to run in junk mode. This is because the distance of running a marathon is usually more than the amount of normal running. If you prepare for a marathon in an easy-to-follow way and run as much as you want, then you may end up running with time and not achieving results.
1. Never do long-distance training
If you're planning a half marathon, you've done at least 15-18km of training before the race. If you're planning to run a full marathon, you've done at least 25-30 kilometres or even 35 kilometres. The purpose of this long-distance stretch is to allow your body to build up its ability to adapt by putting on a large load. Let you feel what is happening in your body in the second half of the exercise.
In the process of preparing for the race, I do not carry out long-distance training, but only conduct 5-10 kilometers of training, and this part of the training belongs to the "garbage running volume" that can only maintain the ability but cannot improve the ability. Of course, the "garbage run" in this situation is not able to help you improve, but at least it is harmless.
2. The training method is too monotonous
Some runners lack variety, and always do a fixed speed jog, also known as LSD training, which may help you finish the race, but it is very difficult to achieve PB in the race, or to improve your performance.
Because you always run at a fixed pace, you can only train a single ability, and when you want to increase your speed, it immediately becomes very difficult. The training mode that truly improves the running ability is the pyramid training model, the essence of which is to reasonably arrange the training at different paces in the preparation training.
How to avoid junk running and make running healthier?
If you want to refresh the PB and greatly improve your performance, then a single training method of jogging at a fixed speed will definitely not work, which includes a lot of junk running. Of course, if you just want to finish the race smoothly, it is also feasible to only do LSD training, no PB requirements, and do not do multiple speed combinations.
1. Easy run
LSD training is often scheduled at the beginning of the marathon preparation phase to lay a good aerobic foundation and improve fatigue recovery ability, laying the foundation for more intense training in the later stage. Easy runs account for the largest proportion of total runs, laying the foundation for the entire preparation.
2. Pace running
Pace running is another form of LSD running, but with a higher intensity. As the name suggests, it's about training at the expected pace of a marathon to get a good grasp of the pace of the race and boost your confidence during the race. Pace running is second only to easy running and is often used for training 3-4 weeks before a race.
3. Anti-lactic acid run
When we run at a pace, we tend to get tired very quickly, which is mainly caused by lactic acid buildup, so to really improve our ability, you have to do some anti-lactic acid running training to improve your body's ability to fight and tolerate lactic acid.
4. Interval running
Interval running training is more intense, so the amount of interval running is relatively small, through this shorter, more intense, but less running training, can be a good stimulation of the cardiopulmonary system, help you break through the bottleneck, effectively improve endurance.
5. Sprint run
Sprint training is one of the most intense training runs. Many people will also wonder why they need to train for sprint running when running a marathon. In fact, sprinting can not only improve your explosiveness, but also reduce the problem of slow running caused by the loss of speed ability.
The article is organized from the Tripop APP
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