Pay attention to the wisdom run, help you run as light as a feather, run without injury
How to improve endurance more scientifically and effectively is a problem that mass runners are very concerned about.
With the continuous maturity of mass runners, many runners have done a very good job in systematic training, accumulating running volume, attaching importance to LSD, intermittent running and other comprehensive application of different running training methods.
So in addition to the above methods, what other measures can help the public achieve rapid and effective improvement of endurance?
In fact, the methods are all those, if the mass runners hope that they can progress faster, then they will pay more attention to details in training and train more refined.
The method to be talked about today is an important detail of running training, and it is also a method commonly used by many elite athletes and professional middle-distance running coaches in training.
This method is rarely used by popular runners, that is, the "first slow and then fast" principle of running training.
What is the "slow first fast" principle
That is to say, whether in LSD training, daily medium-distance routine training, or interval running training, it is necessary to pay attention to accelerating in the last kilometer or two or one or two sets of interval running, that is, faster than before.
For example, if you do 15 km LSD training, in the first 13 km you use a 5:00 pace, then in the last 1-2 km, you can speed up to 4:45-4:30 to train;
For example, if you run 8 sets of 1000 meters intermittently, in the first 6 1000 meters, you use a 4:00 pace, and in the last 2 1000 meters, you can speed up to 3:30-3:45 pace.
That is, in the final stage of running training, speed up is achieved, and then the training is completed.
What are the benefits of running training "slow first and then fast"?
1. Effectively improve the anti-fatigue ability
First of all, it is emphasized that "slow first and then fast" is not suitable for beginner runners, this method is more suitable for mature runners with a certain training foundation.
Mature runners have good cardiopulmonary endurance, and they do not use 100% of their strength to run in general training, so it is fully capable to speed up appropriately in the final stage.
Note that the speed increase here is not to let the runner sprint to run the last kilometer or two, which is not realistic, but to let the runner properly speed up the pace, further increase the heart rate, and strive to achieve the maximum heart rate.
This kind of slow and then fast training can help runners improve their anti-fatigue ability, and this anti-fatigue ability can play an important role in preventing runners from falling in the marathon.
Because the first slow and then fast is to make the runner feel a little tired, but also to overcome fatigue, to achieve speed, which will undoubtedly further mobilize and play the potential of the runner, and the development of potential is the runner in the bottleneck stage, to overcome the bottleneck of the key measures.
2. Further mobilize the heart and lungs and promote the improvement of endurance
The training of first slow and then fast is based on the runner's already reached a certain heart rate level, and then further stimulates the cardiopulmonary system to further improve the heart rate and tap the potential.
Because at the end of running training, the runner's cardiorespiratory system is relatively in the best stable state, and the acceleration at this time will make the cardiorespiratory system bear more load.
According to the theory of stimulus-response-adaptation, if it is always a pattern of training, the runner's cardiorespiratory system function will stagnate because of adaptation and cannot be further improved.
Through the acceleration of the final stage of running, it can be remobilized and then improved on the basis of the heart and lungs reaching a certain level of work, breaking the existing balance of the cardiopulmonary system, thereby generating new strong stimuli and constantly exerting a varied load on the heart, which is very valuable for the improvement of cardiopulmonary function.
3. Stimulate neuromuscular and avoid the action mode being too single
If our body only exercises at a fixed rhythm and intensity, over time, the neuromusculars adapt to this pattern, and if we want the body to exercise at other intensities or modes, there will be an embarrassment that the nerves cannot effectively innervate the muscles, which is manifested in the embarrassment of wanting to be fast when running, and not being able to slow down.
In the usual training, the training is carried out in the slow and then fast style, so that the nerves often receive different stimuli, so that the brain can be flexible and plastic enough.
4. Increase the top speed of runners and eliminate the side effects of continuous jogging
Long-term jogging exercise results in higher activity of enzymes in the body that are closely related to oxidation function, while the activity of glycolysis and phosphorylation enzymes related to speed decreases.
Runners will gradually adapt and get used to running slowly, at this time the degree of mobilization of the fast muscle fibers in the body that produce fast running will become inefficient, which will have a great impact on the fastest speed.
5. Exercise your will and leave the most difficult training content at the end of training
At the end of the run, proper acceleration is undoubtedly an exercise for the quality of the will, it requires you to overcome your own physical to psychological inertia when you are more tired, and it is obviously difficult to do without a little will quality.
Of course, seeing that the training is coming to an end, the runner's spirit will often feel more excited, and it is completely possible to make good use of this breath and achieve speed-up.
Elite players generally use the training method of first slowing down and then getting faster and faster
1. Ichiyama Maxu
Japan's marathon sister Ichiyama Asao won the eighth place at the Tokyo Olympics, and her progress in recent years is obvious, what did she rely on to achieve progress?
At the MGC Olympic Trials in Japan, she led with a national record pace but later slowed to sixth, but since then, she and her coach have focused their training on overcoming the second half of the marathon.
They train at a high-altitude base in Albuquerque, USA, and one of the main training methods used in Ichiyama's usual training is 8 sets of × 5000 meters, and she will run the first six at a speed of 3:20/km, and then run the last two at a faster speed.
"I train my way, if you're going to go to the next level, you need higher quality training, and as an Olympic marathon runner, I'm going to do something cool," she says.
This kind of large-volume and high-intensity intermediate interval training conducted by Aso Ichiyama is neither a classic interval running training of no more than 3-5 minutes in the strict sense, nor is it an LSD training.
It is a multi-group repetitive training at a marathon pace or a speed slightly faster than a marathon pace, which can be understood as a lactic acid threshold interval run.
From the point of view of pace, 3 minutes and 20 seconds of pace If the running performance of the whole horse is 2 hours and 20 minutes, with the ability of Ichiyama Masu, it is not difficult to run several 5 kilometers at this speed in the usual training, but it is necessary to complete 8 in succession, and the next two also need to be faster, this training is more difficult.
It is under the influence of the devil training method that he helps Aso Ichiyama become Japan's top women's marathon runner with certain international competitiveness.
2. Kipchog
On YouTube, there is a video of Kipchoge, the king of marathons, running intermittently, on August 28, 2018, which is a training session for Kipchoge's preparation for the second half of the 2018 Berlin Marathon.
As we all know, Kipchoge broke the marathon world record with a score of 2:01:39 at the 2018 Berlin Marathon, when it was not exactly a month or so away from the Berlin Marathon, which first reflected the cycle training theory that the closer to the race, the more prominent the training intensity, and the appropriate reduction of training volume.
Kipchoge and his teammates performed 15 sets of 1000-meter interval runs with only a short interval of 1 minute 45 seconds to 2 minutes, which was shorter than the time it took them to complete 1000 meters, rather than the interval run as usually understood to be 1:1 per set of completion time and interval rest time.
Shortening the interval time is equivalent to increasing the training density, increasing the difficulty of training, and at the same time, it is still a plateau environment, which is indeed a highly difficult interval running training.
Kipchoge How much time does it take for them to run 1,000 meters in each group intermittently?
This is the time spent per group of 15 groups of 1000 meters:
Group 1: 2:46
Group 2: 2:48
Group 3: 2:47
Group 4: 2:48
Group 5: 2:47
Group 6: 2:48
Group 7: 2:47
Group 8: 2:47
Group 9: 2:48
Group 10: 2:47
Group 11: 2:47
Group 12: 2:48
Group 13: 2:47
Group 14: 2:42
Group 15: 2:37
It can be seen that the kipchoger pace is basically maintained around 2:47-2:48, but the last two groups have accelerated, reaching 2:42 and 2:37 respectively.
This fully reflects the principle of training marathon runners first slow and then fast, and the last few sets of acceleration in interval running are also the usual training methods used by top athletes.
3. Seidel
American athlete and Third Place finisher in the Tokyo Olympic Women's Marathon, Seidel, also applied the principle of "slow first, then fast" in an intensity training session in Arizona on July 17, 2021.
The class is scheduled to be: 6 1 mile runs (1.6 km run) + 4 400 m run, and Seidel 6 1.6 km run time is like this
First mile 5:17
Second 1 mile 5:14
Third Mile 1 at 5:11
Fourth Mile 1 at 5:14
Fifth Mile 5:10
Sixth Mile 1 at 5:01
The first 400 m 73.3 seconds
Second 400 m 73.5 seconds
Third 400 m 73.2 seconds
Fourth 400 m 72.1 seconds
Seidel's training class is generally characterized by faster and faster intervals, which is also an important training feature of top athletes.
Some mass runners often run slower and slower intermittently due to lack of ability, and even unable to complete the training plan. Seidel successfully completed the training session, which is an important feature of high-quality training sessions.
That is to say, the real high-quality intermittent running should be approached to the physical limit in the next few groups, so as to maximize the potential of the human body.
That is, when conducting multiple sets of interval running training, it is necessary to consciously gradually speed up the speed in the next few groups, which may be difficult, but it is also very effective!
brief summary
In daily training, runners, whether it is interval running training or LSD training, must pay attention to the implementation of the principle of first slow and then fast.
Speed up in the last two or three kilometers of LSD training, ranging from 15 seconds to 1 minute per kilometer, and when running interval training, the last set of paces should also be accelerated, trying to achieve maximum heart rate.
The training method of slow first and then fast allows runners to further improve their anti-fatigue ability and mobilize their physical potential, which is only a little change than running at a uniform speed after running the training session, but it can significantly improve the training effect, runners may wish to try!
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# Topic discussion
Do you have the principle of applying the principle of first slow and then fast in your usual training?
Tell us what you think