According to the "2023 Chinese Athletics Association Road Running Work Report", in the first half of this year, 133 road running events were recorded with the Chinese Athletics Association, which is twice as many as the 58 in 2022. Running is a sport that is reaching a wide and universal audience.
There are also a lot of races in the second half of the year, and you have many choices on October 29 alone: meat sandwich bun (Xi'an Marathon), drinking bean juice (Beijing Marathon), eating hot pot (Chengdu Marathon), stinky tofu (Changsha Marathon), Hu spicy soup (Zhengzhou Marathon), knife noodles (Shanxi Marathon), barbecue (Jinan Marathon), watching the sea (Rizhao Marathon), climbing mountains (Huangshan Marathon) ......If you want to run a full marathon, you need to make these 4 preparations:
Changes in the structure and function of the human body are achieved through long-term and repeated reinforcement of the body's activities. No single great athletic performance is accidental, and it's important to know what your goals are.
Have long-term and short-term goals, and make corresponding long-term and short-term plans, arrange training reasonably to achieve your goals, and plan according to the body's ability to adapt to the exercise load.
Persistence is the key to success, after determining the goal, implement the training plan and relaxation plan, the training will be trained seriously, the relaxation will be completely relaxed, and there will be gain.
According to Daniels' plan, preparing for a marathon requires four phases: foundation, progression, peak, and race. Each session is at least 3 to 4 weeks, so it takes at least 3 or 4 months to prepare for the marathon.
The improvement of body function is to rise rhythmically according to the law of stimulation-adaptation-re-stimulation-readaptation, and the amount of exercise should also be arranged with this rhythm. If the training load is maintained at a constant level for a long time, the body's response will become smaller and smaller. The same intensity and type of plan should be adjusted after about 4 weeks of adaptation.
If you are a beginner runner who is new to running, you should train for a longer period of time during the foundation periodIf you just want to maintain your fitness, participating in competitions is just a practice match, and the next competition is the focus, you should focus on the foundation period and the competition period.
Be clear about the purpose of each workout, run according to your heart rate if you want to improve your aerobic capacity, run at your pace if you want to improve your anaerobic capacity, and sprint if you want to improve your running technique and neural control.
Focus on the current training task, and the training that is easy to maintain is a good training to ensure the training completion rate. The effect of training depends on the type of stress, and training stress is divided into aerobic training stress and anaerobic training stress.
HUAWEI Watch GT Runner training pressure.
2023 Post Sprint Competition
Aerobic training stress and anaerobic training stress indicate the level of stimulation produced by the body's aerobic and anaerobic systems during exercise, respectively, up to 30 and above indicates that the training has an improved effect on the body's aerobic or anaerobic capacity.
Rest and recovery are important components of any workout program. Don't train when you're injured or sick, it's good to have an up-and-down state and an overall trend. Adequate rest can improve athletic performance while making training more effective.
Overtraining can easily cause sports injuries. Don't blindly pile up the amount of running, the more you run, the results are not great, and the less you can run is the real power.
HUAWEI Watch GT Runner Training Index, Fitness Index, and Fatigue Index.
After the stimulation of training load, the fatigue index increases sharply, and the fitness index is slightly ** at the same time, but a few days after training, the physical fatigue index decreases faster than the physical fitness index, so the training index will first decline, and then gradually rise and surpass the pre-training situation.
After every run, I look forward to the next training, which is the best training, and I hope everyone can enjoy running.