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楼梯跑 如何在城市森林中备战越野赛

日常生活在大都市的越野跑爱好者如何备战越野赛?怎样创造环境来完成海拔爬升和下降的训练呢?与动辄要到几十甚至上百公里外的山地训练相比,找各种高楼跑楼梯是种不错的替代训练。但楼梯该怎么跑?怎样用楼梯训练备战越野赛呢?

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最初开始跑楼梯是2012年初,因为上海的地理环境,对于想要练习越野跑的人来说实在是太艰难了(只在离市区几十公里外有坐100多米海拔的小山,佘山),没办法只好用跑楼梯这个看似有些相通的东西来代替。断断续续一年多下来,也对跑楼梯有了更多的认识,简单总结一些经验,希望可以给有同样困扰的同学们一些借鉴。

相对于路跑,跑楼梯增加了高度变化,这很直接的增加了运动的强度和能量消耗,所以即使是有一定基础的跑者,最初接触时也不要想象着可以象在公路上一样,连续跑上一两个小时。由于跑楼梯训练中上楼和下楼时有着明显不同,所以这实际上更接近于间歇跑训练,上楼梯时强度较大,下楼梯则用于放松、恢复。此外跑楼梯相对于路跑,受天气影响较小,下雨天也可以安心练习,冬天时楼梯间的温度相对户外也更舒适些。

在楼梯上经常进行的训练内容主要有两个:

其一,上楼梯一步一级台阶跑,下楼梯一步一级台阶。这个训练的重点是要可持续,速度要均匀,尽量跑的平缓,并留有余力,上楼的过程中要注意利用小腿和踝关节的弹性发力。在练习时我会记录每一组上、下楼的时间,并力争在整个训练过程中,每组用时很接近。有心率带的同学也可以试着把心率控制在有氧阈内完成这个训练,并逐渐增加训练的总时间。在真正的越野比赛中面对台阶路段,如果要跑我也是用一步一级台阶的方式来完成的。

其二,上楼梯一步两级台阶跑,下楼梯一步一级台阶。这个训练很辛苦,一步两级台阶跑会导致乳酸迅速堆积,很快就会有迈不动腿的感觉,心肺的压力也会非常大。因为强度实在太大,只用一步两级台阶的方式我很快就会崩掉而无法完成训练,所以在经过了几次尝试之后,我开始把它和一步一级台阶结合起来训练,第一组采用一步两级台阶的方式,第二、三组一步一级台阶,三组一个循环,这个节奏跑下来,身体的疲劳度可以得到较好控制,训练质量也比较有保障。

在准备2013北京TNF100的日子里,我每周会安排一次跑楼梯的练习,前三周采用第二种方法训练,每次1小时左右,第四周时用第一种方法,1.5小时左右,四周为一个循环。这些练习让我在比赛中面对爬升路段时更从容,也更有信心。

除去上面两种跑法,还可以加入一些类似素质练习的内容,比如,用单脚或双脚每次一级台阶向上跳,这个练习难度更大,尤其是单脚跳,但通过这些练习可以有效的增强踝关节力量,这在越野跑当中非常重要。

很多人在训练中采用一步两级台阶快走的方式,这也是个不错的训练方法,和我的一步一级台阶跑类似,都是贴近实战的方法,对持续性和匀速的要求都一样,不同的只是调动的肌肉不一样,在比赛中上台阶喜欢用大步走的同学也可以多尝试。

关于下楼梯,很多人认为下楼会伤膝盖,其实虽然下楼时身体所承受的力量大于上楼时,但这个力也是被踝关节、膝关节、髋关节和脊椎一起吸收掉的,只要掌握合理的技术动作,并且肌肉有足够的力量维持动作不变形,并不会造成损伤。相反,长期的练习不但可以逐渐改善下楼的技术动作,使之更合理,还可以有效提升相关肌肉的力量,从而达到?;す亟诘哪康?。

象所有的训练一样,如何避免受伤都是需要认真对待的,跑楼梯这种强度大、危险性大的项目尤其如此。首先不要给自己订太激进的训练目标,循序渐进才是可持续发展的关键。其次在整个训练过程中要时刻关注自己的身体反应,一旦动作变形就要及时停止,否则在楼梯上摔倒造成的伤害还是比较大的。另外训练时还要注意楼梯间的通风情况以及是否有杂物摆设,尽量选择环境较好的地方,避免在密闭的楼梯间训练。

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