How to carry out long-distance training
2022-12-03 09:06:17
Running is a fitness exercise that many people like. How to carry out long-distance running training? Middle-distance running is a sport in which competition is fierce and physical strength is consumed in track and field competitions. Scientific training methods can improve athletes' competitive status. Today Xiao Bian talks about how to carry out middle and long distance training! Let's take a look!
One, continuous running training method
Continuous running training refers to a running method that is lower than the speed of the game and longer than the distance of the game. Continuous running has been recognized as a training method for developing the volume of the heart and increasing the volume of the heart. Its role is to effectively increase the athlete's aerobic capacity, improve the function of the circulatory system, and also improve anaerobic capacity.
When using continuous running training, coaches must master the two factors of running speed and time. Attention should be paid to the relationship: the faster the running speed, the shorter the distance should be. In particular, it should be reminded that the correct running speed should be selected based on the actual abilities of the athletes. Athletes must run at a constant speed from the beginning to the end. They must be good at rationally allocating physical strength. If the speed at the final stage is reduced, it is impossible to achieve the basics of this training method. purpose.
Scientific research and practical experience tell us that this training method can be controlled by the heart rate: for a continuous running training of more than 30 minutes, the heart rate should be maintained at 130-160 beats/min, and the continuous running training of less than 30 minutes has no obvious effect. The continuous running of the heart rate at 180 beats per minute does not produce very good results. In addition to the heart rate, biochemical measures such as blood lactic acid recovery levels and urine determination can all control continuous running, but biochemical methods must have special equipment that is not suitable for the coaches.
Continuous running training can be divided into several types due to different speeds and distances.
1, run continuously
Generally lasts for 1-3 hours. When running, the heart rate is 130-150 times/divided into standards. This method not only can effectively develop the necessary endurance, but also can be used as a means of recovery after intense training and intense competition.
2, speed running
Generally lasting 1-2 hours, the heart rate during running should be controlled at 155-165 beats/min. This method is the basic practice for developing aerobic capacity.
3, fast and continuous run
The general duration is 30 minutes to 1 hour. When running, the heart rate should be 165-170 times/minute. This exercise can not only develop the body's ability, but also greatly improve the energy supply capacity of the aerobic and anaerobic process. Fast and continuous running and continuous running for less than 30 minutes can increase the energy supply capacity in the aerobic and anoxic process, so it is used more by middle runners.
The heart rate during continuous running is generally based on the 5 minutes after running. Exercise should be performed according to the established heart rate requirement. Heart rate indicators should not be increased at will.
The benefits of continuous running: As a result of long-term moderate speed running, the body's aerobic capacity will gradually increase. The risk of over-training is minimal. How to carry out middle and long-distance running training? The medium-term continuous running is more economical than other running methods. It is very helpful for learning physical distribution and muscle relaxation.
The insufficiency of continuous running: From the middle run point of view, it is not possible to use strength training like the competition, and therefore can not give athletes strong stimulation of the leg muscles. Continuous running training is generally used as a basic training for other training methods and various projects, and it is generally recognized as the most effective method in the initial stage of the annual training program.
Second, speed training method (speed game)
Also known as: "Fat Lai Ke" training method, the earliest adopted by the Swedes. The "Fatal Leke" training consists in making full use of the natural environment, that is, practicing in the country's mountains, lakes, beaches, woods and meadows. The coach arranges the content of the training course according to the stage of the training, the athlete's special items, and the specific conditions of the natural environment. As the venue is soft, the environment is quiet, and the air is fresh, general training courses can receive good results. So the "Fatal Leke" training method was once all the rage.
The contents of the Fatehle training method are roughly:
1. Prepare for an easy 10-15 minute jog. Next, it will take about 20-30 minutes to run faster and more freely. On the way, it can also use the actual terrain of the training field to carry out 50-100 meters of unequal distance uphill run or downhill sprint run 8-10 times. Intersperse jumping exercises.
2, and then do five minutes or so jogging adjustment, and then carry out 30 seconds - 1 minute fast sprint How to carry out long-distance running training articles How to carry out long-distance running training from http://, reproduced please keep this link! .
3, the end of training with a jog.
In the "Falteral" training, various distances for jogging and jogging, number of interspersed jumps, as well as intermittent time and lots that pass through, are determined by the athletes themselves, because the training venue and the surrounding environment are very In a beautiful natural environment, athletes can perform as easily and happily as games, even if the exercise class is heavy.
The benefits of "Falterer" training: It has a good effect on the psychological training of athletes. While improving the physical ability of the athletes, it also improves the excitement of the athletes and allows the body to withstand a greater amount of exercise. The beautiful natural environment, the soft ground conditions, and the good stimulation of the lower extremity muscles and ankles of athletes are excellent means for strengthening various trainings.
“Fatal Leke†lacks training: It does not develop the sense of speed of the athletes well, especially the absolute speed of the middle runners. Due to the vast training area, there is little contact between coaches and athletes. The training content is completely adjusted by the athlete's self-feeling, so it is difficult to correctly implement the training plan.
Third, intermittent training
Intermittent training refers to: running or walking and jogging close to or slightly lower than the speed of the game as a means of recovery, alternating training of the two. Pay attention to the following three points:
1, before the formal interval training, must be fully prepared to make the heart rate of about 120 times per minute.
2. For 100-meter, 150-meter or 200-meter interval running training, the heart rate in the exercise should reach 170-180 times per minute. However, when performing a longer period, such as a 1,000-meter interval, the heart rate can reach 185 per minute at the end of the fast run. Around time.
3, when walking or relaxed running adjustment, the heart rate should be reduced to 120-140 per minute after the run, this interval should not exceed 60-120 seconds. With the improvement of training level, the intermittent time should be shortened accordingly. Traditional short-range paragraphs of short-distance training are used for interval training. Therefore, the structure of the interval can also be changed, and the longer-period fast-moving section can be used, but the intermittent time can be appropriately increased.
The benefits of intermittent training: Can train athletes special endurance and speed capabilities. The stroke volume of the heart can be increased in a short period of time. In the case of only a short time away from the game, using intermittent training is a very effective method.
The inadequacy of intermittent training: Intermittent training can not maintain the competitive state acquired for a long period of time, both to get faster, disappear and faster how to carry out outdoor activities in the middle and long distance training. Repeated interval training for a long period of time will make the athlete nervous and unable to improve the excitement of the player during training.
Fourth, simulation game training method
None of the above three training methods has reached the maximum capacity required by the competition. To enable the athlete to form the best competitive state, a simulation game training method can be adopted. The specific example is an athlete who runs 800 meters for 1 minute and 50 seconds. The first 400 meters is used for 55 seconds. It runs at the speed of the match, and then it pauses for 20 seconds. Then it runs for 200 meters in 26 seconds, then it pauses for 10 seconds, and finally 200 meters. After finishing running in 28 seconds, the total running time is 1 minute 49 seconds, including 2 minutes 19 seconds.
The basic requirements of this training method are:
1. Intermittent time should be extremely short, with heart rate decreasing by approximately 15 times per minute
2, the distance of a run can not be too long.
3, the initial distance to run is equivalent to half the distance of the game.
4. The training time of all the running sections is similar to my own.
This type of practice approach is similar to that of full-time intermittent training. It must be used with caution. Only special training is used. Therefore, it is used only during the competition period, season and important games. If you use this method frequently in your training program, you will definitely have an adverse effect on your athletes.
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